Types of Surya namaskar asana---
1. Pranamasana
Pranamasana is a yoga asana that involves the following steps---
1. Stand with your legs slightly wide apart.
2. Raise your hands and join them. Keep the fingers of both hands joined to each other.
3. Slowly bend your head and waist and bring your hands above your head and bend completely.
4. Breathe in and slowly stand back upright.
This asana benefits both the body and the mind. This asana reduces stress and facilitates breathing. It also makes the body flexible and beautiful.
2. Hastottanasana
Hastottanasana is a yoga asana that involves the following steps---
1. Stand with your legs slightly wide apart.
2. Place the hands almost above the shoulders and raise them upwards by joining them.
3. Slowly bend your waist and move your hands forward.
4. Move the hands as far back as possible.
5. Breathe in and slowly stand back up straight.
This asana strengthens the muscles of the waist and reduces back pain. It makes the body flexible and also improves blood flow.
3. Padhastasan
Padahastasana is a yoga asana which involves the following steps---
1. Stand with your legs slightly wide apart.
2. Start bending slowly by extending your hands in front and sliding them straight.
3. Keep your hands on the ground and keep your feet on the ground and bring your shoulders towards the ground.
4. Stay in this position for some time and keep breathing.
5. Slowly stand back upright.
Padhastasan balances the body and strengthens the muscles of the back, shoulders, legs and waist. This asana reduces stress and anxiety and makes the body flexible.
4. Horse Steering
Ashvachalasana is an ancient yoga posture which is also known as the horse position. It is a special posture of the body which provides many benefits. The following steps are followed to perform this asana---
1. Sit in the fourth (rest) position.
2. Stretch both legs forward and turn the knees outwards. Keep the feet shoulder-width apart.
3. Now lift the torso by placing both hands behind the body and stretch both legs forward. This forms the horse position.
4. Focus your full attention on your breathing. Breathe in deeply and exhale slowly.
5. Stay in this position for 30-60 seconds.
6. Now slowly bring the torso back and return to the fourth position.
Ashvachalasana is very beneficial for the body. It strengthens the hips, thighs and back. It also helps in reducing stress and anxiety.
5. Dandasana
As you inhale, take the left leg back and bring the entire body in a straight line.
Tip to deepen this yoga practice:
Keep your arms perpendicular to the floor.
By doing Dandasana, the balance and standing ability of the body increases. This asana is beneficial for improving health and standing ability.
6. Ashtanga Namaskar
Ashtanga Namaskar! This is an important asana of Ashtanga Yoga which involves eight limbs. It is a complete asana that balances the body, mind and spirit. Through this asana we can integrate our physical, emotional and spiritual aspects. It makes our body flexible and balanced, as well as our mind calm and focused. With regular practice, we can achieve balance and prosperity in all areas of life.
7. Bhujangasana
To do this asana, start by lying on your stomach. Then slowly raise your head and shoulders and bend your back. Finally, with the help of your hands, bend upwards and lift your entire body. Stay in this position for a while and slowly return to the starting position.
benefits of bhujangasana
1. Strengthens the back and shoulders.
2. Increases the flexibility of the neck.
3. Strengthens the spinal cord.
4. Improves digestion.
5. Reduces stress and anxiety.
6. Improves blood circulation.
7. Strengthens the respiratory function.
8. Mountain pose
To do this asana, start by standing straight. Then slowly spread your legs outwards and place your fingers on the ground. Now take a deep breath and bend your body backwards. Finally, your whole body should stand like a mountain. Stay in this position for a while and slowly return to the starting position.
Parvatasana is a famous yoga posture which is done in the shape of a mountain. It is a standing posture which makes the whole body strong and flexible.
Benefits of Parvatasana
1. Strengthens the entire body.
2. Makes the neck, shoulders and back flexible.
3. Improves digestion.
4. Increases blood circulation.
5. Reduces stress and anxiety.
6. Improves breathing capacity.
7. Improves general health and well-being.
9. Horse Steering
Repeat the exercise as in number four.
10. Padhastasan
Repeat the exercise like number three.
11. Hastottanasana
Repeat the exercise as in number two.
12. Pranam Status
Where is number one? Repeat the exercise.
Benefits of Surya Namaskar Asana
Surya Namaskar is an ancient yoga process created to worship the Sun God. This yoga starts by saluting the Sun and then gradually practicing several asanas. The benefits of Surya Namaskar are-----
1. Warms the body and increases blood circulation.
2. Makes muscles strong and flexible.
3. Makes the joints flexible.
4. Reduces stress and anxiety.
5. Balances the body and mind.
6. Provides positive energy.
7. Improves the digestive system.
Doing Surya Namaskar regularly benefits both the body and the mind. It is a great yoga practice that increases our happiness, peace and health.
Precautions while doing Surya Namaskar
It is important to take care of some precautions while doing Surya Namaskar. These are as follows----
1. Body balance
It is important to maintain body balance while doing Surya Namaskar. Body weight should be distributed evenly in each asana.
2. Breathing
Focus on your breathing during Surya Namaskar. Practice deep, slow and controlled breathing.
3. Maintenance of the shoulders
Keep your shoulders relaxed and don't let them sag downwards.
4. Neck protection
Keep the neck straight and tension free. Do not bend the neck excessively backwards or forwards.
5. Protection of the knees
When bending your knees, do not bend them too much. Do not put excessive load on your knees.
6. Waist Protection
Keep your back straight and flexible. Avoid bending your back too much.
7. Take rest: If any asana is not suitable for your body, then leave it and take rest.
8. Be patient
Surya Namaskar should be done in a slow and balanced pace. Do not rush.
By following these precautions, practicing Surya Namaskar can be safe and beneficial.
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