Surya Namaskar 🌞 | Surya Namaskar ☀️ step by step

Описание: Surya Namaskar 🌞 | Surya Namaskar ☀️ step by step #shorts #suryanamaskar #yoga


The 12 poses of Surya Namaskar and their benefits

1. Pranamasana or the Prayer Pose
(Normal Breathing) ॐ मित्राय नमः

Benefits:
Helps relax the nervous system while maintaining the balance of the body.
Keeps stress and anxiety at bay.

2. Hasta Uttanasana or the Raised Arms Pose
(Inhale ) ॐ रवये नमः

Benefits:
The raised arms pose stretches and tones the muscles of your abdomen.
Helps in digestion.
Helps in easing lower back pain, asthma and exhaustion.

3. Hasta Padasana/ Padahastasana or the Standing Forward Bend Pose
(Exhale) ॐ सूर्याय नमः

Benefits:
Uttanasana is helpful for getting relief from insomnia and osteoporosis.
Helps tackle stress and anxiety.
Helps relieve headaches and migraine
This pose strengthens knees and thighs while stretching your hamstrings, calves and hips.

4. Ashwa Sanchalanasana or the Lunge Pose
(Inhale) ॐ भानवे नमः

Benefits:
Increases grit and willpower.
Enhances lung capacity
Fires up the digestive system
Tones liver and kidneys

5. Adho Mukha Svanasana or the Downward Facing Dog
(Exhale) ॐ खगाय नमः

Benefits:
Calms frayed nerves and tackles stress
Enhances blood circulation
Relieves backache, menopause symptoms and headaches

6. Ashtanga Namaskar or the Eight-Limbed Pose
(Normal Breathing) ॐ पूष्णे नमः

Benefits:
Strengthens and tones your arms, shoulders and legs.
Enhances the flexibility of the spine.
Helps release tense shoulder and neck muscles.

7. Bhujangasana or the Cobra pose
(Inhale) ॐ हिरण्यगर्भाय नमः

Benefits:
Enhances the strength of the torso.
Tones abdominal muscles
Enhances blood circulation
Helpful for the menstrual cycle
Relieves back pain and sciatica
Eases asthma

8. Adho Mukha Svanasana or the Downward Facing Dog
(Exhale) ॐ आदित्याय नमः

9. Ashwa Sanchalanasana or the Lunge Pose
(Inhale) ॐ सवित्रे नमः

10. Hasta Padasana/ Padahastasana or the Standing Forward Bend Pose
(Exhale) ॐ अर्काय नमः

11. Hasta Uttanasana or the Raised Arms Pose
(Inhale)ॐ भास्कराय नमः

12. Pranamasana or the Prayer Pose
(Normal Breathing) ॐ श्रीसवितृसूर्यनारायणाय नमः

Repeat it 12 Times
( HAPPY INTERNATIONAL YOGA DAY🧘🏽‍♂)

Subhash Yadav

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