Surya Namaskar  (Sun Salutation)  Yoga asana's, 12 poses in sequence.

Surya Namaskar, also known as Sun Salutation, is a series of 12 poses that are meant to honor the sun by moving smoothly in time  with the breath. The series begins with the Prayer Pose. Let's examine the process of the Sun salutation, Surya Namaskar, in step by step detail.

By - newsokgk.com (News World)

1 - Pranamasana  (Prayer Pose) Position yourself straight at the front of your mat with your feet nearly touching. Place your palms  in front of your chest.

2- Hastauttanasana  (Raised Arm Pose) Take a deep breath in, then raise your arms upward and backward, maintaining your biceps near your ears and bending your back as much as is comfortable.

3 - Hasta Padasana  (Standing Forward Bend) Set your hands on the ground next to your feet and exhale, hinge at the hips while maintaining a straight back.

4 - Ashwa Sanchalanasana (Equestrian Pose) As you inhale, bring your right knee to the ground and  extend your right leg back.  Gaze upwards.

5 - Parvatasana (Stick Pose @ Downward-Facing Dog) To form an inverted V, exhale, pull your left leg back, and lift your hips up.

6 - Ashtanga Namaskara  (Eight - Part Salute) Exhale, bring your chest and chin down to the ground while keeping your hips raised.

7 - Bhujangasana (Cobra Pose) Inhale, lean forward, and raise your upper body, keeping your elbows close.

8 - Parvatasana  (Downward-Facing Dog) Exhale, raise your hips once more into the inverted V position, bringing your chin toward your chest.

9 - Ashwa Sanchalanasana (Equestrian Pose) Lift your right leg between your hands and take a deep breath before looking up.

10 - Hasta Padasana  (Standing Forward Bend) Exhale, step your left foot up to align with the right, and lean forward, aiming to place your palms on the ground.

12 - Pranamasana (Prayer Pose) Press your palms together before your chest  while you exhale.

11               - Hastauttanasana  (Raised Arm Pose) Arch your            back, lift your arms,  and breathe in.

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(Disclaimer: The details and information given in this article are based on common belief. The “News World” does not confirm these. Please consult the relevant experts / doctors before implementing them)

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