How to do SURYA NAMASKAR Yoga poses(Sun Salutation) step by step at home ! WATCH THIS VIDEO and give it a try.
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Surya Namaskar Yoga or Sun Salutation sequence is a very versatile yoga which includes constant breathing patterns. It’s a full body workout that requires no equipment other than a mat. It’s a combination of various steps, postures, stretches and breathing patterns which includes Asanas, Pranayamas, Mantras and Mundras. It is good to perform Surya Namaskar pose either early in the morning during sun rise or in the evening during sun set.
Surya Namaskar steps: This yoga asana is a combination of 12 individual steps. Here is a list of forward(#1 to #6) and reverse sequence(#6 to #12):
1. The Pranamasana
2. Hasta Uttanasana
3. The Pada Hasthasana
4. The Ashwa Sanchalanasan
5. The Parvatasana
6. The Sashtanga Namaskara
7. The Bhujangasana
8. The Parvatasana
9. The Ashwa Sanchalanasana
10. The Pada Hasthasana
11. The Hasta Uttasana
12. The Pranamasana
Benefits of Surya Namaskar Yoga:
1. Surya Namaskar is a combination of twelve yoga asanas that helps you to welcome the new day by paying homage to the sun.
2. One of the main benefits of Surya Namaskar yoga is it’s ability to increase the energy levels in your body. Ideally, this yoga pose should be performed outdoors while basking in the early morning sunlight. This allows you to absorb the sunlight and increase the Melatonin levels. Melatonin is basically a hormone that helps to get rid of sleepiness.
3. Surya Namaskar & Weight Loss: Apart from exercising every single muscle in your body, this yoga asana also helps in smooth functioning of the thyroid gland. If your thyroid gland is sluggish, you tend to pile on weight. Therefore, Surya Namaskar yoga is frequently practiced for weight loss, fat reduction and get a flat stomach.
4. Posture Balance: Individual steps of Surya Namaskar help to correct the posture and improves the internal balance of your body. But by doing the Sun Salutation step by step, you can get rid of your bad posture related aches and pains.
5. Improves Digestion: One of the main gripes of modern life is the chronic indigestion problem. If you perform the Surya Namaskar poses regularly, it helps you to improve the power of your digestive system. It helps you to release trapped gases in your stomach and helps secretes more digestive enzymes.
6. Helps You Get Strong Bones: The steps followed while doing Surya Namaskar poses, have a spiritual significance and that is why it should be done facing the early morning sun. This helps you absorb Vitamin D and calcium can be deposited in your bones.
7. Releases Stress: Stressing out can cramp up every single muscle in your body. While doing Surya Namaskar steps, you have to practice deep breathing and this will help you release a lot of stress. It also calms your mind and helps you cope with anxiety on a daily basis.
8. Improves Bowel Movements: The forward bend asanas in the Surya Namaskar helps in preventing stomach bloating, and cures constipation. It makes your bowel movements regular.
9. Cures Insomnia: Doing the Surya Namaskar regularly can help you in relaxing and gain control over your mind. This relieves you from sleep disorders like Insomnia.
10. Improves Blood Circulation: While doing Surya namaskar with breathing patterns properly, you tend to utilise every single part of your body. This ensures that you improve your blood circulation helping you to be more energetic throughout the day.
11. Regulates Menstrual Cycles: Many young women these days suffer from irregular menstruation. Doing Surya Namaskar yoga on a daily basis helps to regulate the menstrual cycles and also eases child birth. It certainly improves your chances of having a natural birth and balances the female hormones.
12. Radiant Skin: As a by-product of good blood circulation and healthy bowel movements, sun salutation also helps you get a great skin. Glowing skin and natural defense to wrinkles can be had by practicing this yoga pose.
13. Spiritual Significance: Surya Namaskar is said to be a workout for the soul as well as the body.
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