A full round of Surya Namaskar is considered to be two sets of the twelve poses, with a change in the second set where the opposing leg is moved first. It improves flexibility, strength, balance, reduces stress and anxiety, reduces symptoms of lower back pain, shortens labour and improves birth outcomes, and reduces sleep disturbances and hypertension. It also increases energy and decreases fatigue and are very beneficial for asthma & chronic diseases. This is a basic yoga asana to stretch your legs and reduce weight.
yoga-pose,
Sanskrit: Surya Namaskar
Type: Standing
Level: Beginner
Sun Salutation Surya Namaskar A
- Breathe and Exhale
- Mountain Pose(Tadasana)
- Inhale
- Upward Salute Pose(Urdhva Hastasana)
- Exhale
- Forward Bend Pose(Uttanasana)
- Inhale
- Crescent Lunge(Anjaneyasana)
- Exhale
- High Plank Pose(Phalakasana)
- Inhale
- Four Limbed Staff Pose(Chaturanga Dandasana)
- Breathe/Hold/Inhale
- Cobra Pose(Bhujangasana)
- Exhale
- Downward Facing Dog(Adho Mukha Svanasana)
- Inhale
- Equestrian Pose(Ashwa Sanchalanasana)
- Exhale
- Forward Bend Pose(Uttanasana)
- Inhale
- Raised Arms Pose(Hasta Uttanasana)
- Exhale
- Mountain Pose(Tadasana)
Sun Salutation Surya Namaskar B
- Breathe and Exhale
- Mountain Pose(Tadasana)
- Inhale
- Chair Pose(Utkatasana)
- Exhale
- Forward Bend Pose(Uttanasana)
- Inhale
- Standing Half Forward Bend(Ardha Uttanasana)
- Exhale
- Four Limbed Staff Pose(Chaturanga Dandasana)
- Inhale
- Down Dog on a Chair(Urdhva Mukha Svanasana)
- Exhale
- Downward Facing Dog(Adho Mukha Svanasana)
- Inhale
- Warrior Pose(Virabhadrasana)
- Exhale
- Four Limbed Staff Pose(Chaturanga Dandasana)
- Inhale
- Down Dog on a Chair(urdhva mukha svanasana)
- Exhale
- Downward Facing Dog(adho mukha svanasana)
- Inhale
- Warrior Pose(Virabhadrasana)
- Exhale
- Four Limbed Staff Pose(Chaturanga Dandasana)
- Inhale
- Down Dog on a Chair(Urdhva Mukha Svanasana)
- Exhale
- Downward Facing Dog(Adho Mukha Svanasana)
- Inhale
- Standing Half Forward Bend(Ardha Uttanasana)
- Exhale
- Forward Bend Pose(Uttanasana)
- Inhale
- Chair Pose(Utkatasana)
- Exhale
- Mountain Pose(Tadasana)
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