By dmtask1 Surya Namaskara Yoga is a powerful and ancient yogic practice that combines 12 physical postures (asanas) performed in a graceful sequence with breathing, awareness, and mindfulness. It is a complete body workout that energizes the body and calms the mind.
Surya Namaskar (Sun Salutation) Yoga 🌞
Surya Namaskar is a complete yogic practice that combines 12 postures (asanas) with breathing and mantras. It improves physical health, mental focus, and spiritual well-being.
🌞 SURYA NAMASKARA YOGA (Sun Salutation)
Surya Namaskara is traditionally practiced in the morning, facing the rising sun, as a way of expressing gratitude to the source of life and energy.
🌿 12 Steps of Surya Namaskar
- Pranamasana (Prayer Pose) – Stand straight, palms together
- Hasta Uttanasana (Raised Arms Pose) – Arms up, gentle backbend
- Padahastasana (Hand to Foot Pose) – Bend forward
- Ashwa Sanchalanasana (Equestrian Pose) – Right leg back
- Dandasana / Phalakasana (Plank Pose)
- Ashtanga Namaskara (Eight-Limbed Pose)
- Bhujangasana (Cobra Pose)
- Parvatasana (Mountain / Downward Dog Pose)
- Ashwa Sanchalanasana – Left leg forward
- Padahastasana
- Hasta Uttanasana
- Pranamasana
BEST OF THE SURYA NAMASKAR
➡️ One round = right leg back + left leg back
➡️ 12 rounds = complete Surya Namaskar practice
🫁 Breathing Pattern
- Inhale: Steps 2, 4, 7, 11
- Exhale: Steps 3, 5, 6, 8, 9, 10
- Normal breathing in step 12
✨ Benefits
- Improves flexibility & posture
- Boosts digestion & metabolism
- Strengthens muscles & joints
- Enhances mental clarity
- Helps in weight management
- Balances hormones
⏰ Best Time to Practice
- Early morning (sunrise) on an empty stomach
- Face east while practicing
⚠️ Precautions
- Avoid during pregnancy (unless guided)
- Be gentle if you have back, knee, or heart issues
- Practice slowly if you are a beginner
If you want, I can also provide:
✔️ Surya Namaskar mantras
✔️ Beginner-friendly routine
✔️ Benefits step by step
✔️ Printable chart or images
hasanas
Yoga Asanas (Yoga Postures) 🧘♂️
Yoga asanas are physical postures that improve strength, flexibility, balance, and mental calmness.
🌿 Basic Yoga Asanas (Beginners)
- Tadasana (Mountain Pose) – Improves posture & balance
- Vrikshasana (Tree Pose) – Balance & concentration
- Bhujangasana (Cobra Pose) – Strengthens spine
- Vajrasana (Thunderbolt Pose) – Aids digestion
- Balasana (Child’s Pose) – Relieves stress
- Sukhasana (Easy Pose) – Meditation & breathing
💪 Standing Asanas
- Trikonasana (Triangle Pose) – Stretches whole body
- Virabhadrasana (Warrior Pose) – Builds strength
- Utkatasana (Chair Pose) – Strengthens legs
🤸 Sitting Asanas
- Paschimottanasana – Improves digestion
- Padmasana (Lotus Pose) – Meditation & focus
- Ardha Matsyendrasana – Spine flexibility
🔄 Supine & Prone Asanas
- Shavasana (Corpse Pose) – Deep relaxation
- Setu Bandhasana (Bridge Pose) – Back & thyroid health
- Dhanurasana (Bow Pose) – Improves digestion
🧠 Mental & Health Benefits
- Reduces stress & anxiety
- Improves blood circulation
- Enhances focus & memory
- Strengthens immunity
⏰ Best Time to Practice
- Early morning or evening
- Empty stomach or 4 hours after meals
If you want, I can share:
✔️ Yoga asanas for weight loss
✔️ Yoga for diabetes / back pain / stress
✔️ Daily 30-minute yoga routine
✔️ Yoga asanas with pictures & steps
YOGA HASANAS
Yoga Asanas (Yoga Postures) 🧘♂️
Yoga asanas are physical postures that improve strength, flexibility, balance, and mental calmness.
🌿 Basic Yoga Asanas (Beginners)
- Tadasana (Mountain Pose) – Improves posture & balance
- Vrikshasana (Tree Pose) – Balance & concentration
- Bhujangasana (Cobra Pose) – Strengthens spine
- Vajrasana (Thunderbolt Pose) – Aids digestion
- Balasana (Child’s Pose) – Relieves stress
- Sukhasana (Easy Pose) – Meditation & breathing
💪 Standing Asanas
- Trikonasana (Triangle Pose) – Stretches whole body
- Virabhadrasana (Warrior Pose) – Builds strength
- Utkatasana (Chair Pose) – Strengthens legs
🤸 Sitting Asanas
- Paschimottanasana – Improves digestion
- Padmasana (Lotus Pose) – Meditation & focus
- Ardha Matsyendrasana – Spine flexibility
🔄 Supine & Prone Asanas
- Shavasana (Corpse Pose) – Deep relaxation
- Setu Bandhasana (Bridge Pose) – Back & thyroid health
- Dhanurasana (Bow Pose) – Improves digestion
🧠 Mental & Health Benefits
- Reduces stress & anxiety
- Improves blood circulation
- Enhances focus & memory
- Strengthens immunity
⏰ Best Time to Practice
- Early morning or evening
- Empty stomach or 4 hours after meals
If you want, I can share:
✔️ Yoga asanas for weight loss
✔️ Yoga for diabetes / back pain / stress
✔️ Daily 30-minute yoga routine
✔️ Yoga asanas with pictures & step