Suryanamaskar 

  Step by Step Process of Surya Namaskar Yoga Poses

Posture : Surya namaskar [The Sun salutation]

Translation of  Suryanamaskar  : The Sanskrit word Surya means sun. Namaskar means salutation, salute, greeting or praise, from the root nama, to bow.  

Surya namaskar Steps :

Surya Namaskar Poses Step-by-Step

STEP ONE : Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.

STEP TWO : Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

STEP THREE : Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

STEP FOUR : Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

STEP FIVE : While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.

STEP SIX : Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.

STEP SEVEN : Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum.

STEP EIGHT : While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.

STEP NINE : Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

STEP TEN : Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. 

STEP ELEVEN : Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

STEP TWELVE : Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.

People who must not attempt Surya Namaskar :

Surya Namaskar disadvantage / side effects

Surya Namaskar is not recommended for the people who have the below problems

1.Kidney disease.

2.People who have kidney stones or suffer from any grade of Spine problems

3.People who have undergone open heart surgeries in the recent past.

4.Pregnant women after the second month.

5.People who have hernia and yet to operate it.

6.People who are undergoing chemotherapy or radiation therapy for any form of cancer, brain tumor and other such debilitating diseases must abstain from performing such a heavy exercise.

7.People who suffer from appendicitis and have not performed the appendectomy yet.

Surya Namaskar Benefits :

1.Promotes balance between both sides of the body
2.Improved complexion
3.Helps with weight loss
4.Reduces blood sugar levels
5.Strengthens muscles and joints
6.Improves flexibility of the hips
7.Useful in treatment of frozen shoulders
8.Spinal cord and abdominal muscles are stretched
9.Helps combat insomnia
10.Improves digestion and reduces constipation
11.Internal organs are massaged
12.Stimulates the Manipura Chakra
13.Reduces stress levels
14.Ensures regular menstrual cycle
15.Eliminates stomach ailments
16.Improves balance in the nervous system
17.Ensures a better functioning digestive system
18.Tones the entire body
19.Stimulates blood to whole body
20.Help with anxiety