STEPS IN SURYA NAMASKAR

Surya Namaskar, also known as Sun Salutation, is a sequence of 12 yoga postures performed in a continuous flow. Here are the steps for Surya Namaskar:

1. Prayer Pose (Pranamasana): Stand at the top of your mat with your feet together, palms together in prayer position.

2. Raised Arms Pose (Hasta Uttanasana): Inhale and stretch your arms up and back, arching your body and looking up towards your hands.

3.Forward Fold Pose (Hasta Padasana): Exhale and bend forward, bringing your hands down to the floor beside your feet. Keep your legs straight.

4. Lunge Pose (Ashwa Sanchalanasana): Inhale and step your right foot back, bringing your right knee to the floor. Look up and raise your hands to the sky.

5. Plank Pose (Dandasana): Exhale and step your left foot back, coming into a high plank position with your arms and legs straight and your body in a straight line.

6. Eight Limb Pose (Ashtanga Namaskara): Slowly lower your knees, chest, and chin to the floor, keeping your hips lifted.

7. Cobra Pose (Bhujangasana): Inhale and push up into Cobra Pose, lifting your chest and head while keeping your hands and feet on the ground.

8. Downward Facing Dog Pose (Adho Mukha Svanasana): Exhale and lift your hips, pushing back into Downward Facing Dog Pose. Straighten your arms and legs and press your heels towards the floor.

9. Lunge Pose (Ashwa Sanchalanasana): Inhale and step your right foot forward between your hands, bringing your left knee to the floor. Look up and raise your hands to the sky.

10. Forward Fold Pose (Hasta Padasana): Exhale and step your left foot forward, folding forward over your legs as in step 3.

11. Raised Arms Pose (Hasta Uttanasana): Inhale and stretch your arms up and back, arching your body and looking up towards your hands as in step 2.

12. Prayer Pose (Pranamasana): Exhale and come back to the starting position with your palms together in prayer position as in step 1.

This completes one round of Surya Namaskar. Repeat the sequence, stepping back with the opposite leg in steps 4 and 9, to complete another round.