Surya Namaskara: Sun Salutation

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Surya Namaskara or Sun Salutaion is a combination of 8 asanas (12 steps). This is usually practiced before performing other asanas.

Step 1: Stand straight with feet together and palms joined in front of your chest.

Step 2: Keeping your palms joined, inhale and stretch your hands above your head and bend backward.

Step 3: Exhale and bend your body forward and place your palms or fingertips on the ground by the side of your feet. Touch your forehead to your knees if possible.

Step 4: Inhale take your left leg back (or right leg forward), bend your right leg, lower your body and place your palms by the side of your right foot. Arch your back. Your right chest rests on your right thigh

Step 5: Exhale and take your right leg back to join your left leg and make a straight line from head to toe. The body is balanced on the head and toes.

Step 6: Hold your breath, bend your elbows and place only your knees, chest and chin on the ground.

Step 7: Inhale, stretch your body forward and upwards. Straighten your elbows and arch your back

Step 8: Exhale and raise your hips upward as high as possible. Keep your feet firmly on the ground. Pressing your palms on the floor take your chest towards the ground.

Step 9: Inhale and bring your right leg forward and follow the rest as in step 4. For subsequent rounds alternate between right and left in step 4 & 9.

Step 10: Exhale bring your left foot to join your right foot. Keeping the palms by the side of your feet, take position as in step 3.

Step 11: Inhale and stretch your hands above your head and bend backward as in step 2

Step 12: Stand straight with feet together and palms joined in front of your chest as in step 1.

Repeat this cycle. Begin with 10 rounds initially and take the numbers higher with time to reach 108.

Benefits:
Improves flexibility of the whole body.
Builds cardio-vascular endurance
Helps lose weight

Precautions:
Those suffering from high blood pressure must avoid this
Those suffering from stroke must avoid this.
Those suffering from weak heart must avoid this.
Those suffering from hernia and severe back problems must avoid this

Disclaimer: Before practice, please consult your doctor in case you are suffering from ailments. It is recommended to practice under the guidance of experts.