Surya Namskaram article.

Introduction:

Surya Namaskar is a traditional yoga practice that involves a series of 12 poses, performed in a sequence, with deep breathing. It is believed to be a complete physical workout for the body, and is also considered a form of meditation. Surya Namaskar is an ancient practice and has been performed for thousands of years in India. It is said to be a way of paying homage to the sun, which is considered a symbol of life and energy.

Step-by-Step Guide:

Surya Namaskar is a sequence of 12 poses, which are performed in a particular order. Here is a step-by-step guide to performing Surya Namaskar:

1. Pranamasana (Prayer Pose): Stand at the front of your mat with your feet together and your hands in a prayer position in front of your chest. Take a few deep breaths.

2. Hastauttanasana (Raised Arms Pose): Inhale and raise your arms above your head, keeping your palms together. Arch your back slightly and look up.

3. Hasta Padasana (Hand to Foot Pose): Exhale and bend forward from the waist, keeping your spine straight. Touch your hands to the floor on either side of your feet.

4. Ashwa Sanchalanasana (Equestrian Pose): Inhale and step your right foot back, keeping your left foot in place. Place your hands on either side of your left foot.

5. Dandasana (Stick Pose): Exhale and bring your left leg back to meet your right leg, so that your body is in a straight line. Keep your arms straight and your hands on the ground.

6. Ashtanga Namaskara (Salute with Eight Parts or Points): Slowly lower your knees, chest, and chin to the ground, keeping your hips up and your elbows close to your body.

7. Bhujangasana (Cobra Pose): Inhale and arch your back, lifting your chest off the ground. Keep your hands under your shoulders and your elbows close to your body.

8. Adho Mukha Svanasana (Downward Facing Dog Pose): Exhale and lift your hips up, keeping your hands and feet on the ground. Your body should be in an inverted 'V' shape.

9. Ashwa Sanchalanasana (Equestrian Pose): Inhale and step your right foot forward, placing your hands on either side of your foot.

10. Hasta Padasana (Hand to Foot Pose): Exhale and bring your left foot forward, touching your hands to the floor on either side of your feet.

11. Hastauttanasana (Raised Arms Pose): Inhale and raise your arms above your head, keeping your palms together. Arch your back slightly and look up.

12. Pranamasana (Prayer Pose): Exhale and bring your hands back to prayer position in front of your chest.

Do's and Don'ts:

While performing Surya Namaskar, there are a few things you should keep in mind to ensure that you get the most benefit from the practice:

Do's:

1. Breathe deeply: Surya Namaskar is a practice that involves deep breathing. Make sure you inhale and exhale deeply and rhythmically, and sync your movements with your breath.