Surya Namaskar (सूर्य नमस्कार) Yoga Steps
Surya Namaskar (सूर्य नमस्कार) Yoga Steps in Hindi PDF Download: Surya Namaskar (सूर्य नमस्कार) Yoga Steps in Hindi with Description.
Surya Namaskar Yoga Steps
Surya Namaskar, also known as Sun Salutation, is a sequence of yoga that are performed in a flowing motion. It is a complete body workout that combines stretching, strength-building, and breathing exercises. Surya Namaskar is traditionally practiced facing the sun, as it is believed to energize the body and awaken the mind.
Surya Namaskar/ सूर्य नमस्कार or Sun Salutation is a Yoga warm up routine based on a sequence of gracefully linked asanas.
12 Surya Namaskaras/सूर्य नमस्कार are practiced per cycle are have great health benefits if practiced everyday.
Surya Namaskar, also known as Sun Salutation, is a sequence of yoga poses that are traditionally performed to pay homage to the sun. It is considered a complete workout for the body and mind.
सूर्य नमस्कार Yoga Steps in Hindi PDF Download
Surya Namaskar Yoga Steps:
Here are the steps to perform Surya Namaskar:
2. Upward Salute (Urdhva Hastasana): Inhale, raise your arms up overhead, keeping your palms together. Lengthen your spine and gaze upward.
3. Forward Fold (Uttanasana): Exhale, bend forward from the hips, and bring your hands down to touch the mat or your shins. Relax your neck and allow the head to hang.
4. Halfway Lift (Ardha Uttanasana): Inhale, bring your hands to your shins or thighs, lift your torso halfway, and straighten your spine. Look forward, keeping your neck elongated.
5. Plank Pose (Phalakasana): Exhale, step or jump your feet back into a high plank position. Your body should be in a straight line from head to heels. Engage your core and hold the pose, or you can lower your knees to modify.
6. Chaturanga Dandasana: Inhale, shift your weight forward, bend your elbows, and lower yourself down. Your upper arms should be parallel to the floor, and your elbows should hug your sides.
7. Upward-Facing Dog (Urdhva Mukha Svanasana): Exhale, push your chest forward, straighten your arms, and lift your upper body off the mat. Keep your thighs and knees off the ground, and engage your core.
8. Downward-Facing Dog (Adho Mukha Svanasana): Exhale, lift your hips up and back, creating an inverted V-shape with your body. Press your palms and heels into the mat, lengthen your spine, and keep your head between your arms.
9. Step or Jump Forward: Inhale, step or jump your feet forward between your hands, returning to a halfway lift.
10. Forward Fold: Exhale, fold forward and bring your hands down to the mat or your shins.
11. Upward Salute: Inhale, sweep your arms out to the sides and up, reaching overhead. Lengthen your spine and gaze upward.
12. Mountain Pose: Exhale, bring your hands back to your heart center in prayer position. Stand tall, grounding down through your feet.
Repeat the above steps to continue with the next round of Surya Namaskar. It is usually recommended to perform a minimum of 3 to 12 rounds to experience the full benefits of this sequence.
સૂર્ય નમસ્કાર કરવાના ફાયદા (Benefits of Surya Namaskar)
Benefits of Surya Namaskar:
- Suryanamaskar is a complete exercise. Everyone in the body Limbs become strong and healthy. And regular Surya Namaskar makes the body strong.
- Healthy stomach, intestines, stomach, taste buds, heart and lungs Living.
- Eliminates deformities in spine and waist by making them flexible.
- This action improves blood circulation throughout the body. It removes the impurities in the blood and destroys skin diseases.
- Provides health to the whole body, so practice Surya Namaskar every morning after getting up early is a must. should
- Vitamin D is produced in our body due to sun rays falling on the skin. This vitamin makes the body absorb essential mineral salts like calcium and phosphorus very useful, due to which the bones of the body become strong.
- Children's height increases.
- It begins to have a good effect gradually in the endocrine glands.
Conclusion:
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