Surya Namaskar " Salute to the sun" 10 Step Yoga Postures
Translating to Sun Salutations, Surya Namaskar is a sequence of 10 powerful yoga postures that have a great impact on the heart, liver, stomach and legs. From top to bottom, it purifies the blood and improves blood circulation throughout the entire body, increasing flexibility and easing out stiffness. Start your early morning with 12 sets of Sun Salutations in 15 minutes for a complete body work-out. Not only can it help you lose weight, but it can also help you get and maintain the body that you've always wanted. Not to mention stetching releases Endorphines "feel good hormones" which is good for the mind, and an excellent way to start your day.
Easy To Follow Guide
The Mountain Pose
stand up tall, feet together or a little apart, arms at your sides. Place your palms together in a prayer position, roll your shoulders back and down and lift your chest.
Inhale Pose
Inhale through your nose and extend your arms above and behind your head.
The Swan Dive Pose
Swan dive into a standing forward bend, exhaling through your nose and placing your hands on your legs as close to your feet as you can. Bend your knees a little if your hamstrings are tight, to protect your back.
Half Standing Forward Bend
Inhale and lengthen your spine forward into a Half Standing Forward Bend, with your fingertips on the floor and gaze focused ahead.
The Plank Pose
Exhale and step, or lightly hop, your feet behind you to get into a Plank pose, arms straight underneath your shoulders and legs straight behind you. Your back should be flat and your core engaged. Hold for a second, then, in a snake-like movement, lower yourself towards the floor. Then lower your chest and chin to the floor, keeping your elbows close to the sides of your ribcage, and flatten your feet to the floor.
The Cobra Pose
Inhale as you push down with your arms and raise your head, shoulders and upper body as far as you can without straining. This is the Cobra pose. Look upwards, roll shoulders back and down and keep elbows in. Firm up your kneecaps and thighs to prevent them lifting off the mat.
The Downward Facing Dog Pose
Exhale into Downward Facing Dog; walk hands forward and slightly farther apart than shoulder width, and spread fingers wide for stability. Then curl toes under and press your hips upwards so your body is in the shape of a triangle, with your bottom as the apex. Make sure your neck and shoulders are released and relaxed. If your hamstrings are tight, keep your knees slightly bent. Take five deep breaths.
The Forward Bend
Inhale, step forward one foot and then the other between the hands, looking ahead. Then exhale into a forward bend.
The Inhale Pose
Inhale and come up, arms above and behind head.
The Standing Pose
Lower arms into original standing pose.
There you go! 10 steps, and 12 sets in 15 minutes can burn up to 417 calories. Salute the Sun and Start your day off right. I hope this guide has been helpful and encourages you to start your day in a healthy way.
