Step-by-step breakdown and health benefits of the Surya Namaskar

For those who don’t have the time or resources to invest in an elaborate exercise regime, doing the Surya Namaskar daily is a holistic way to stay fit as its twists and bends encompass all major muscle groups and organ systems. Here is a step-by-step breakdown on how to perform the Surya Namaskar, as well as its health benefits.

  • Pranamasana: Helps to relax and calm both body and mind.
  • Hastauttanasana: Stretches the chest and abdomen, lifts energy up through the body.
  • Padahastasana: Massages abdominal organs, increases the power of digestion and blood flow to the brain, relieves female disorders and stretches the spine.
  • Ashwa Sanchalanasana: Stretches the quadriceps, hip muscles and spine, stimulates abdominal organs and increases mental power.
  • Parvatasana: Strengthens legs and arms, stretches calf and spine muscles and relieves varicose veins.
  • Dandasana: Improves posture, strengthens back muscles and spine and stretches shoulders and chest.
  • Ashtanga Namaskara: Develops the chest and strengthens arms and legs.
  • Bhujangasana: Relieves tension in back and spine and stimulates and expands chest and abdominal organs.
  • Parvatasana: Strengthens legs and arms, stretches calf and spine muscles and relieves varicose veins. It reduces flab in the back and waist and also helps relieve symptoms of respiratory disorders like asthma.
  • Ashwa Sanchalanasana: Stretches the quadriceps, hip muscles and spine, stimulates abdominal organs and increases mental power. It is beneficial for indigestion and constipation.
  • Padahastasana: Massages abdominal organs, increases the power of digestion and blood flow to the brain, relieves female disorders and stretches the spine. It helps to improve spinal posture, making the spine resilient, straight and flexible.
  • Hastauttanasana: Stretches the chest and abdomen, lifts energy up through the body. It enables full utilisation of lung capacity.

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