Yoga – Surya Namaskar (sun salutation) – In Tamil

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Surya namaskar has been practiced for thousands of years. It is good for your body as well as mind. Learn the right way to do it. Read more about the benefits on surya namaskar here.


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The surya namaskar has a holistic impact on the body, mind and soul. It works out pretty much every muscle in the body. Read more about the benefits on surya namaskar here.

The 12 steps of surya namaskar (sun salutation):

Step 1: Start with the palm tree posture, with your hands relaxed, fingers pointing downwards and weight equally distributed.

Step 2: Move on to the tadas, inhale, raise your hands and stretch backwards.

Step 3: Next is the pranavas. Exhale, bend forward and try to touch your knees with your forehead.

Step 4: Now, stretch your right leg backward, bringing down the left knee, with your palms on the floor while stretching backwards.

Step 5: Holding your breath, bring your legs together. This is called the plank posture

Step 6: Stretching low, hold your spine out. This is known as the ashtanga namaskar where the knee, chest and chin are in contact with the floor.

Step 7: Inhale, stretch forward and bend backwards. This is the bhujanga asana

Step 8: Exhale and lean forward. This is the parvata asana.

Step 9: Now, bring your right leg forward, between your elbows as you inhale. Stretch upwards.

Step 10: Bring your left leg forward. Inhale deeply.

Step 11: Stretch backwards from the waist.

Step 12: Return to the palm tree posture.

Also read about the many benefits of the surya namaskar.

Inputs from Dr K.J.Johnson who has been working in the field of Holistic healing for the last 20 years.

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