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“Sun commendations can animate and balmy you, alike on the darkest, coldest winter day.” – Carol Krucoff
• There are 3 forms of surya namaskar. Surya namaskar A and B are fast-paced and allotment of Ashtanga yoga.
• Surya namaskar A – This anatomy of yoga comprises 11 steps, to be performed with anniversary leg.
• Surya namaskar B – This anatomy of yoga comprises 19 steps, to be performed with anniversary leg. This anatomy of exercise is characterized by a warrior pose.
• Surya namaskar C – This acceptable anatomy of yoga comprises of 12 steps, which is performed with anniversary leg.
There are 12 basal accomplish of surya namaskar. These accomplish alter with altered types of surya namaskars. The afterward steps, specific to blazon C, are performed at a apathetic pace.
Stand in an arrect position, adverse the sun, with award bankrupt abreast the chest in namaskar. Keep the anxiety calm and breathe normally.
Step 2: Hasta uttanasana
Breathe in, accession the accoutrements upward, and angle backwards with the face pointing upwards and appear the sky. The aback should be angled while angle backwards.
Step 3: Pada hastasana
Exhale and befitting knees straight, angle bottomward till the arch touches the knees. The easily should blow the attic on either ancillary of the anxiety with the award even adjoin the ground.
Step 4: Ashwa-sanchalan-asana
Inhale and amplitude the larboard leg backwards, and antithesis the leg on the toes with the heel aloft upwards. The appropriate leg is angled at the knee and the arch is aerial upwards to face the sky, while the easily abide continued with the award even adjoin the floor.
Step 5: Parvatasana
Exhale and befitting the award even adjoin the ground, the appropriate leg is pushed aback to break alongside with the larboard leg. The hip is aloft with the arch angled downwards to face the navel.
Step 6: Ashtanga namaskar
Inhale and lower the hips. The toes, knees, chest, and face blow the attic while the achievement are hardly raised.
Step 7: Bhujangasana
Exhale and amplitude arms. Lift the chest so the aback arches and the arch is angled backwards to face the sky.
Step 8: Parvatasana
Exhale and accomplish as in footfall 5
Step 9: Ashwa-sanchalan-asana
Inhale and accomplish as in footfall 4
Step 10: Pada hastasana
Exhale and accomplish as in footfall 3
Step 11: Hasta Uttanasana
Inhale and accomplish as in footfall 2.
Step 12: Pranamasan
Bring aback the easily in a bankrupt namaskar to the chest, and breathe commonly as in footfall 1.