How to do Sun salutation yoga for beginners?

Steps to perform Sun Salutation

The Sun Salutation (Surya Namaskar) involves a total of 12 different types of postures. Now let’s learn how to accomplish things in a methodical manner and know the advantages of them are.

1. Pranamasana (Prayer pose) : Stand straight facing the sun and do Namaskar/prayer with both hands together.
_{USES: Increases concentration and mental calmness.}

2. Hasta Uttanasana (Raised arms pose) : Slowly raise the hands and bend back while inhaling from the above posture.
_{USES: Strengthens the spine, stomach, and lungs. Enhances the flow of blood to the shoulders and arms.}

3. Pada Hastasana (Standing forward bend) : Exhale from previous pose and bend forward so that both palms touch the floor next to your feet.
_{USES: This will melt the fat around the stomach and improves digestion. Menstrual issues in women are reduced. Improves the flow of blood to the brain.}

4. Aswa Sensanasana (Equestrian pose) : First, keep the left leg back, bend the right leg and bring it close to your heart, take a breath and raise your head.
_{USES: Gives good strength to spine. Strengthens leg and thigh muscles.}

5. Dandasana (Stick pose) : Keep your body parallel to the floor with your feet and hands on the floor and do not lift the waist up while taking breath in such a way that the entire body weight is carried by the legs and hands.
_{USES: Strengthens the chest and spine. Stretching the shoulders and chest gives the body better symmetry. Relieves from back pain.}

6. Ashtanga Namaskarasana (Salute with eight parts or points) : The Head, eyes, ears, mouth, heart, hands, feet, thighs – these are called Ashtangas. Exhale and lift your butt up and keep your chin, hands, chest and knees touch the floor.
_{USES: Strengthens legs, arms and neck muscles.}

7. Bhujangasana(Cobra pose) : The entire upper half of the waist should be bent backward like a snake and inhale your breath.
_{USES: Reduces gastrointestinal illnesses and guards against issues including constipation and gastric. Back pain is treated by this pose.}

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8. Parvatasana (Mountain Pose) : While exhaling, both legs and hands should be placed on the ground and the waist should be raised in the shape of a mountain.
_{USES: Strength the leg and arm muscles. Improves blood circulation and relieves varicose veins. It also strengthens the spine.}

9. Aswa Sensanasana (Equestrian pose) : Repeat the 4th asana mentioned above.

10. Pada Hastasana (Standing forward bend) : Repeat the 3rd asana mentioned above.

11. Hasta Uttasana (Raised arms pose) : Repeat the 2nd asana mentioned above.

12. Pranamasana (Prayer pose) : Repeat the 1st asana mentioned above.

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Instructions : Let us now know some instructions to be followed while performing Sun Salutations.
# The Sunrise is the best time to perform Sun Salutations. Perform slowly facing the sun for best results. You can also be practiced at sunset also.
# Include proper breathing practices will be more effective.
# Practice regularly.
# Practice can be increased with the advice of a yoga expert, by doing it regularly in the beginning.
# The Shavasana, or Corpse pose, will help you relax at the end.

Precautions :
# Before practicing these poses, people with major health issues, back discomfort, or disc issues should consult a doctor and yoga expert.
# People with hernia, sciatica should not do it.
# Women should not do it during menstruation.

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