Question

Surya namaskar in 14 steps ​

Answer 1

Step 1: Prayer Pose (Pranamasana): Begin the Surya Namaskar practice with the Prayer pose (Pranamasana). Stand upright on a yoga mat with feet closely aligned with each other. Take a deep breath, expand your chest, and relax your shoulders. While you inhale, raise your arms and as you exhale, fold the hands in prayer position before your heart. It is the first namaskar towards the sun

Step 2: Raised arms Pose (Hastottanasana): Retain the previous position. Upon inhalation, lift your arms up and slightly lean backward. Ensure your biceps are close to your ears. Try to stretch your whole body. The stretching loosens up the knots in the entire body.

Step 3: Standing Forward Bend (Hasta Padasana): As you exhale; bend forward at the hip and bring your arms downwards. Place the hands beside your feet. Make sure your knees are straight and spine is erect. The pose strengthens the back, abdominal muscles, and nervous system.

Answer 2

Explanation:

Step 1: Prayer Pose (Pranamasana): Begin the Surya Namaskar practice with the Prayer pose (Pranamasana). Stand upright on a yoga mat with feet closely aligned with each other. Take a deep breath, expand your chest, and relax your shoulders. While you inhale, raise your arms and as you exhale, fold the hands in prayer position before your heart. It is the first namaskar towards the sun

Step 2: Raised arms Pose (Hastottanasana): Retain the previous position. Upon inhalation, lift your arms up and slightly lean backward. Ensure your biceps are close to your ears. Try to stretch your whole body. The stretching loosens up the knots in the entire body.

Step 3: Standing Forward Bend (Hasta Padasana): As you exhale; bend forward at the hip and bring your arms downwards. Place the hands beside your feet. Make sure your knees are straight and spine is erect. The pose strengthens the back, abdominal muscles, and nervous system.