In this fast moving life busy people do not get time for their own. But the schedule of their work time or work practice puts them in physical difficulties. They make complaints about the neck pain, Spondylitis, and many other diseases that make them think seriously about their fitness.
Surya Namaskar or Sun Salutation creates an exceptional relation between intense yoga posture and warm-ups. You have to start practicing the yoga early in the morning and on a regular basis. Start it with some warm-up stretches to ease out body stiffness. You can then do a few rounds of Sun Salutation to help increase body flexibility and also prepare the body to stretch more during the intense yoga posture sequence.
1. Pranamasana or Prayer pose
Standing on the mat, keep your feet together to balance your body weight on both of your feet, increase your chest and keep relaxed your shoulder, lift both your arms up from the sides and as you exhale keep your arms on the chest in a prayer position and breathe in.
2. Hastauttanasans or Raised Arms poses
Breathing in, lift the arms up, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers. You may push the pelvis forward a little bit. Ensure you are reaching up with the fingers rather than trying to bend backward.
3. Hasta Padasana or Hand to Foot poses
While performing this asana breathe out and bend forward from the waist keeping the spine. As you exhale completely, bring the hands down to the floor beside the feet. It’s a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.
4. Ashwa Sanchalanasana or Equestrian poses
While breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up. You need to take care of these minute details for maximum benefit.
5. Dandasana or Stick poses
As you breathe in, take the left leg back and bring the whole body in a straight line. Yoga demands special attention to each breathe, so never play wrong with breathing process.
6. Ashtanga Namaskara or Salute with Eight Parts Or Points
Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).