Surya namasakar

Surya Namaskar, also known as Sun Salutation, is a sequence of yoga postures that flow together. Here are the basic steps for performing Surya Namaskar:

1. Pranamasana (Prayer Pose):
   • Stand at the front of your mat with your feet together.
   • Relax your shoulders and expand your chest.
   • Bring your palms together in front of your chest in a prayer position.
2. Hasta Uttanasana (Raised Arms Pose):
   • Inhale deeply.
   • Lift your arms up and arch your back, stretching the whole body.
3. Hasta Padasana (Hand to Foot Pose):
   • Exhale as you bend forward from the waist.
   • Keep your spine straight and try to touch the floor with your palms. If you can’t reach, bend your knees slightly.
4. Ashwa Sanchalanasana (Equestrian Pose):
   • Inhale and step your right leg back.
   • Drop your right knee to the floor and push your hips down.
   • Arch your back and look up.
5. Dandasana (Stick Pose):
   • Hold your breath as you bring your left leg back to plank position.
   • Keep your body in a straight line from head to heels, engage your core muscles.
6. Ashtanga Namaskara (Salute with Eight Limbs):
   • Exhale slowly as you lower your knees, chest, and chin to the floor, keeping your hips lifted.
7. Bhujangasana (Cobra Pose):
   • Inhale deeply.
   • Slide forward and raise your chest up into Cobra pose.
   • Keep your elbows close to your body and shoulders away from your ears.
8. Adho Mukha Svanasana (Downward Facing Dog Pose):
   • Exhale as you lift your hips and tailbone up, forming an inverted V-shape with your body.
   • Keep your heels grounded and your head between your arms.
9. Ashwa Sanchalanasana (Equestrian Pose):
   • Inhale deeply.
   • Step your right foot forward between your hands, dropping your left knee to the floor.
   • Arch your back and look up.
10. Hasta Padasana (Hand to Foot Pose):
    • Exhale and bring your left foot forward to meet your right foot.
    • Keep your palms on the floor, straighten your legs as much as possible.
11. Hasta Uttanasana (Raised Arms Pose):
    • Inhale as you slowly roll up, raising your arms above your head and arching your back.
12. Pranamasana (Prayer Pose):
    • Exhale and return to the standing position, bringing your palms together in front of your chest