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🧘‍♂️ What is Suryanamaskara (Sun Salutation)?
Suryanamaskara, also known as Sun Salutation, is a powerful yoga sequence consisting of 12 graceful asanas (poses) performed in a flow. It blends pranayama (breath control) with physical postures, creating a perfect harmony between body, breath, and mind.

Practicing Suryanamaskara daily enhances flexibility, improves blood circulation, boosts energy levels, and connects you to a deeper sense of inner calm.

🌅 The 12 Suryanamaskara Poses & How to Do Them
Each pose corresponds to a breath — inhale or exhale — and a symbolic reverence to the sun, source of all life.

🔆 Tip: Perform 5–12 rounds daily, ideally at sunrise, on an empty stomach.

1. Pranamasana (Prayer Pose)
Breath: Inhale
How to do: Stand straight, feet together. Join palms in front of the chest.

Benefits: Improves posture, calms the mind, and prepares the body.

2. Hasta Uttanasana (Raised Arms Pose)
Breath: Inhale
How to do: Raise your arms overhead, arch slightly back. Keep biceps close to ears.

Benefits: Stretches chest, lungs, and spine.

3. Padahastasana (Hand to Foot Pose)
Breath: Exhale
How to do: Bend forward from hips, touch hands to the floor beside feet.

Benefits: Strengthens hamstrings, stimulates digestion.

4. Ashwa Sanchalanasana (Equestrian Pose)
Breath: Inhale
How to do: Step right leg back, right knee on the floor, look upward.
Benefits: Opens hips, stretches spine and groin.

5. Dandasana (Stick Pose)
Breath: Exhale
How to do: Take the left leg back to come into a plank. Body in a straight line.

Benefits: Builds core strength and stability.

6. Ashtanga Namaskara (Eight-Limbed Pose)
Breath: Hold (Retention)
How to do: Lower knees, chest and chin to floor, hips slightly raised.

Benefits: Strengthens arms and chest; improves spine flexibility.

7. Bhujangasana (Cobra Pose)
Breath: Inhale
How to do: Slide forward, raise chest up with hands under shoulders.

Benefits: Opens chest, strengthens spine, improves mood.

8. Parvatasana (Mountain Pose)
Breath: Exhale
How to do: Lift hips to form an inverted “V”, heels down, arms straight.
Benefits: Strengthens legs, improves circulation, energizes body.

9. Ashwa Sanchalanasana (Equestrian Pose) (Repeat with Left Leg)
Breath: Inhale
How to do: Bring right leg forward between hands.
[Iopposite side of Step 4]

10. Padahastasana (Hand to Foot Pose) (Repeat)
Breath: Exhale
How to do: Bring left foot forward, bend down fully.

11. Hasta Uttanasana (Raised Arms Pose) (Repeat)
Breath: Inhale

12. Pranamasana (Prayer Pose) (Repeat)
Breath: Exhale

🌟 In-Depth Benefits of Suryanamaskara
Aspect Benefits
Physical Boosts flexibility, tones muscles, promotes weight loss
Mental Reduces stress, sharpens focus, improves sleep
Spiritual Balances energy, enhances mindfulness, aligns chakras
Respiratory Improves lung capacity, aids in oxygen flow
Digestive Stimulates abdominal organs, improves metabolism

💡 Tips for Perfect Practice
*Practice on an empty stomach
*Begin slow, gradually increase rounds
*Focus on breath with each pose
*Keep spine elongated and movements smooth
*Use yoga mat and wear breathable clothes

🕉️ Suryanamaskara is more than exercise — it’s a moving meditation.
Awaken your body. Center your breath. Align with the sun’s energy every day.

Don’t let the rain stop your wellness goals!When the skies pour, it’s the perfect time to turn inward and ignite