Surya namaskar :-
The origins of Surya Namaskar are vague; Indian tradition connects the 17th-century saint Samarth Ramdas with Surya Namaskar exercises, without defining what movements were involved. In the 1920s, Bhawanrao Shriniwasrao Pant Pratinidhi, the Rajah of Aundh, popularized and named the practice, describing it in his 1928 book TheTen-Point Way to Health: Surya Namaskars. It has been asserted that Pant Pratinidhi invented it, but Pant stated that it was already a commonplace Marathi tradition.
1) Prayer pose:-Stand on the edge of your mat, keep your feet together, and balance your weight equally on both feet. Extend your chest and relax your shoulders. As you breathe, raise both arms above the arm and while exhaling, bring your palms together in front of the chest.
2) Raised arm pose:-Breathing in, keeping the arms close to the ear, raise the backup and back. In this posture, the aim is to stretch the entire body from the heels to the tips of the fingers. To get the maximum benefit, you can pull the pelvis forward and make sure to reach up with your fingers instead of going backward.
3) Hand to foot posture:-
Breathing out, keep the spine straight, and lean forward from the waist. As you exhale completely, bring your hands down from the feet to the floor.
4) Equestrian pose: Inhalation, push your right leg backwards, as far as possible. Bring the right knee to the floor and lookup.
5) Stick pose:-
As you breathe, move the left leg back and bring the entire body in a straight line and keep your arms straight from the floor.
6) Salute with eight points or parts:-
Slowly bring your knees to the floor and exhale. Move the hips back slightly, slide forward, hinge your chest and chin on the floor. Lift your posture a bit. Two hands, two legs, two knees, chest, and chin (eight parts of the body) should touch the floor.
7) cobra pose:- Slide forward and lift the chest up in a cobra pose. You can keep your elbows in this posture, the shoulders will be away from the ears. Look As you breathe, make a gentle effort to push the chest forward; As you exhale, make a gentle effort to push the navel down. Press the toes. Make sure you are raising as much as you can; do not force.
8) Mountain pose:-
While exhaling, lift the hips and tail bone up, chest down in an 'inverted V' (/ \) posture. If possible, try to keep the heel on the ground and make a gentle attempt to elevate the tailbone, going deeper into the stretch.
9) Equestrian Currency :-
While breathing, bring the right leg between the two hands, bring the left knee down from the floor, press the hips down and look up, and keep the right leg between the two hands and the right calf straight between the floor. In this position, to deepen the stretch, make a gentle effort to push the hips towards the floor.
10) hand to foot pose :-
Exhaling, bring the left leg forward. Place the palms on the ground. If necessary, you can bend the knees. Gently straighten your knees and if you can, try and touch your nose to your knees. Keep breathing
11 Raised Weapon :-
Taking a breath, rotate the spine upwards, hands up and lean slightly backward, pushing the hips slightly outward. Make sure your biceps are near your ears. The idea is to pull more instead of backwards.
12) As you exhale, first straighten the body, and then bring the hands down. Rest in this position; Observe the sensations in your body.
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