सूर्यनमस्कार ( Sun Salutation)

सूर्यनमस्कार (sun salutation) is a series of Asanas.It's origin is indian where large population of Hindu Worship Sun as God

 This sequence of movements and asanas can be practised on varying levels of awareness, ranging from that of physical exercise in various styles, to a complete sadhana which incorporates asana, pranayama, mantra and chakra meditation

Your Guide To Sun Salutations 

Step 1 : Pranama Asana (Prayer Pose)

Stand at the edge of mat,keep your feet together and balancing your weight on both feet.

Expand your chest and relax your shoulders,as you Breath in life your both arms from sides as you exhale bring the palms together infront of chest in a prayer pose.

Step 2 : Ardhachakra Asana (standing backward bending)

Standing staright with feets together and hands alongside of the body,Balance your body weight on your both feet.

Slowly Breathing in Raise your arms overhead and bend Backwards ( Bending may depend upon how much flexible is a person)

Step 3 : Padahastasana (Hand to foot pose)

Slowly after step 2 Breathing out Slowly bend Forward from the waist,keeping the spine erect as you completely exhale bring your hands down to the floor beside the feet.

Step 4 : Ashwa Sanchalanasana (Equestrian pose)

Then Breathing In Push Your Right Leg Back as far as possible,bringing right knee to floor and the left leg to the chest region and looking up

Step 5 : Dandasana (Stick pose)

As you Breathe in,take your left leg back and bring your whole body in a straight line.

Step 6 : Ashtanga Namaskara (Eight limbed salutation)

Gently bring your knees down to floor  and exhale,take the hips back slightly,slide forward,rest your chest and chin on the floor.Raise your buttocks a little bit.

Two hands,two feets,two knees, chest and chin constitues the eight parts.

Step 7 : Bhujangasana (Cobra pose)

Sliding forward and raise your chest up into that of cobra posture.you may keep your elbows bent,shoulders away from ears and face looking Upwards.

Step 8 : Parvatasana (Mountain pose)

Breathing out lift the hips and the tail bone,while the chest downwards in an inverted v shape.

Step 9 : Ashwa sanchalanasana (Equestrian pose)

Breathing in, bring your right legs forward towards the chest and streching the left leg as far as you can and left knees on the ground and face looking up.

Step 10 : Hastapadasana (Hand to foot pose)

Gently breathing out,bring the left foot forward and the palms on floor beside your feet.

Step 11 : Ardha Chakrasana (Standing backward bend)

Breathing in,slowly raise your hands above your shoulders and bend backwards.

Step 12 : Pranamasana ( Prayer Pose)

Breathing out, slowly return to prayer pose.

Benefits of Sun Salutation

1. Strengthens the entire digestive system (including stomach, pancreas, intestines, liver, etc.) and cures, and prevents constipation.

2. Improves the quality and circulation of the blood. Active circulation of the blood is the first law of health.

3. Improves the uterus (womb) and ovaries removes menstrual disorders such all dysmenorrhea and consequent pain and misery.

4. Strengthens the neck, shoulders, arms, wrists, fingers, back, stomach, waist, abdomen, intestines, thighs, knees, calves and ankles. Strengthening the back is known to be a simple but efficient remedy for kidney troubles.

5. Reduces redundant fat, especially the fat about the abdomen, hips, thighs, neck and chin.

6. Will increase the height of the body if the positions are correctly performed.

Contraindications

Surya Namaskara is generally safe for people of all age groups as long as one keeps each of the stretches and moves within one’s individual capability. However, if you have any of the conditions given below, please consult your physician or an expert yoga teacher before practicing Surya Namaskara: 
Fever, acute inflammation, boils or rashes, High blood pressure (uncontrolled even with medication), Coronary artery diseases, Hernia, Intestinal tuberculosis, Severe back problems, slipped disc, Sciatica, Menstruation, 2nd or 3rd trimester of pregnancy.