One of the all-around yoga exercises is the 12-step salute to the sun (surya namaskar). Do it once or twice when you get up in the morning to help relieve rigidness and reinvigorate the body. These postures are a good way and will help you to relax, healthy and keep body in shape. Insomniacs often do that, 6 to 12 rounds help them fall asleep.
Surya Namaskar is best done early morning on an empty stomach. Let’s start with these simple yet effective Sun Salutation steps on our way to good health.
- Pranamasana (Prayer pose): Stand with your feet, keep it together and balance your weight equally on both the feet. Expand your chest and relax your shoulders.
Bring your palms together in front of the chest in prayer position.
- Hastauttanasana (Raised Arms pose): Breathing in deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.
- Hasta Padasana (Hand to Foot pose): Slowly Breathing out and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, go as close as you can.) Bring your head in toward your knees.
- Ashwa Sanchalanasana (Equestrian pose): Slowly Breathing in, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.
- Dandasana (Stick pose): Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.
- Ashtanga Namaskara (Salute With Eight Parts Or Points): Slowly Breathing out, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.
- Bhujangasana (Cobra pose): Now Breathing in slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.
- Parvatasana (Mountain pose): Breathing out slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position.
- Ashwa Sanchalanasana (Equestrian pose): Breathing in and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.
- Hasta Padasana (Hand to Foot pose): Breathing out and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.You may bend the knees, if necessary.
- Hastauttanasana (Raised Arms pose): Slowly Breathing in, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.
- Tadasana: Slowly Breathing out, first straighten the body, lowering your arms to your sides. Relax in this position. Repeat the series.