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Suryanamaskara (Sarvanga Sundarasana)

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Suryanamaskara, also called Sarvanga Sundarasana, is basically a physical yogic exercise comprising a cycle of 12 asanas for achieving bodily flexibility. In other words, it is a combination of yogasanas and pranayama. Suryanamaskara means offering salutations to the Sun God.

The therapeutic benefits arising from regular practice of Suryanamaskara are innumerable, for example,

  • Shoulders strengthening
  • Flexibility of joints
  • Spinal column and limbs
  • Proper blood circulation
  • Digestive improvement
  • Memory and concentration improvements
  • Keeping the body trim by getting rid of excess fat
  • Providing good ventilation to the lungs and toning them

Above all help in achieving a healthy and firm body with a sound mind.

One cycle of Suryanamaskara consists of performing all the 12 asanas with each stage followed by regulation of breath.21 It should preferably be practiced in the mornings in an empty stomach after drinking a glass of water.

The following are the 12 asanas:

  • Namaskarasana
  • Urdhwa Namaskarasana
  • Hasta Paadasana
  • Eka Pada Prasaranasana
  • Dwipada Prasaranasana
  • Bhoodharasana
  • Sastanga Pranipaathaasana
  • Bhujangasana
  • Bhoodharasana
  • Dwipada Prasaranasana
  • Ekapada Prasaranasana
  • Hastapaadaasana

The basic breathing principles, namely inhaling (Pooraka) while bending the body backwards and exhaling (Rechaka) while bending the body forward has to be followed.

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Written by: healthplus24.com team

Date last updated: January 18, 2015