Sooryanamskar for Beginners | step by step | correct breathing..

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12 Steps of Surya Namaskar
1
Pranamasana (Prayer pose)
Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.
Expand your chest and relax your shoulders.
As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.
2
Hastauttanasana (Raised Arms pose)
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
How to deepen this yoga stretch?
You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backwards.to bend backwards.
3
Hasta Padasana (Hand to Foot pose)
Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.
How to deepen this yoga stretch?
You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees.
It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.
4
Ashwa Sanchalanasana (Equestrian pose)
Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
How to deepen this yoga stretch?
Ensure that the left foot is exactly in between the palms.
5
Dandasana
(Stick pose)
As you breathe in, take the left leg back and bring the whole body in a straight line.
How to deepen this yoga stretch?
Keep your arms perpendicular to the floor.
6
Ashtanga Namaskara
(Salute With Eight Parts Or Points)
Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.
The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).
7
Bhujangasana (Cobra pose)
Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.
How to deepen this yoga stretch?
As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can; do not force.
8
Parvatasana (Mountain pose)
Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/\) posture.
How to deepen this yoga stretch?
If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
9
Ashwa Sanchalanasana (Equestrian pose)
Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.
How to deepen this yoga stretch?
Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
10
Hasta Padasana (Hand to Foot pose)
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
How to deepen this yoga stretch?
Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.
11
Hastauttanasana (Raised Arms pose)
Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.
How to deepen this yoga stretch?
Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.
12
Tadasana
As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.

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[@bijirpillai1229]

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[@F2malayali]

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In hale exale through mouth or nose

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Breathing excercise 30 mits edamo

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[@KD-xi9wu]

padmasanathil right leg aano left leg aano mukalil varendath??????????

[@F2malayali]

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[@ritambharam]

എങ്ങനെ വേണമെങ്കിലും ചെയ്യാം

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Surya നമസ്കാരം 48 സെറ്റ് ചെയ്തു കഴിഞ്ഞു വിപരീത കരനി സർവങ്ങ ആസന ചെയ്യുന്നത് കൊണ്ട് കുഴപ്പമുണ്ടോ

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Koothiyiloode

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😎

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Voice kelkkunnilla

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സൂര്യനമസ്കാരം രാവിലെയും വൈകുന്നേരവും ചെയ്യണോ ?

[@Akshara_Rakesh_vlogz]

Njan itrayum Kalam Surya namsakaram cheythath thettu ayirunno appol🙄....right side cheyyumbol return varumbol left legum....left side cheyyumbol return varumbol right legum ayirunnu cheyyunnath...

[@nayanafrancis1025]

Purakilek vekunath thanne venam frontlekum vekam...same side leg

[@Akshara_Rakesh_vlogz]

@@nayanafrancis1025 Ahh ok da....angana enkil ennod ith oral thettich paranj thannath ane....muthirnna alue ayond njan ath serri ane enne karuthi

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ഓം ഒരുപാട് നന്ദി നമസ്തേ

[@dhanyasiva1875]

റൈറ്റ് ആൻഡ് left ചെയ്യുന്നതാണോ 1 round

[@user-ue2yr7wc3n]

ഓൺലൈൻ കോഴ്സ് ആയി ചെയ്യുന്നുണ്ടോ?

[@reejathomas5514]

യോഗസനങ്ങളുടെയും പ്രണയമം പേരുകൾ പറയാമോ

[@ritambharam]

ഒരുപാട് ഉണ്ടല്ലോ

[@remyaranganath5585]

Soorya namskaram malesinum females num separate undo?

[@F2malayali]

Ith ellavrkm cheyyam

[@remyaranganath5585]

Ok sir thank you.

[@ayishuscreations5640]

Thadi kurayumo

[@remadevivs9485]

പാർവതാസനം കഴിഞ്ഞിട്ട് ഒരു കാൽ മുൻപിലേക്കു രണ്ടു കൈകൾക്കിടയിൽ വരുന്നേയില്ല, എത്ര ശ്രമിച്ചിട്ടും. അതിനെന്താ ചെയ്യേണ്ടത്?

[@Mittu000]

Gradually aaavum

[@nayanafrancis1025]

Patye aaykolum... Cheyth cheyth body stretch akumpo ok aakum

[@remadevivs9485]

Ok... Try ചെയ്യാം

[@sinip660]

​@@remadevivs9485j

[@darksun536]

സൂര്യനമസ്കാരം എത്ര റൗണ്ട് ചെയ്യണം rightum leftum ഒരു പ്രാവശ്യം ചെയ്താൽ മതിയോ

[@nayanafrancis1025]

Leftum rightum oru thavana cheyumpo oru set aay... Ath polea ethra venelm cheyam...starting kurach kurach cheyth kooty kooty varam... 108 ennam cheyunavaroke und

[@anandakrishnan9501]

12 പ്രാവശ്യം ചെയ്യുവാൻ ശ്രമിക്കുക..

[@sairash8053]

👍

[@sreejith6181]

1000 യോഗ ചെയ്യുന്നതിന് തുല്യം ആണ് 1 സൂര്യനമസ്കാരം ചെയുന്നത്

[@rasheedake6230]

Sir, ഞാൻ ഇവിടെഅടുത്ത് ഒരു യോഗ ക്ലാസ്സിൽ പോകാറുണ്ട്, അവിടെ സൂര്യ നമസ്കാരം ചെയ്യുമ്പോൾ വലത് കാൾ പുറകിലേക്ക് വെച്ചാൽ പിന്നെ മറ്റ് സ്റ്റെപ്പ്കൾ കഴിഞ്ഞു ഇടത് കാൾ ആണ് മുന്നോട്ട് വെക്കുന്നത് അത് ശെരിയാണോ,

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Alla, thettanu

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👍