Surya Namaskar Steps with Breathing and Benefits

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Here's a breakdown of the 12 steps with inhalation and exhalation techniques, along with some of the benefits:
1. Pranamasana (Prayer Pose) - Exhale
Stand tall with feet together and palms pressed together at your chest in a prayer position.
Benefits: Improves posture and brings focus.
2. Hasta Uttanasana (Raised Arms Pose) - Inhale
Inhale deeply and raise your arms overhead, stretching your palms upwards.
Benefits: Strengthens spine, shoulders, and chest; improves circulation.
3. Padahastasana (Hand-to-Foot Pose) - Exhale
Exhale as you hinge forward from your hips, reaching towards your toes or the floor with palms flat beside your feet.
Benefits: Stretches hamstrings, calves, and spine; improves flexibility.
4. Ashwa Sanchalanasana (Equestrian Pose) - Inhale
Inhale and push your right leg back as far as comfortable, extending your body into a lunge position. Look up with a slight backbend.
Benefits: Strengthens core, legs, and buttocks; improves balance.
5. Chaturanga Dandasana (Plank Pose) - Retain Breath (Optional)
Lower your body down to a plank position, keeping your core engaged, back straight, and shoulders aligned with wrists. Hold your breath (optional) or exhale if needed.
Benefits: Strengthens core, arms, shoulders, and legs; improves stability.
6. Ashtanga Namaskara (Eight-Limbed Salute) - Exhale
Lower your knees, chest, and chin to the floor, keeping your hips lifted. Extend your hands forward, palms flat beside your chest.
Benefits: Stretches shoulders, chest, and spine; strengthens arms and core.
7. Bhujangasana (Cobra Pose) - Inhale
Inhale as you push your upper body off the floor, arching your back and looking upwards. Keep your hips on the ground.
Benefits: Strengthens spine, improves flexibility, opens chest.
8. Parvatasana (Downward-Facing Dog) - Exhale
Exhale and push your hips back, straightening your legs as much as possible. Form an inverted V shape with your body.
Benefits: Strengthens hamstrings, calves, and arms; improves circulation.
9. Ashwa Sanchalanasana (Equestrian Pose) - Inhale
Inhale and bring your right leg forward between your hands, stepping beside your left hand. Keep your hips lifted in a lunge position. Look up with a slight backbend.
10. Padahastasana (Hand-to-Foot Pose) - Exhale
Exhale as you bring your left foot forward to meet your right, returning to the forward bend position. Reach for your toes or the floor with palms flat beside your feet.
11. Hasta Uttanasana (Raised Arms Pose) - Inhale
Inhale deeply and raise your torso, coming back up to a standing position. Stretch your arms up overhead with palms facing each other.
12. Pranamasana (Prayer Pose) - Exhale
Exhale and bring your palms back together at your chest in a prayer position.
Benefits of Surya Namaskar:
Improves overall fitness and flexibility
Increases blood circulation and energy levels
Aids in weight management
Promotes relaxation and stress reduction
Boosts the immune system
Improves digestion
Can help with conditions like back pain and arthritis
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[@sowmyashree5808]

First time I'm seeing Chaturanga Dandasana in Surya Namaskara. .

[@healthinyoga]

It comes before Ashtanga namaskara.