11-Step Salute to the Sun, surya namaskar steps

One of the each-around yoga exercises is the 11-step salutation to the sun. Do it formerly or doubly when you get up in the morning to help relieve stiffness and amp the body. Multiple reiterations at night will help you to relax; sleepers constantly find that six to 12 rounds help them fall asleep. 

11-Step Salute to the Sun, surya namaskar steps

1. Pranamasana

Stand with your bases slightly incremental, triumphs together, thumbs against your casket. 

2. Hasta Uttanasana

Inhale deeply while sluggishly raising your hands over your head, and bend back as far as possible, while tensing your buttocks. Hold for three seconds. 

3. Hasta Padasana

Sluggishly exhale and bend forward, keeping your knees straight, until your galettes touch the bottom outside your feet. However, go as close as you can,( If you can not touch the bottom.) Bring your head in toward your knees. 

4. Ashwa Sanchalanasana

Sluggishly ingurgitate, bend your knees, and if your fingertips are not outside your bases on the bottom, place them there. Slide your right bottom back as far as you can go, with the right knee an inch or so off the bottom,( a poke position). Now look up as high as possible, arching your reverse. 

5. Mountain Pose or Parvatasana

Before exhaling again, slide your left bottom back until it's beside the right one, and with your weight supported on your triumphs and toes, unkink both legs so that your body forms a flat aeroplane Make sure your stomach is pulled in. 

6. Ashtanga Namaskara

Sluggishly exhale, bend both knees to the bottom, bend with your hips in the air, lower your casket and forepart to the bottom. 

7. Cobra Pose or Bhujangasana

Now ingurgitate sluggishly and look up, bending your head back, also raising it, followed by your upper casket, also lower casket. Your lower body- from the nexus down- should be on the bottom, and your elbows should be slightly fraudulent. Hold for three to five seconds. 

8. Adho Mukha Svanasana

Exhale sluggishly and raise your hips until your bases and triumphs are flat on the bottom and your arms and legs are straight in an reversed V position. 

9. Dandasna

Inhale sluggishly and bring your right bottom forward as in position 4. The bottom should be flat on the bottom between your fingertips. The left leg should be nearly straight behind you, with its knee slightly off the bottom. Raise your head, look up, and arch your reverse. 

10. Hasta Padasana

Sluggishly exhale and bring your left bottom forward next to your right bone unbend your legs and stand, trying to keep your fingertips on the bottom, and try to touch your head to your knees as in position 3

11. Hasta Uttanasana

Sluggishly ingurgitate, raise your arms up and stretch back as in position Do not forget to strain your buttocks. Hold for three seconds.