Surya Namaskar Yogasana
The person who did the Surya Namaskar does not need to do any other posture. This is a complete exercise. That is why it is written in the following list.
Suriya Namaskar (Sun Salutation)
This exercise is done in twelve steps:
First of all stand together by joining both hands. Taking the breath in, lift the two hands in the prayer pose. Now leave the breath out while adding both hands.
In the second step, keep both of your hands straight up and move, and turn as far back as you can. Keep in mind that the balance of the waist remains. When you are in this second phase breathe in.
In the third phase, exhale and lean forward and do the right palm near your right hand and do the same. And place the left hand on the left side and touch the surface. Stand in this posture for a while too.
Now breathe in. Ashwa is in operational mode. While folding his right foot, take a pair of both hands with a knee. Now kneel the left leg in the ground and try to lift your head as high as possible. Stay in this posture for a while.
Now breathe in, put the penal posture in the posture. That is, take your right foot back. In the penal posture, the whole body of your body should be in a flat mode, and your whole body weight should be on the hands and feet. The face should be in front of the face. Stay like this for a while
Come to Ashtanga posture, leaving the breath out in the sixth phase. This name has been given to this asana because in this post there are two toes of the foot, two drowsing, chest, two hands and chin (beard), total eight limbs are attached to the ground. In addition to these eight organs, no limbs occupy the ground and thus they wear the gesture. Stay in this state for some time.
Now in the seventh phase, breathe in, and in the Bhujanga Asana. This seat is also called as Cobra Asana in English. In the Bhujanga Asana, the feet of the feet are on the ground; the palms of both hands are on the ground and the portion from the knees to the navel is also attached to the ground. On the strength of the hands of the paws in the Bhujang posture, both the aneurysms have to be slightly raised, lifting the chest up, the face has to be raised in the sky.
Now come out in the mountain shape posture, leaving the breath out. In this posture hands and feet are on the ground. The head is to the right of the land.
In the ninth phase, breathing again and now come in the direction of same posture. This time, while moving forward left leg, take a pair of two hands with a knee. Now kneel the right foot with the ground and try to lift your head as high as possible. Stay in this posture for a while.
In the tenth step, leaving the breath out and forward and bow and move in the hand Padasan posture. That is, take your right foot forward and give your right hand to the right leg, do your own palm land and do it. And put the left hand on the left foot near your left palm and do the same. Stand in this posture for a while too.
Take a breath in the eleventh phase and go hand in hand posture. That is, come in the second step posture. Take the hand up and do as much of the tax as you can. Keep the balance of the waist. Stand firm in this posture for a while.
Complete the Surya Namaskar exercise in the 12th phase of the Tadasana posture. Keeping the breath out in the tadasana, keeping the hand straight, the face has to be raised and kept standing. Keep the body straight in this posture.