5. Surya Namaskar as a warm-up exercise.

 

As a warm-up, do Surya Namaskar.

Namaskar Surya comprises a sequence of twelve asanas, which are a combination of yoga postures.

This combination was used by ancient Indians to greet the sun.

This sequence is traditionally performed by ancient yogic people after a morning barth; it warms our bodies and provides us with a boost for the day. As a result, the Sadhana or practitioner can carry out their responsibilities without suffering any harm. This set of exercises can be performed as a warm-up before performing yoga poses or as a stand-alone workout.

Here are the 12 poses in the Surya Namaskar sequence, and you can watch the video by clicking here.

Standing upright at the front end of your yoga mat with your palms together in the prayer position is known as pranasana, or prayer pose.

1.   Stretch your arms out and lift them high. Breathe slowly, steadily, and deeply. Bend your torso back a little when your biceps are at your ears. Remain as capable as you can. This pose is known as the "raised arms pose," or hasta uttanasana.

2.    Beginning with the first pose, slowly lower your hands to the floor while exhaling, making sure to keep your feet on the sides. Attempt to touch your forehead to your knees, or stay as near as possible. You have the option of keeping your knees completely straight or slightly bent. This pose is known as hands-to-foot stance, or hasta padasana.

3.    As you inhale, begin with Hastha padasana. Keep your hands on either side of your left foot, bring your right foot back, and bend your left knee to a 90-degree angle. Ashawa Sanchalanasana is the name of this posture. (Pausing equestrian)

4.    As you raise your left foot into the palakasana (plank position), take a deep breath and hold it while maintaining a straight body from head to heel. similar to a slanting roof.

5.    Get on your knees. Lower your hips toward your heels as you inhale. Inhale slowly at first, bringing your forehead to your knees as you do so. To Rabbit position, or Sasankasana. and let go of your stress.

6.    Exhale now, then straighten your arms and knees until your body is parallel. Additionally, keep your elbows closer to your body as you lower your chin and chest to the floor. Astanga praneepathasana (stop for eight limbs)

7.    taking a breath Raise your chest a little and look up into the cobra pose, or bhujangasana. Maintain your arms firmly on the mat. Keep your elbows close to your body and bend them slightly. Hold on here while I push down your shoulders.

8.    Breathing out Raise your hips to the downward-facing dog pose, or Adhomukha swanasana, so that your body forms an inverted V. Keep your fingers slightly spread and your palms firmly on the mat.

9.   As you inhale, slowly lower your knees to your heels. As you exhale, bring your forehead back to your knees to return to sasankasana (Rabbit pose).

10.  In Ashawa Sanchalanasana, begin with sasankasana, inhale directly into your arms, elevate your knees slightly, raise your right leg, pivot at the hip, step your right leg foot to lunge, maintain your right knee at a 90-degree angle, and place your hands on either side of your leg. (Pause for horses).

11.  With your palms on the mat, exhale and bring your left foot toward your right. Returning to the forward fold position.

12. Then slowly rise to hasta uttanasana (raised arms pose), elevate your arms over your head, extend your entire body upward, and attempt to bend slightly back.

Exhale now, then place your hand in the prayer position on your chest.

You must do the full sequence multiple times if you want to use soryanamaskar as a warm-up. It's crucial to start off a little slowly so that you may gradually increase your speed.

Our daily motions are improved by this set of workouts. Elasticity and flexibility are enhanced when our limb's range of motion is expanded. You might get a boost of energy to start your day by doing this sequence.

 

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