If you're looking for a way to stay fit, healthy, and flexible, Surya Namaskar (Sun Salutation) is an excellent choice. This yoga sequence consists of 12 poses that are performed in a specific order, and it's a complete workout for your body and mind. In this article, we'll take a look at Surya Namaskar steps by Shilpa Shetty, who is a famous Bollywood actress, fitness enthusiast, and yoga practitioner.
Who is Shilpa Shetty?
Shilpa Shetty is a well-known Indian actress, businesswoman, and reality TV personality. She's also a certified yoga instructor and has been practicing yoga for over 20 years. Shilpa is a firm believer in the benefits of yoga, and she's been promoting it through her books, videos, and social media channels.
What is Surya Namaskar?
Surya Namaskar is a traditional yoga practice that's been around for centuries. It's a sequence of 12 poses that are performed in a specific order, and it's designed to activate and balance the energy centers in your body. Surya Namaskar is also a great cardiovascular workout that strengthens your muscles, improves your flexibility, and enhances your overall well-being.
How to Do Surya Namaskar Steps by Shilpa Shetty
Here are the 12 steps of Surya Namaskar, as demonstrated by Shilpa Shetty:
Step 1: Pranamasana (Prayer Pose)
Stand at the front of your mat with your feet together, and bring your palms together in front of your chest in prayer position. Take a deep breath in and out.
Step 2: Hastauttanasana (Raised Arms Pose)
Inhale and raise your arms up and back, keeping your biceps close to your ears. Arch your back slightly and look up at your hands.
Step 3: Hasta Padasana (Hand to Foot Pose)
Exhale and bend forward from your waist, keeping your spine straight. Bring your hands down to the floor beside your feet, or as far as you can reach.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right leg back, keeping your right knee on the floor. Keep your left foot between your hands, and look up at the ceiling.
Step 5: Dandasana (Stick Pose)
Hold your breath and bring your left leg back to join your right leg. Keep your body in a straight line, like a plank.
Step 6: Ashtanga Namaskara (Salute with Eight Parts Pose)
Exhale and lower your knees, chest, and chin to the floor. Keep your hips up and your elbows close to your sides.
Step 7: Bhujangasana (Cobra Pose)
Inhale and slide forward, keeping your hands under your shoulders. Lift your chest up and look up at the ceiling.
Step 8: Parvatasana (Mountain Pose)
Exhale and lift your hips up and back, coming into an inverted V shape. Keep your heels on the floor and your head between your arms.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right foot between your hands, keeping your left knee on the floor. Look up at the ceiling.
Step 10: Hasta Padasana (Hand to Foot Pose)
Exhale and bring your left foot forward to meet your right foot. Keep your legs straight and try to touch your forehead to your knees.
Step 11: Hastauttanasana (Raised Arms Pose)
Inhale and come up to standing, raising your arms up and back. Arch your back slightly and look up at your hands.
Step 12: Pranamasana (Prayer Pose)
Exhale and bring your hands back to prayer position in front of your chest. Take a deep breath in and out.
Benefits of Surya Namaskar
Surya Namaskar has numerous benefits for your physical and mental health. Here are some of the most important ones:
- Strengthens your muscles and bones
- Improves your flexibility and balance
- Increases your lung capacity and blood circulation
- Boosts your metabolism and aids in weight loss
- Reduces stress, anxiety, and depression
- Calms your mind and improves your concentration
- Enhances your overall well-being and vitality
Conclusion
Surya Namaskar is a powerful yoga sequence that can transform your body and mind. By following Shilpa Shetty's steps and practicing Surya Namaskar regularly, you can experience the amazing benefits of this ancient practice. So, take a deep breath, roll out your mat, and salute the sun!
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