How to do Surya Namaskar: Best Sun Salutation Poses

These exercises have a powerful impact on the overall functioning of liver, heart, stomach, chest and legs. The yoga Sun Salutations help to improve your blood circulation and makes sure that the stomach, nerve centers, and bowel function perfectly. Today, we show you how to do Surya Namaskar perfectly on your own.

Pranamasana (Prayer Pose)

This pose helps to keep you calm, relax and meditate. To do Surya Namaskar step by step, follow the following steps.

1. Stand on the edge of your mat
2. Place your feet against each other.
3. Balance your body weight equally on each of your feet.
4. Expand your chest muscles
5. Relax your shoulders.
6. Breathe Oxygen in and lift both your arms up on the sides.
7. Exhale out and bring your palms to the front of your chest in prayer position.

Hastauttan Asana (Raised arms pose)

This Sun Salutation sequence is highly beneficial to make your body more flexible.

1. While breathing in, lift both your arms up.
2. While doing so, keep your biceps close to your ears.
3. Try to stretch your whole body as much as you can from your heels to your fingertips.

Hasta Padasana (Hand to foot pose)

One of the best Surya Namaskar weight loss poses, this exercise helps to exert a lot of stress on your lower back and abdominal muscles and help to tone them.

1. While breathing out, bend down in the forward direction from your waist.
2. Keep your spine erect while bending down.
3. Completely exhale the air and bring both your hand beside your feet, down to the floor.

Ashwa Sanchalanasana (Equestrian Pose)

This Surya Namaskar mantra is highly beneficial for those people who have a rigid body and want to have more flexibility.

1. Push your right leg back as far back as possible while breathing in air.
2. Bring your right knee down to the floor.
3. Look up towards the sky with your hands beside your hips.

Dandasana (Stick Pose)

It is one of the most highly effective Surya Namaskar poses help you in weight loss. To perform this asana, do the following:

1. Take both your legs as far back as you can while breathing in.
2. Bring your whole body in a line
3. Keep your hands perpendicular to your body on the ground.

Ashtanga Namaskar (Salute with eight points or parts)

Among the most demanding poses of Surya Namaskar is the Ashtanga Namaskar pose which requires your full concentration to do rightly.

1. Exhale the air out of your body while gently bringing the knees down to the floor.
2. Next, slightly push your hips back slightly and slide forward.
3. Make sure your rest you chin and chest completely on the floor
4. Now, you need to raise your posterior by a little bit.
5. Make sure all the eight body parts – two hands, two knees, two feet, chin and chest, completely touch the floor.

Bhujangasana (Cobra Pose)

1. In a sliding forward posture, raise your chest a little to form the posture of a cobra.
2. You can bend your elbows in this pose if you want but for it to be more effective, make sure they are straightened.
3. Keep the shoulders away from the ears
4. Look up toward the sky.
5. Stretch your body as much as you can

Parvastasana (Mountain Pose)

One of the best Surya Namaskar for weight loss poses is the Parvastasana. You can do this pose by following these steps.

1. While breathing out, lift the lower waist and hip region of your body.
2. Keep your tailbone up.
3. Point your chest downwards to form an ‘Inverted V’ Posture.

AshwaSanchalanasana (Equestrian Pose)

You can do this sun salutation pose by following these steps.

1. Breathe in and bring your right foot forward between your two hands.
2. Place your left knee down on the floor.
3. Press your hips down to the ground.
4. Look upwards to the sky.

Hasta Padasana (Hand to foot pose)

Follow these Surya Namaskar steps to do this asana properly.

1. Bring your left foot in the forward direction while exhaling out air.
2. Keep your palms firmly planted on the floor.
3. If you feel more pressure, you can bend your knees else keep them as straightened as possible.
4. Try to touch your nose to the knees.

Hastauttanasana (Raised arms pose)

1. Roll your spinal cord up while breathing in oxygen.
2. Take your hands upwards.
3. Bend backward at a very small angle.
4. Push your hips in the forward direction.
5. Make sure that the biceps are right beside your ears.
6. You need to stretch up rather than stretch backward in this asana.

Tadasana

One of the most effective Surya Namaskar postures to relax your whole body is the Tadasana.

1. Exhale out air and straighten your body up.
2. Bring your arms down by your body.
3. Relax while maintaining this position and feel the sensations creeping up in your body.

The Last Words

To perform these asanas properly, you can also look out for Surya Namaskar photos and Surya Namaskar Video to improve. These asanas are very important as they help to bring a state of calmness to your mind and body.

Yoga Asanas to Increase Sperm Count: Enhance Sperm Motility Naturally

One question that is frequently asked is how to increase sperm motility? To increase the sperm count in your body some new sex pills for men can be used with natural treatments like yoga. Here are the best yoga exercises to increase sperm count.

Bhastrika Pranayama

The very first yoga asana to combat low sperm motility is the Bhastrika Pranayama. Sit in the posture of padmasana, hands on your knees, and eyes closed. Exhale through both of your nostrils with full force and inhale the air inside to make sure that your lungs expand to full capacity. Form a rhythmic pattern to this asana by slowly increasing your speed every time. Perform it for 30-40 times at a stretch. Though it may not show results early, have several other benefits in long run apart from enhancing the sperm count.

Sethubandh Asana

One of the best yoga exercises for male infertility is the Sethubandh asana. In this exercise, you will need to lie flat on your backside with your hands close to your hips. Gradually pull your feet back to bend your legs at knees and lifting the middle portion of the body from the ground while breathing in the air. Keep your head, neck, and shoulders firmly on the ground. Hold the posture for as long as you can and slowly return to the starting position.

Dhanur Asana

If someone asks you the question about how to improve sperm motility, then you can show them this great yoga exercise to increase sperm thickness. It is known as the Dhanur asana. To perform this exercise, lie flat on your stomach on the ground. Slowly raise your legs and hold them by the ankles. Now, raise the lower part of the body and your chest simultaneously from the floor while breathing in as much air as you can so that the stomach is the only part of your body which touches the ground.

Ashwani Mudra

The Ashwani Mudra is one of the most common fertility yoga poses. This exercise is very ideal for men who are looking to increase the sperm production in their bodies. For this exercise, you will have to sit in the sukhasana position with your back straight and eyes closed. Slowly, pull the lower abdominal muscles of your body and your anus up and hold the posture for about a second before relaxing. Repeat this asana hundred times a day while keeping a firm focus on muscular contraction and relaxation.

Agnisar kriya

One of the most common questions on the mind of most men out there is how to increase sperm count fast? While things take the time to happen, few yoga asanas help your body in a better way than others for male infertility. The Agnisar Kriya asana is one of them. In this exercise, keep your feet planted firmly on the ground at shoulder width distance. Slowly, bend forward and hold your knees with your hands while keeping your tummy loose. Completely exhale all the air out of your body. Pull your stomach inwards and holding the breath out for as long as possible.

Hal Asana

This is probably the most difficult asana on this list and the most effective yoga for fertility asana. For Hal Asana, lie straight on your backside on the ground. Stretch your body as much as you can while keeping your hands by your side. Breathe air inside your body and raise your legs till they are perpendicular to your waist. Keep your head firmly on the ground and raise your waist using hands so that your legs stretch beyond your head and touch the ground behind the head.

Fabulous Yoga Asanas to reduce the Belly Fat

Taking regular Yoga sessions early morning is one of the easiest ways to remove those excess kilos. Here are the top 12 Yoga Asanas which are powerful enough to help you fight that stubborn belly fat:

Downward facing Dog Pose

Probably, the best Yoga Asana to shed those extra kilos is the downward facing dog pose. To do the pose correctly, lie down on a Yoga mat kept on the floor. Slowing and steadily lift the middle portion of your body to come to rest on all four of your hands and toes. Also, try to bring your hands and legs close to each other when you are lifting your torso up to find yourself in a mountain-like pose. Try to hold the posture for a while before letting go. You will feel the compression in your stomach muscles. This Yoga Asana is helpful for relieving stress and pain, increase bone density and blood circulation to all parts of the body.

Hand Under Foot Pose

In order to correctly master the pose, exhale and slowly take a deep breath. Stand straight up and try to bend your upper body slowly downwards until you are able to put your hands underneath your toes. Try to keep your nose as close to your knees as you could and hold the pose for a few seconds. You will soon find yourself in pain as the pose exerts too much pressure on your stomach. This Yoga Asana is perfect for helping you in digestion. It also relieves stress and exhaustion beside also being good for getting beautiful stronger hairs.

Chair Pose

One of the toughest Yoga Asana to master is the Chair Pose. Stand up straight on the Yoga mat or the floor and try to bend both of your knees together. Keep your hands’ straights in the forward direction at your shoulder level. Try to keep still for a while in a pose resembling to the situation when you are sitting on a chair. This Yoga Asana is very powerful and helps you to tone the thigh and calf muscles of your body. Also, it helps to strengthen the heart, diaphragm, and other abdominal organs.

Seated Forward Bend Pose

Sit down on the Yoga Mat or the floor and spread your legs in the forward direction. With a deep breath in, try to bend forward to touch your toes with your fingers. Try to keep your head as close as to your knees for as long as you can hold the pose together. This Asana helps to reduce fat on the back portion of your body. For females, it helps to improve menstrual cycles while also helping digestion and constipation disorders.

Gas Releasing Pose

Lie down on your Yoga mat and try to fold one of your knees. Lock your arms around the knees and bring the knee closer to your chest. Tilt your head a little forward so that you can touch your knee with the nose. Relax and follow the same pose with the other leg. It is useful to remove excess fat and helps in eliminating excess gas from your stomach also.

Boat Pose

Lie down on your back on the Yoga Mat or the floor. Try to raise your legs and hands in the same direction. Try to sit on your back side with your hands and legs in parallel to each other while being lifted from the ground. Hold the pose for a couple of seconds before letting it go. You can feel your stomach tremble while holding the pose. This exercise is useful for people suffering from hernia and can really help to tone your body.

Warrior Pose I

Stand straight on the ground. Plant one off your legs forward and bend it at your knee. Stretch your hands above your head and join them together. Try to keep your head looking upwards. Hold the pose for a moment before doing the same with the other leg. This pose is useful to stretch your legs and arms alternatively and helps to promote blood circulation in your body.

Warrior Pose II

This pose is an extension of the previous pose. Try to stretch your lower body as you did in the previous pose. Instead of stretching hands upwards, this time, stretch your hands sideways in the opposite direction at shoulder level. Hold the structure for a while before trying with the other leg. You will find it helpful to increase your stretch-ability and flexibility with the pose beside energizing the body.

Bow Pose

Lie on the Yoga mat on your stomach. Arc your hands and legs backward and stretch your body so that you can hold your toes with your hands. Try to stretch yourself as much as you can. You would feel an incredible amount of stretch around your abdominal muscles. This Yoga Asana can help to cure kidney problems, toning legs and arms, improving flexibility besides helping to battle discomfort during menstrual periods.

Bridge Pose

Lie yourself down on the mat in a relax position. Keep your hands to your side such that your palm touches the mat. Slowly lift your lower body while keeping your whole feet on the ground. Keep holding the pose for a moment before releasing it. The Bridge Pose helps to stretch your torso, chest, neck and spine at the same time. It also helps to relax sore legs besides helping in digestion.

Cobra Pose

Lie down on your stomach on the Yoga mat and place your hands beside your shoulder. Push yourself up so that your body makes an arc. Try to keep your lower body still on the ground and stretch your upper body as back as you can. Also, lift your head to look upwards. The Cobra Pose is helpful to increase blood circulation in your body besides improving the flexibility of your back and spine. It also helps to tone your neck and shoulders.

Camel Pose

One of the most difficult Yoga Asanas is the Camel Pose but it is one of the useful also. Stand on your knees on the yoga mat and try to bend backward. Try to hold your heels with your hands and with the support of your hands stretch your torso and chest. Try to keep your neck muscles also stretched as much as you can and hold the pose for a moment. The Camel Pose is useful in the opening you’re your chest muscles, improving flexibility, stretching your lower body and reducing chunks of fat on your thigh region.