International Yoga Day 2021: Step-by-step guide on how to do Surya Namaskar and it great health benefits

Stand on the end of your Yoga mat in Tadasana Namaskar pose and keep your feet together. Equally balance the weight on both your feet. Now relax your shoulders and breathe steadily.

Benefits - This pose helps to reduce stress and anxiety.

Now, inhale and stretch your arms out to the side and overhead into Tadasana Urdhva Hastasana pose. Here, the purpose is to stretch the whole body from the heels to the tips of the fingers.

Benefits - This pose improves digestion and reduces backache, fatigue, mild anxiety.

As you exhale, bend forward from waist while keeping your spine erect and toes together. As you breathe out completely, place your palms on the floor beside your feet.

Benefits - This asana helps with osteoporosis and insomnia. It also helps in relieving anxiety, stress and headaches.

While inhaling, push your right leg back, as far as you can. Now, touch the floor with your left knee and bend it at 90 degrees angle. Balance your body on your toes and distributing your weight evenly. Now, slowly raise your head to look up. 

Benefits - This asana improves lung capacity and strengthens the spine. It is also helpful for improving the digestive system including tones kidney and liver.

As you inhale, bring your left leg back with right leg. Straighten your back and bring the whole body in a straight line, forming a plank pose. Your wrists, elbows and shoulders should be perpendicular to the floor.

Benefits - This asana helps to tone the abdomen and help to build strength and endurance of arms, shoulders, and wrists. It also helps to balance blood sugar and fight diabetes.

In the plank pose, drop your knees to the floor and exhale. While slightly taking your hips back, slide forward and rest your chest and chin the floor. The two hands, two feet, two knees, chest and chin (eight parts of the body) should be touching the floor.

Benefits - This asana helps in releasing the tension around the neck and shoulders and improving the spine’s flexibility.

Lie on the floor on your stomach. Keep hands on the floor and lift your upper body and stretch while making a C. Look up at the ceiling.

Benefits - This asana is known for achieving a flat belly as it stretches the abdomen muscles.

Slowly lift up your posterior and tailbone while touching the floor with your palms to form an inverted ‘V’ shape.

Benefits - This asana helps to improve blood circulation, calm down the nerves and relieve stress. If a woman suffering from menopause, back pain, and headaches, they must perform this step to get relief.

Breathe in and bring your right foot forward between your hands. Bring you left leg back as far as possible. While pressing your hips down, look up.

Exhale and bend down while keeping your toes together and spine erect. As you breathe out completely, place your palms on the floor beside your feet.

While exhaling raise your body and roll your spine up. Raise your hands up over your head and bend a little backward.

Exhale and straighten your body. Now bring your arms down in prayer pose like in step one. You have now competed one set of Surya Namaskar.