Power Surya Namaskara One

Power Surya Namaskara One

Step 1.  Utkata Asana 

Inhale 
raise the hands up and sit half bend your knees and look up 


Step 2.   Padhasthasana 

Exhale
Bend rom the lower back. Bring your hands besides your foot . Keep your knees tight

Step 3 Uthanaasana 

Inhale
Sit half bend your knees


Step 4 Aswasanchalana 

exhale

Come to Ashsanchalana position look back. Right leg back and looks towards the left feet

Step 5  Tula Asana 

Inhale
Inhale come to plank position

Step 6  Asthanga Namaskara 

Exhale hold your breathe one to Asthanga Namasakar. Chin, palms , Knees, Toes touching the floor.

Step 7 Bhujanga 

Inhale Bhujanga. Lift you body up . Knees above the ground

Step 8 Parvata 

Exhale come to Parvata Raise your right leg up

Step 9 Ashtanga Namaskara 

Inhale Exhale Ashtanga Namaskara hold your breath


Step 10 Bhujanga

Inhale bhujanga


Step 11 Parvata 

Exhale Parvata raise the left leg Up


Step 12 Inhale Exhale Ashtanga Namaskar 


Step 13 Inhale Bhujanga 

Step 14  Parvata 

Exhale Parvata


Step 15. Ashvasanchala. 

 Exhale. Raise your left leg back and look towards the right side

Step 16 Inhale Uthaansasa 

Step 17 Exhale Padhasthasana 


Step 18 

Inhale Uthkata Asana

Sthithi Pranamasana 



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