The 12 Steps Of Surya Namaskar | Swami Ramdev | 2024

 Now I will teach you about Surya Namaskar. 

   First of all, 

Pranam Asana.   

         

        Both feet are close to each other. This is the position. Focus on the method. 

Urdhvaas Dasana. 

          

     Like this. Then open your hands. Open your hands. And close your hands. Breathe in. Now breathe out. Breathe out and touch your head with your knees.

 Breathe out and touch your head with your knees. 

Padahasana.

 Now sit on your right foot. This is called the 

Ashwasan Chalanasana. 

If you do it with the right foot, you will first do the 

Dakshanashyasan Chalanasana 

with the right foot. Then when you come back, you will do it with the left foot. The right foot is between the right leg and the hands. The back is bent. Look up and breathe. Do it slowly and comfortably. Then breathe out and bend your legs. 

Parvatahasana. 

Keep your feet on the ground. Don't bow your head.

 Then you let go of your breath, bend your knees, and sit on the mountain. Both your legs are on the ground. Look down at your belly. You're stretching the whole thing. Then, breathe in, and sit on the ground. Both your knees on the ground, and your chest out. And now stand up straight. Bend your back all the way down. Look up, and breathe in. Hold your breath. Then let go of your breath. Bend all the way down, and sit on the ground.

 Now, the left leg goes forward. The left leg is in the middle of the hands. The right leg is completely straight. And sit like this. Then, the right leg goes forward. Let the breath out. Touch the head with the knees. Then, the hands go up. Breathe in. Then, the hands will come forward. This is the method. Pranam Asana. After Pranam Asana, the hands go up again. Slowly.

 Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana. Pranam Asana.

 Breathe in. Breathe in. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Inhale. Exhale. Inhale. Breathe out. Breathe in. Breathe in. Breathe out. Breathe in. Inhale. Exhale. Breathe in. Breathe out. Inhale. Inhale. Exhale. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Inhale. Exhale. Inhale. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Inhale. Exhale. Inhale. Breathe out. Breathe in. Exhale. Inhale. Breathe out. Inhale. Exhale. Breathe in. Breathe out. Breathe in.

 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. It happens 5-10 times in a minute, according to your capacity. You can increase the speed according to your capacity.

 Capacity agreeing. You'll be able increment the speed like this. Like this. I said, Agreeing to your capability, You'll do this for 5-10 minutes persistently. Sun, Namaskar