4 Surya Namaskar varieties to tone & utilize your muscles

4 Surya Namaskar varieties to tone & utilize your muscles

4 Surya Namaskar varieties to tone & utilize your muscles. Surya namaskar is a brilliant type of fast, entire body practice that can focus on various muscles on the double. This permits them to save time and convey greatest outcomes in a more limited timeframe.

Surya namaskar or the sun welcome is a bunch of different yogic asanas that give high-impact exercise and gives a few medical advantages to both your psyche and body.

Inorder to give you best of yoga we have brought you fabulous surya namaskar varieties by yoga educator Garima Bhandari that will assist you with bettering to tone and utilize your muscles.

4 Surya Namaskar varieties to tone & utilize your muscles

4 Surya Namaskar varieties to tone & utilize your muscles
4 Surya Namaskar varieties to tone & utilize your muscles

Variety 1
Start with samasthiti i.e stopping essential stance.


Carry your hands to the supplication present and breathe out.
With a breathe in take your hands up and somewhat twist towards the back.
Breathe out and twist down into a forward crease pose.
Step in reverse with your right leg while keeping your two hands grounded to the floor.


Drop your right knee to the ground and arch your foot in reverse. Sink your hips into the floor. As you look up, protract the spine. This posture is known as the Ashva Sanchalanāsana or Equestrian posture.
Bit by bit hold your left leg back and come into a board present.
Keep your elbows in at your sides and your tailbone lifted toward the roof as you bring down your chest and jaw to the earth.

4 Surya Namaskar varieties to tone & utilize your muscles
4 Surya Namaskar varieties to tone & utilize your muscles


As you keep on mellowing the region between the shoulder bones, push down immovably through the centers of your hands, keeping the shoulder heads raised.
You will be in a posture where the body has eight resources with the ground. Likewise called Ashtanga Asana or Eight-Limbed Pose.


Easily slide into the bhujangasana and afterward step by step get the parvatasana.
Put your right leg forward between the hands while dropping your left knee on the floor and toe pointing outward.
Stretch forward your chest, and heart and breathe in. 4 Surya Namaskar varieties to tone & utilize your muscles


Step your behind leg forward and come into the uttanasana pose. Breathe out.
Breathe in and bring your trunk and the hands up, slowly bowing towards the back.
Gradually return to the underlying position or samasthiti and unwind.
Three varieties of a Sun Salutation

Variety 2
Start with samasthiti i.e stopping central stance.
Breathe in, Bend your knees to bring down your hips in Utkatasana (Chair Pose), then, at that point, raise your arms to the sides with your eyes on your hands. 4 Surya Namaskar varieties to tone & utilize your muscles


In Uttanasana, breathe out, twist forward, discharge your arms to your sides, and put your hands on the floor (Standing Forward Bend).
Breathe in, lift your head, and fix your spine to enter Ardha Uttanasana (Half Forward Bend Pose).

Breathe out, then, at that point, hop into Chaturanga Dandasana with bowed elbows, safely squeezing your hands to the floor (Four-Limbed Staff Pose).
Breathe in, roll onto your toes, and lower your shoulders to Urdhva Mukha Svanasana (Upward Facing Dog Pose), knees and thighs raised. 4 Surya Namaskar varieties to tone & utilize your muscles

Again see the Chaturanga Dandasana present progressively doing the Urdhva Mukha Svanasana and Adho Mukha Svanasana. 4 Surya Namaskar varieties to tone & utilize your muscles


Take a full breath and step forward with your left foot, your right impact point turned inside (Warrior I Pose or Virabhadrasana I). Arms are up, left knee bowed at 90 degrees, right leg straight with back foot planted on the floor, and hips looking forward.


Breathe out into Chaturanga Dandasana and from that point again rehash the Urdhva Mukha Svanasana, Adho Mukha Svanasana, Ardha Uttanasana, Uttanasana A, and Utkatasana from the contrary side.
At long last re-visitation of the underlying position or samasthiti and unwind.

Variety 3
Start with samasthiti i.e stopping central stance.
Carry your hands to the supplication present and breathe out.
With a breathe in take your hands up and somewhat twist towards the back.


Breathe out and twist down into a forward crease act.
Step in reverse with your right leg while keeping your two hands grounded to the floor.
Drop your right knee to the ground and arch your foot in reverse. Sink your hips into the floor. As you look up, extend the spine and just open your right hand towards the sky.


Progressively come behind from your hips while keeping your left leg and the knees straight while toes pointed forward.
Delicately while keeping your two hands grounded on the floor, send your the two legs back and come to the Ashtanga Asana or Eight-Limbed Pose.


Easily slide into the bhujangasana and afterward continuously acquire the parvatasana.
Put your right leg forward between the hands while dropping your left knee on the floor and toe pointing outward lastly open your left hand towards the sky.


Behind from your hips while keeping your right leg and the knees straight while toes pointed forward.
Discharge the stance by leisurely venturing forward and doing a forward twist.
End the stream by getting back the samasthiti i.e stopping basic stance.

Variety 4
Start with samasthiti i.e stopping basic stance.
Carry your hands to the supplication present and breathe out.


With a breathe in take your hands up and somewhat twist towards the back.
Breathe out and twist down into a forward crease pose.
Step in reverse with your right leg while keeping your two hands grounded to the floor.
Try not to twist your knees this time.


Gradually structure a pigeon posture or Eka Pada Rajakapotasana.
Make sure to keep your hip focused towards the floor.
Cut down your trunk and twist down. Present your hands contacting your collapsed knee with your head.
Discharge the stance and come into a mermaid act by opening the quads of the right side.


Return to the champion stance.
Rehash the whole interaction towards the contrary side.
At long last delivery the stance by leisurely venturing forward and doing a forward twist.
End the stream by acquiring back the samasthiti i.e stopping central stance.

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