Surya Namaskar – Fat Burning Yoga Workout

• First stand on the edge of the mat, while keeping the feet together and balancing the weight equally on both of the feet.
• Expand the chest and try to relax the shoulders.
• While breathing in, lift both of your arms up from the sides.
• As you exhale, try to bring the palms together in front of your chest, just like in the prayer position.

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• While breathing in, slowly lift up your arms, keeping your biceps close to your ears.
• This pose, is the effort to stretch up the whole body up from the heels to the tips of the fingers.

How to deepen this stretch?

• You can push the pelvis a little bit forward. Ensure that you are reaching up to the fingers rather than trying to bend back.

• While breathing out, slowly bend forward from the waist, and try to keep the spine erect.
• As you exhale completely, bring your hands down on the floor beside your feet.

How to deepen this stretch?

• You can bend the knees, if it is necessary, just to bring your palms down onto the floor.
• Now slowly try to make a gentle effort to straighten your knees.
• It is also a very good idea to keep your hands fixed into this position and to not move them until you finish the sequence.

• While breathing in, try to push the right leg backwards, that is, as far back as possible.
• Then bring your right knee onto the floor and look up.

How to deepen this stretch?

• Be sure that your left foot is exactly between the palms.

• As you try to breathe in, take your left leg backwards and bring your whole body into a straight line.

How to deepen this stretch?

• Keep the arms perpendicular on the floor.

• First slowly try to bring the knees down towards the floor and exhale.
• Take your hips back slightly, and slide forward, to rest the chest and the chin on the floor.
• Try to raise the posterior a little bit.
• Your two hands, feet, knees, chest as well as chin, that is, eight part of the body touching the floor.

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• Try to slide forward, raising your chest up in a Cobra pose.
• You can keep the elbows bent in the pose, the shoulders must be away from the ears. While you look up.

How to deepen this stretch?

• While inhaling, try to make an effort just to push the chest forward; and as you exhale, try to make a gentle effort on pushing the navel down.
• You can tuck it under your toes under. Ensure that you are stretching, just as much as possible. Try not to force.

• While breathing out, first lift your hips and your tail bone up, with the chest down as an ‘inverted V’ (/\) pose.

How to deepen this stretch?

• If it is possible, then try and keep your heels onto the ground, by making a gentle effort on lifting the tailbone up, and going deeper in the stretch.

• While breathing in, try to push the right leg forward.
• Then bring your right knee onto the floor and look up.

How to deepen this stretch?

• First place your right foot exactly in between the two hands and your right calf perpendicular on the floor.
• This position, can also make a very gentle effort to push your hips down towards the floor, and deepen the stretch.

• While breathing out, slowly bring your left foot forward.
• Then keep your palms onto the floor.
• You can also bend your knees, if it is necessary.

How to deepen this stretch?

• Gently try to straighten your knees and if you are able to then touch the nose to your knees.
• Keep your breathing normal.

• Slowly breathe in, and roll up the spine, hands can go up and then bend back a little bit, pushing your hips slightly out.

How to deepen this yoga stretch?

• Be sure that the biceps are beside the ears.
• The basic idea is to stretch up more, than rather stretching back.

As you exhale, straighten your body, bringing the arms down.

Then relax into this pose, you can observe the sensations in the body.

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