Can we drink water before surya namaskar?
If you feel thirsty you can drink a glass of water half an hour before starting yoga class. Strictly limit your water intake half an hour prior to yoga practice yoga class. If you still feel thirsty take few sips of water at room temperature (not cold

Does surya namaskar improve posture?
All the asanas carried out in Surya Namaskar focus on different muscle groups and nerve centers called Chakras. This helps you tone almost all your body parts including arms, abs, thighs, and butt. It also gives you more flexibility and improves your body posture

Can I do surya namaskar in periods?
Surya namaskar (Sun Salutation) can be practiced if there is no heavy bleeding, pain or cramps. But it should not be performed in a fast manner. Chandra namaskar (Moon Salutation) is another alternative which is more soothing, harmonizing and calming at this time and helps to cultivate the feminine aspects.

What are the advantages of doing surya namaskar?
Surya Namaskar, also known as ‘The Ultimate Asana’, strengthens your back as well as your muscles and brings down blood sugar levels. It also improves metabolism and blood circulation (hence, a glowing skin) and ensures regular menstrual cycle for women.

How many surya namaskar should be done in a day?
It is a good idea to do at least 12 rounds of Surya Namaskars daily (one set consists of two rounds). However, as a beginner to this yoga practice, you could start with two to five rounds and then gradually go up to as many as you can comfortably do (even up to 108 if you can!) Ideally, the practice is done in sets.

Can I do 108 surya namaskar everyday?
A practioner of yoga should start with 15 reps of sun salutation and then keep the goal of 108 repetations. This kind of practice opens our body and mind awakening the fire element within us. I Prefer also sometimes once i achieve it to do once or twice a month. The feeling of it is like trekking in a high altitude mountain. You want to give up from the body but from the mind you want to stay moving on. Even if it takes days, Take baby steps and donot force but observe your move and breath. Motivating to achieve 108 suryanamaskar one day as a goal. Practice of suryanamaskar reduces belly fat if practiced everyday for 10 to 24 times

Which chakras get balanced while practicing suryanamaskar?

Chakra points : Mooladhara chakra, Svadhistana chakra,manipura chakra, anhatha chakra, vishudhi chakra, ajna chakra.

Which yoga is best for flat tummy?

Urdvamukhasvanasana- 5sec

Chaturanga- push up 5 sec


Urdva hastha anjaneyasana – bending back in anjaneyasana5 sec

Chakrasana- wheel or full bridge

Eka pada chakrasana- Wheel with 1 leg extended up- 5 sec

Steps to go to Suryanamaskar a with 9 Postures

  1. Stand tall in tadasana mountain pose. keep hands next to your right and left hips, palms facing out to the back body.
  2. .Inhale lift your hands to hastha uttana asana extend your arms reach up to sky join your palms gaze at your fingers.
  3. Exhale keep pelvis engaged extending your hands up to the sky inhale and exhale down to uttana asana grounding your hand towards left and right side of the feet. Press down with your palms to extend spine,shoulders,arms. Ground the arch of your feet and ground your heels to feel engagement in your hamstring.if you reach down send your head to the knee its optional or you can bend your knees if you cant reach down and touch down with finger tips
  4. .Exhale to Chaturanga dandasana by juping back in plank, keeping the palms below the shoulder line, Press with your all plams slightly hugging the shoulder in to the chest, heels pushed back and then press with your toes and send the elbows in lower yourself all the way down to mat like a push up.
  5. Inhale to cobra grounding your palms streching those arms and exhale look up extend your chest to the chin
  6. Exhale to down doeg adho mukha svanasana by sending the toes in from cobra and come to table top position , tuck your toes in pusdh with your mound and toes sending the knees off the mat streching it towards the hips,lower the hips pressing down from the center of heels. Open your shoulders externally to the spine as you inhale and exhale tuck the tail bone in facing towards the heels.
  7. Step foward or jump porward between the center of the palms and go to uttana asana.
  8. Inhale extend your arms reach up to celing join your palms gaze at your fingers.
  9. Exhale come back in tadasana.

I will share a picture how it looks like you can try it at home today and practice this everyday 10 to 24 cycles for best result for strengthening theArms and working on Hip flexors, Shoulders, Pelvis, Feet, glutes,hamstring,quads. Its total workout the body and mind .

  • Mountain pose- tadasana – inhale – gaze to the center towards nose
  • Hastha uttana asan extended prayer pose- exhale – gaze to finger tips
  • Ardha uttana asana or full uttana asana- forward fold- inhale – gaze towards the feet
  • Plank pose – staying paralel on the mat – inhail and retain the breath for a sec and exhale in chaturanga or keep normally breathing -gaze to the center towards nose
  • Chaturanga- fore arm balance – exhale in chaturanga gaze towards the nose
  • Cobra bujangasana or upward facing dog urdva mukha svanasana – inhale- inhale gaze up-
  • Adho mukha svanasana – downward facing dog – 5 breath – gaze to the navel
  • Uttana asana half or full forward fold – inhale – gaze to the center of the mat
  • Hastha uttana asan extended prayer pose- exhale look towards the finger tips
  • Mountain pose tadasana – exhale – gaze down-end of the series.