Introduction :
Introduction :
Surya Namaskar or Surya Namaskar is a powerful series of Yuga Mudras that have been practiced for centuries. It is a full-body workout that stretches and strengthens every major muscle group as well as relaxing the mind and increasing flexibility. In this comprehensive guide, we will explore the steps of Surya Namaskar in detail, break down each pose, and offer advice for beginners and experts alike.
Surya Namaskar or Surya Namaskar is a powerful series of Yuga Mudras that have been practiced for centuries. It is a full-body workout that stretches and strengthens every major muscle group as well as relaxing the mind and increasing flexibility. In this comprehensive guide, we will explore the steps of Surya Namaskar in detail, break down each pose, and offer advice for beginners and experts alike.
Steps of Surya Namaskar :
Steps of Surya Namaskar :
Step 1: Pranamasana (Prayer Seat)
The Surya Namaskar sequence begins with Pranamasana also known as Prayer Seat. Stand in a prayer position with your hands on your chest and your legs crossed. Take a moment to focus, watch your breath, and focus on practicing.
Step 1: Pranamasana (Prayer Seat)
The Surya Namaskar sequence begins with Pranamasana also known as Prayer Seat. Stand in a prayer position with your hands on your chest and your legs crossed. Take a moment to focus, watch your breath, and focus on practicing.
Step 2: Hasta Uttanasana (Raised Arms Pose)
In one breath, extend your arms out to your sides and upwards and sweep upwards towards the ceiling. Lean gently on your back, open the front of your body, and keep your eyes up and spine long. This pose stretches the chest, shoulders and abdomen and improves posture.
Step 2: Hasta Uttanasana (Raised Arms Pose)
In one breath, extend your arms out to your sides and upwards and sweep upwards towards the ceiling. Lean gently on your back, open the front of your body, and keep your eyes up and spine long. This pose stretches the chest, shoulders and abdomen and improves posture.
Step 3: Uttanasan (Standing Forward Bend)
Keep your spine straight, hips forward, inhale, and forward from your hips. Bring your hands down next to your feet or, if you are flexible, your ankles or calves. Keep your neck relaxed and hang your head heavy. Uttanasana relaxes the mind and stretches the hips, calves and spine.
Step 3: Uttanasan (Standing Forward Bend)
Keep your spine straight, hips forward, inhale, and forward from your hips. Bring your hands down next to your feet or, if you are flexible, your ankles or calves. Keep your neck relaxed and hang your head heavy. Uttanasana relaxes the mind and stretches the hips, calves and spine.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and return the right leg to the lunge position, with the left knee stacked on the left ankle so that the right knee is lifted off the mat. When facing forward, place your elbows flat on the floor or place your fingertips next to your front leg. This pose benefits on the legs for strength and it opens the hips.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and return the right leg to the lunge position, with the left knee stacked on the left ankle so that the right knee is lifted off the mat. When facing forward, place your elbows flat on the floor or place your fingertips next to your front leg. This pose benefits on the legs for strength and it opens the hips.
Step 5: Dandasana (Plank Pose)
Exhale from the horse carriage, put your left foot behind you and come into a high plank position to meet your right. Tuck your elbows directly under your shoulders, engaging your core muscles so that your body is straight from head to toe. Hold this pose for a few breaths, building strength in your arms, shoulders, and core.
Step 5: Dandasana (Plank Pose)
Exhale from the horse carriage, put your left foot behind you and come into a high plank position to meet your right. Tuck your elbows directly under your shoulders, engaging your core muscles so that your body is straight from head to toe. Hold this pose for a few breaths, building strength in your arms, shoulders, and core.
Step 6: Bhujangasana (Cobra Pose)
As you lean forward, inhale, press your chest forward and up, and place your elbows. Roll your shoulders back and down, and look up at the ceiling. Keep your pelvis on the floor and engage your glutes to protect your lower back. Snake pose strengthens the spine, opens the chest, and improves posture.
Step 6: Bhujangasana (Cobra Pose)
As you lean forward, inhale, press your chest forward and up, and place your elbows. Roll your shoulders back and down, and look up at the ceiling. Keep your pelvis on the floor and engage your glutes to protect your lower back. Snake pose strengthens the spine, opens the chest, and improves posture.
Step 7: Downward-Facing Swanasana (Downward-Facing Dog Pose)
Inhale and lift your hips up and back, coming into an inverted V with your body. Press your hands firmly into the bed, fingers spread, and reach your heels all the way to the floor. Extend your spine and pull your belly towards your spine to activate your core. Downward-facing dog tones the body and stretch the shoulders, hamstrings, calves, and spine.
Step 7: Downward-Facing Swanasana (Downward-Facing Dog Pose)
Inhale and lift your hips up and back, coming into an inverted V with your body. Press your hands firmly into the bed, fingers spread, and reach your heels all the way to the floor. Extend your spine and pull your belly towards your spine to activate your core. Downward-facing dog tones the body and stretch the shoulders, hamstrings, calves, and spine.
Step 8: Downward Dog Pose .
Exhale and lift your hips up and back, coming into an inverted V with your body. Press your hands firmly into the mat, elbows spread, and heels down. Extend your spine and pull your belly towards your spine to activate your core. Downward facing dog tones the body and stretches the shoulders, hamstrings, calves and spine.
Step 8: Downward Dog Pose .
Exhale and lift your hips up and back, coming into an inverted V with your body. Press your hands firmly into the mat, elbows spread, and heels down. Extend your spine and pull your belly towards your spine to activate your core. Downward facing dog tones the body and stretches the shoulders, hamstrings, calves and spine.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right foot forward between your hands and return to the horse pose. Lift your left knee off the mat and keep your eyes forward. This pose benefits on the legs for strength and it opens the hips.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right foot forward between your hands and return to the horse pose. Lift your left knee off the mat and keep your eyes forward. This pose benefits on the legs for strength and it opens the hips.
Step 10: Uttanasan (Standing Forward Bend)
Inhale and move your left foot forward to meet your right, returning to the front fold. Keep your head hanging strong and your neck relaxed as you deeply stretch your hamstrings and spine.
Step 10: Uttanasan (Standing Forward Bend)
Inhale and move your left foot forward to meet your right, returning to the front fold. Keep your head hanging strong and your neck relaxed as you deeply stretch your hamstrings and spine.
Step 11: Hasta Uttamanasana (Raised Arm Pose)
As you extend your arms to your sides and up, in a slow backward bend towards the ceiling, exhale. Lift your eyes and lengthen your spine as you extend your chest and shoulders.
Step 11: Hasta Uttamanasana (Raised Arm Pose)
As you extend your arms to your sides and up, in a slow backward bend towards the ceiling, exhale. Lift your eyes and lengthen your spine as you extend your chest and shoulders.
Step 12: Pranamasana (Prayer Pose)
Bringing your hands back to the heart center in the prayer position, return to the starting position, and exhale. Take a moment to reflect on your practice and be thankful for the sunshine and the opportunity to move and breathe.
Step 12: Pranamasana (Prayer Pose)
Bringing your hands back to the heart center in the prayer position, return to the starting position, and exhale. Take a moment to reflect on your practice and be thankful for the sunshine and the opportunity to move and breathe.
Tips for using Surya Namaskar :
Tips for using Surya Namaskar :
Surya Namaskar: A Step-by-Step Guide to Sun Salutations
1. Start slowly and focus on your breathing. Create a flowing, meditative practice by synchronizing each movement with an inhalation or exhalation.
2. Listen to your body and adjust your position as needed. If you experience any discomfort or pain, take a break from the situation or cut it off completely.
3. Practice Surya Namaskar regularly to get the full benefits. Aim to hit at least 12 exercises per class to get a balanced workout for the entire body.
4. Stay hydrated and fuel your body with healthy foods to support your yoga practice and overall well-being.
5. Consider taking classes or working with a qualified yoga teacher to learn proper alignment and technique.
Surya Namaskar: A Step-by-Step Guide to Sun Salutations
1. Start slowly and focus on your breathing. Create a flowing, meditative practice by synchronizing each movement with an inhalation or exhalation.
2. Listen to your body and adjust your position as needed. If you experience any discomfort or pain, take a break from the situation or cut it off completely.
3. Practice Surya Namaskar regularly to get the full benefits. Aim to hit at least 12 exercises per class to get a balanced workout for the entire body.
4. Stay hydrated and fuel your body with healthy foods to support your yoga practice and overall well-being.
5. Consider taking classes or working with a qualified yoga teacher to learn proper alignment and technique.
Conclusion :
Conclusion :
Surya Namaskar is a series of dynamic and energizing yoga poses that offer many physical, mental and spiritual benefits. Practicing the Surya Namaskar steps mindfully and intentionally can improve flexibility, strength and balance while calming the mind and lifting the spirit. Whether you are a beginner or an experienced yogi, incorporating Surya Namaskar into your daily routine can help you develop a deeper connection between your body, your breath and the world around you. So roll up the mat, say hello to the sun, and embrace the transformative power of sun salutations.
Surya Namaskar is a series of dynamic and energizing yoga poses that offer many physical, mental and spiritual benefits. Practicing the Surya Namaskar steps mindfully and intentionally can improve flexibility, strength and balance while calming the mind and lifting the spirit. Whether you are a beginner or an experienced yogi, incorporating Surya Namaskar into your daily routine can help you develop a deeper connection between your body, your breath and the world around you. So roll up the mat, say hello to the sun, and embrace the transformative power of sun salutations.
FAQ
FAQ
- What happens if you salute the sun 12 times a day?
Ans: According to Femina India, one sun salutation burns around 13.9 calories. So doing 12 sun salutations a day can help you burn about 416 calories over time, which is a major step towards your weight loss goal. - How did you lose 10 kilos after doing Surya Namaskar?
Answer: You can start with 11 times of Surya Namaskar and then increase it to 15 to 20 times to lose 8 to 10 kg of weight in a month. - How many sun salutations are good each day?
Ans: 6–7 sets(one set for left and one set for right) Surya Namaskar should be done regularly. In winter you can reduce it to 3–4, even if it’s too hot. For example, sun salutations dehydrate the body. In winter, sun salutations can be increased to 7–10. - Can sun salutations reduce belly fat?
Ans: Surya Namaskar, performed regularly and rapidly, stretches the abdominal muscles to enable slimming around the abdomen and also effectively in reducing excess fat around the abdomen.
That is why these weight loss and belly fat yoga poses are effective. - What happens if I do 20 sun salutations a day?
Answer: Regular sun salutations can help you lose weight and maintain a healthy weight. This is because sun salutations are holistic exercises that burn calories, boost metabolism, and improve digestion. You can lose excess weight and maintain a balanced weight with regular practice. - What will happen if I salute the sun 30 times a day?
Ans: Are sun salutations better than other exercises? We can burn up to 400 calories by doing Surya Namaskar daily. It also increases the sexual function of the body. Women who have done this exercise daily have a glowing complexion as it also benefits from safe circulation. - When is the best time to say hello to the sun?
Ans: The sun rises.
Though Surya Namaskar may be carried out at any time of the day, the maximum suitable and beneficial time is dawn because that is whilst sunlight revitalizes your body and refreshes your mind If you used at some point of the day, it affords an instant enhancement on your body and if used at night time it allows you relax.
- Is 12 sun salutations enough?
Ans: Research shows that each sun salutation burns about 13.90 calories, and the optimal number of reps is 12. Be sure to start small and then increase to 12 sun salutations which will help you burn 416 calories.
- Is sun salutation a valid exercise?
Answer: So Surya Namaskar is considered as a complete exercise which affects almost every part. Many Surya Namaskar practitioners also believe that regular use of certain chakras will enhance and strengthen almost every part of the body.
- What are the side effects of Surya Namaskar?
Answer: Bad Back: During Surya Namaskar (Suryanamaskara), the spine expands and contracts, creating tightness in the spine and hips. So, even if you have been using this for years, you should definitely avoid this if you have a very bad or damaged surface.
- Can I apply sun salutations to my skin?
Ans: Sun salutations can burn calories per round. So, doing 108 sun salutations can help you lose weight. However, it’s miles important to get the conditions proper. So, start slow, make sure you get the pose right and then go for more reps, eventually going up to 108 if that’s your goal.
- Are sun salutations better than applesauce?
So, technically, 10 minutes of sun salutation means burning 139 calories, more than even a 10 minute swim would burn Also known as ‘The Ultimate Asana’, sun salutations strengthen your back as well as your muscles and lower blood sugar so levels above.
- Is it better to do Surya Namaskar quickly or slowly?
Ans: Slow movements. The act of gently saluting the sun is said to have a meditative effect if the breath and mind are in harmony. Gentle sun salutations are also beneficial in strengthening muscles and improving the functioning of the internal organs. It additionally helps manage diastolic blood stress.
- What should I eat after Surya Namaskar?
Ans: You can eat anything if you give enough contrast after practice depending on the temperature of the food. If the food you eat is cooler than room temperature, it is best to give at least 20 minutes after completing the Surya Namaskar practice.
- Can I do sun salutations at night?
Ans: We can do Surya Namaskar in the morning or evening. However, the best time to do surya namaskar (sun salutation) or any yoga exercise is usually before 8 or 9 in the morning or after 4 or 4.30 in the evening since practicing yoga in cold weather is the most effective body.
- Can we perform Surya Namaskar without bathing?
Ans: Pre-workout prerequisites:Taking a bath before doing Surya Namaskar increases the energy of the body.
- Can I do sun salutations at different times?
Ans: Normally, sun salutations are not recommended during menstruation, especially if there is excessive bleeding and severe pain. However, listen to your body and if you enjoy practicing, you should always do it slowly and gently. Avoid rapid movements or prolonged wear.
- How many times can a beginner do Surya Namaskar?
Ans: Always remember to slowly and quietly focus on your breathing. Surya Namaskar can be done easily daily with 4-5 sets. Increase gradually, over time.
- Can I drink water after the sun salutation?
Ans: – Avoid eating post Sun Namaskar. Wait at least 2-3 hours. Also, do not drink water immediately after exercising.
- What diseases can Surya Namaskar prevent?
Ans: Surya Namaskar is a great practice for managing mental and physical diseases like diabetes and reducing the risk of heart disease. Globally, non-communicable diseases (NCDs) such as diabetes, cardiovascular disease and cancer are increasingly recognized as major causes of morbidity and mortality.
- What is the difference between surya namaskar and food?
Ans: “Traditionally, Surya Namaskar is performed in the morning, where you face the sun and take a dip. However, it can be done in the afternoon or early morning. The only requirement is an empty stomach for an effective session. Give a minimum difference of 1.5–2 hours after meals”.
- How did sun salutations change my life?
Ans: The first few months I noticed my body coming alive. After a year of such intense practice in sun salutations and yoga, something became mysterious. My body started shaking so much that people sitting next to me started getting goose bumps. I started doing 108 sun salutations a day and here are videos of the process.
- How long does Surya Namaskar last?
Ans: Well Surya Namaskar is a well known yoga practice, it takes an average of 7 minutes, with 21 poses.Two other practices similar to sun salutation are sun power. This process is very physical, and has a hreat effect on the physical body.
- Is a sun salutation better than a walk?
Ans: No. 30 names of the sun burns more calories than walking for 30 minutes.1 name of the sun burns about 13.9 calories. So by that calculation, if you do 30 sun salutations, you burn 417 calories.Whereas on average, if you cover 3.5 kilometers in 30 minutes.
- How many sun salutations are good each day?
Ans: Start with 2 to 3 sets and gradually increase as your endurance improves. According to Femina India, one sun salutation burns around 13.9 calories. So doing 12 sun salutations a day can help you burn about 416 calories over time, which is a major step towards your weight loss goal.
- Can I drink water before surya greetings?
Ans: Do not consume or drink right away before and after performing Surya Namaskar. Proper warm-up need to be done earlier than appearing Surya Namaskar. It need to be in ideal sync with the breath. Please seek advice from your doctor if you have any scientific concerns.
- Can I have a flat stomach and Surya Namaskar?
Ans: Surya Namaskar, performed regularly and rapidly, stretches the abdominal muscles to enable slimming around the abdomen and is effective in reducing excess fat around the abdomen. That is why these weight loss and belly fat yoga poses are effective.
- When is the best time to do sun salutations?
Answer: Ideally, if done in the morning facing the rising sun, every movement of the body will be in harmony with breathing, breathing through a towel as the body stretches or expands and air enters.
- Should I bow to the sun on an empty stomach?
Ans: It’s best to train on an empty stomach in the morning. Practicing Surya Namaskar is said to rejuvenate your body, rejuvenate your mind and also give you an instant boost of energy, calming your mind and body.
- 1000 sq.ft.
Do sun salutations reduce waist size?
Ans: When used in conjunction with a healthy diet, it can help you lose weight around your belly. Yes, sun salutations help reduce belly fat, constipation and muscle weakness. When used in conjunction with a healthy diet, it can help you lose weight around your belly.
- Is it enough to simply say hi to the sun?
Ans: Surya Namaskar is a full body exercise that improves flexibility, strength and endurance. This yoga series includes posture and breathing exercises. It stretches your muscles, improves flexibility, and also increases your physical strength. Plus, it builds your stamina over time.
- What happens if you salute the sun 12 times a day?
Ans: According to Femina India, one sun salutation burns around 13.9 calories. So doing 12 sun salutations a day can help you burn about 416 calories over time, which is a major step towards your weight loss goal. - How did you lose 10 kilos after doing Surya Namaskar?
Answer: You can start with 11 times of Surya Namaskar and then increase it to 15 to 20 times to lose 8 to 10 kg of weight in a month. - How many sun salutations are good each day?
Ans: 6–7 sets(one set for left and one set for right) Surya Namaskar should be done regularly. In winter you can reduce it to 3–4, even if it’s too hot. For example, sun salutations dehydrate the body. In winter, sun salutations can be increased to 7–10. - Can sun salutations reduce belly fat?
Ans: Surya Namaskar, performed regularly and rapidly, stretches the abdominal muscles to enable slimming around the abdomen and also effectively in reducing excess fat around the abdomen.
That is why these weight loss and belly fat yoga poses are effective. - What happens if I do 20 sun salutations a day?
Answer: Regular sun salutations can help you lose weight and maintain a healthy weight. This is because sun salutations are holistic exercises that burn calories, boost metabolism, and improve digestion. You can lose excess weight and maintain a balanced weight with regular practice. - What will happen if I salute the sun 30 times a day?
Ans: Are sun salutations better than other exercises? We can burn up to 400 calories by doing Surya Namaskar daily. It also increases the sexual function of the body. Women who have done this exercise daily have a glowing complexion as it also benefits from safe circulation. - When is the best time to say hello to the sun?
Ans: The sun rises.
Though Surya Namaskar may be carried out at any time of the day, the maximum suitable and beneficial time is dawn because that is whilst sunlight revitalizes your body and refreshes your mind If you used at some point of the day, it affords an instant enhancement on your body and if used at night time it allows you relax.
- Is 12 sun salutations enough?
Ans: Research shows that each sun salutation burns about 13.90 calories, and the optimal number of reps is 12. Be sure to start small and then increase to 12 sun salutations which will help you burn 416 calories.
- Is sun salutation a valid exercise?
Answer: So Surya Namaskar is considered as a complete exercise which affects almost every part. Many Surya Namaskar practitioners also believe that regular use of certain chakras will enhance and strengthen almost every part of the body.
- What are the side effects of Surya Namaskar?
Answer: Bad Back: During Surya Namaskar (Suryanamaskara), the spine expands and contracts, creating tightness in the spine and hips. So, even if you have been using this for years, you should definitely avoid this if you have a very bad or damaged surface.
- Can I apply sun salutations to my skin?
Ans: Sun salutations can burn calories per round. So, doing 108 sun salutations can help you lose weight. However, it’s miles important to get the conditions proper. So, start slow, make sure you get the pose right and then go for more reps, eventually going up to 108 if that’s your goal.
- Are sun salutations better than applesauce?
So, technically, 10 minutes of sun salutation means burning 139 calories, more than even a 10 minute swim would burn Also known as ‘The Ultimate Asana’, sun salutations strengthen your back as well as your muscles and lower blood sugar so levels above.
- Is it better to do Surya Namaskar quickly or slowly?
Ans: Slow movements. The act of gently saluting the sun is said to have a meditative effect if the breath and mind are in harmony. Gentle sun salutations are also beneficial in strengthening muscles and improving the functioning of the internal organs. It additionally helps manage diastolic blood stress.
- What should I eat after Surya Namaskar?
Ans: You can eat anything if you give enough contrast after practice depending on the temperature of the food. If the food you eat is cooler than room temperature, it is best to give at least 20 minutes after completing the Surya Namaskar practice.
- Can I do sun salutations at night?
Ans: We can do Surya Namaskar in the morning or evening. However, the best time to do surya namaskar (sun salutation) or any yoga exercise is usually before 8 or 9 in the morning or after 4 or 4.30 in the evening since practicing yoga in cold weather is the most effective body.
- Can we perform Surya Namaskar without bathing?
Ans: Pre-workout prerequisites:Taking a bath before doing Surya Namaskar increases the energy of the body.
- Can I do sun salutations at different times?
Ans: Normally, sun salutations are not recommended during menstruation, especially if there is excessive bleeding and severe pain. However, listen to your body and if you enjoy practicing, you should always do it slowly and gently. Avoid rapid movements or prolonged wear.
- How many times can a beginner do Surya Namaskar?
Ans: Always remember to slowly and quietly focus on your breathing. Surya Namaskar can be done easily daily with 4-5 sets. Increase gradually, over time.
- Can I drink water after the sun salutation?
Ans: – Avoid eating post Sun Namaskar. Wait at least 2-3 hours. Also, do not drink water immediately after exercising.
- What diseases can Surya Namaskar prevent?
Ans: Surya Namaskar is a great practice for managing mental and physical diseases like diabetes and reducing the risk of heart disease. Globally, non-communicable diseases (NCDs) such as diabetes, cardiovascular disease and cancer are increasingly recognized as major causes of morbidity and mortality.
- What is the difference between surya namaskar and food?
Ans: “Traditionally, Surya Namaskar is performed in the morning, where you face the sun and take a dip. However, it can be done in the afternoon or early morning. The only requirement is an empty stomach for an effective session. Give a minimum difference of 1.5–2 hours after meals”.
- How did sun salutations change my life?
Ans: The first few months I noticed my body coming alive. After a year of such intense practice in sun salutations and yoga, something became mysterious. My body started shaking so much that people sitting next to me started getting goose bumps. I started doing 108 sun salutations a day and here are videos of the process.
- How long does Surya Namaskar last?
Ans: Well Surya Namaskar is a well known yoga practice, it takes an average of 7 minutes, with 21 poses.Two other practices similar to sun salutation are sun power. This process is very physical, and has a hreat effect on the physical body.
- Is a sun salutation better than a walk?
Ans: No. 30 names of the sun burns more calories than walking for 30 minutes.1 name of the sun burns about 13.9 calories. So by that calculation, if you do 30 sun salutations, you burn 417 calories.Whereas on average, if you cover 3.5 kilometers in 30 minutes.
- How many sun salutations are good each day?
Ans: Start with 2 to 3 sets and gradually increase as your endurance improves. According to Femina India, one sun salutation burns around 13.9 calories. So doing 12 sun salutations a day can help you burn about 416 calories over time, which is a major step towards your weight loss goal.
- Can I drink water before surya greetings?
Ans: Do not consume or drink right away before and after performing Surya Namaskar. Proper warm-up need to be done earlier than appearing Surya Namaskar. It need to be in ideal sync with the breath. Please seek advice from your doctor if you have any scientific concerns.
- Can I have a flat stomach and Surya Namaskar?
Ans: Surya Namaskar, performed regularly and rapidly, stretches the abdominal muscles to enable slimming around the abdomen and is effective in reducing excess fat around the abdomen. That is why these weight loss and belly fat yoga poses are effective.
- When is the best time to do sun salutations?
Answer: Ideally, if done in the morning facing the rising sun, every movement of the body will be in harmony with breathing, breathing through a towel as the body stretches or expands and air enters.
- Should I bow to the sun on an empty stomach?
Ans: It’s best to train on an empty stomach in the morning. Practicing Surya Namaskar is said to rejuvenate your body, rejuvenate your mind and also give you an instant boost of energy, calming your mind and body.
- 1000 sq.ft.
Do sun salutations reduce waist size?
Ans: When used in conjunction with a healthy diet, it can help you lose weight around your belly. Yes, sun salutations help reduce belly fat, constipation and muscle weakness. When used in conjunction with a healthy diet, it can help you lose weight around your belly.
- Is it enough to simply say hi to the sun?
Ans: Surya Namaskar is a full body exercise that improves flexibility, strength and endurance. This yoga series includes posture and breathing exercises. It stretches your muscles, improves flexibility, and also increases your physical strength. Plus, it builds your stamina over time.