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Sun salutation yoga is a standard sequence of poses which remains the same all over the world. It is also known as the surya namaskara. It improves the flexibility of the spinal column and tones the abdominal muscles. It also oxygenates your body and has a very relaxing effect on both the mind and the body. Practicing this early in the morning is a great way to start the day but it can also be practiced in the evening. It provides a mild strength work out and the benefits are numerous.

This form of yoga contains 12 postures which should be performed continuously with a smooth flow between the poses. It should be combined with inhaling and exhaling at the right points. One should inhale when they stretch back and exhale as one folds over. The entire sequence must be performed twice at least, one for each side of the body.

Sun salutation has a lot of benefits including strength and flexibility building. It starts off with the mountain pose where you take in a few deep breaths. You then inhale and arch your back with your arms overhead. This becomes the hands up pose. In the third pose, you try to touch your head to the knee while exhaling and try to put your hands next to your feet. Next, you inhale and put your right leg back to get to the lunge position. After this you exhale and put your foot back to get into the plank position. You hold this position a little longer and then inhale.

From this position, you lower yourself wile exhaling like in a pushup with only your hands and feet touching the floor. This position is called a stick. From the stick position, you inhale and stretch up while bending at your waist pushing the floor with your arms. This is commonly called as the upward dog. You then exhale and lift your waist, bend your head down keeping it near your elbow. This is called the downward dog. Then get back to the lunge, head to knee, hands up and mountain position.

Some styles like vinyasa use variations of sun salutation in their sequences. This yoga sequence detoxifies the body and reduces anxiety. The alternate compression and stretching of the abdominal muscles helps the digestive system and other organs to function better. It is said to promote sleep. If done slowly, the benefits are more mental and if it is done faster, it gives a more physical workout.

This is one of the best yoga to be practiced by people who have very little time to spare. It tones ones arms and legs and improves circulation. It also aids in getting rid of abdominal fat. Although it was traditionally practiced in the morning at sunrise, it is now practiced at all times. You can start with two rounds in the beginning and then increase the number as you progress. Most experts practice it 12 times per day.