Ashtanga namaskara or eight limbed solutation and ashwa sanchalanasana or th e equestrian pose

1.  Ashtanga namaskara or eight limbed solutation:-

How to do?????

• Lower the body so that the body is parallel to the ground.
• Let the following parts touch the floor :- the two feets, the two knees, the two palms, the chest and the chin.
• The hips and the abdomen slightly raised up.
• While performing this pose the breath is held outside and the breathing is stopped for few seconds.
• Only this much you have to do in this asana.

It's benefits.....

• It strengthens the muscles of hands and legs.
• It strengthens the chest.

2.  Ashwa sanchalanasana or the equestrian pose:-

How to do?????

• Ashwa sanchalanasana is done immediately after the padahastasana pose in Surya namaskara. So padahastasana is the starting pose for Ashwa sanchalanasana .
• Form this position, take the left leg as far back as possible. In the process, bend the right knee without changing it's position. Inhale while stretching the left leg backwards.
• Keep the hands straight with fingers touching the floor. Arch the back and tilt the head slightly backward. Look straight a head.
• When done as part of the Surya namaskara (sun salutation pose) a mantra " om Adityaya namaha" be chanted while performing this asana. Ashwa sanchalanasana is done as the fourth pose and the ninth pose of Surya namaskara.

It's benefits......

• It gives a sense of balanced nervous system.
• It tones the abdominal organs.
• It gives flexibility to the legs.