Need Good Presentation on Health benefits of yoga

1. Surya Namaskara, also known as Sun Salutation, is a series of yoga poses performed
in a sequence to salute the sun. It's a dynamic practice that combines rhythmic
breathing with movements to create a flowing meditation. Here are the poses
typically included in a traditional Surya Namaskara sequence:
1. Pranamasana (Prayer Pose):
 Stand at the front of your mat with feet together and palms pressed
together in front of the heart center.
 Take a few deep breaths here, centering yourself and setting your
intention for the practice.
2. Hasta Uttanasana (Raised Arms Pose):
 Inhale as you lift your arms overhead, reaching upward with your
fingertips.
 Arch slightly backward, lengthening through the sides of the body
while keeping the shoulders relaxed.
3. Uttanasana (Standing Forward Bend):
 Exhale as you hinge at the hips and fold forward from the waist,
bringing your hands to the floor beside your feet.
 Keep the spine long and straight, allowing the head to relax towards
the floor.
4. Ashwa Sanchalanasana (Low Lunge):
 Inhale and step the right foot back into a lunge position, lowering the
right knee to the floor.
 Keep the left knee aligned over the ankle and the chest lifted, opening
the heart forward.
5. Phalakasana (Plank Pose):
 As you exhale, step the left foot back to plank position, aligning the
shoulders over the wrists and forming a straight line from head to
heels.
 Engage the core muscles to support the spine and avoid sagging or
arching the back.
6. Ashtanga Namaskara (Eight-Limbed Pose):
 Lower your knees, chest, and chin to the floor, keeping the elbows
close to the body.
 Hips should remain lifted slightly, and the gaze is forward.
7. Bhujangasana (Cobra Pose):
 Inhale as you slide forward, lifting the chest and head off the mat, using
the strength of the back muscles.
 Keep the shoulders relaxed and away from the ears, with elbows
slightly bent.
8. Adho Mukha Svanasana (Downward-Facing Dog Pose):
 Exhale as you lift the hips up and back, coming into an inverted V
shape.

2.  Press the hands firmly into the mat, lengthen through the spine, and
straighten the legs as much as possible while keeping the heels
grounded.
9. Ashwa Sanchalanasana (Low Lunge):
 Inhale and step the right foot forward between the hands, returning to
the lunge position on the opposite side.
10. Uttanasana (Standing Forward Bend):
 Exhale as you step the left foot forward to meet the right, folding
forward into the standing forward bend once again.
11. Hasta Uttanasana (Raised Arms Pose):
 Inhale as you sweep the arms out to the sides and up overhead,
coming back into the raised arms pose.
12. Pranamasana (Prayer Pose):
 Exhale as you bring the palms together in front of the heart center,
returning to the prayer pose to complete one round of Surya
Namaskara.