Since Surya Namaskar is basic one and has so many steps in it, I will start with Asanas that I try at home which I feel is really powerful and effective one.
Utkatasana is just like a “Chair Pose”. Try to stay in this position for about 30sec to 1 min.
Benefits :
Women suffering from menstrual cramping are provided a relief by doing this asana. Your lower muscles gets toned and entire muscle structure gets a proper shape due to the stress and pressure applied. Your butt which looks extra big due to the fat which is accumulated is also cleared, giving it proper shape.
It is very good for digestion and other problems you face with your immune system. The constant suffering from arthritis of the knees can be treated by regularly performing this pose. Your stiff body achieves flexibility in the ankles as well as toes. You can also reduce your flat fleet.
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