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Yoga Asanas 1 - Surya Namaskar

    Sofi
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    By Sofi
    Yoga Asanas 1 - Surya Namaskar

    Surya Namaskar

                  Sun Salutation or Surya Namaskar is one of the most popular and useful yoga practices. It’s a combination of twelve asanas, whichexercises the whole body in single stretch one by one. There are different mantras for each and every step in this sequence. Following are the complete poses and steps for practicing Surya Namaskar.

    Instructions 

    • Below 12 years of age Yoga postures should not be practiced for long duration and asanas are to be maintained for very short duration.
    • Every day you should practice Yoga for at least 30 to 45 minutes to get maximum results.
    • The best suited time to practice is early morning hours, but it can be practiced in the afternoon after following food restrictions.
    • Food restrictions - stomach should be empty while practicing, that is you should consume solid food 3.5 hours before practicing and liquid 1 hour before.
    • Place should be spacious, clean, airy, bright and away from disturbances.
    • Yoga should not be practiced on bare floor but keep mat or carpet below.
    • Clothes should be comfortable, loose, clean. Undergarments are necessary.
    • Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible.
    • Women should not practice Yoga during Pregnancy and menstruation.
    • One should have faith in Yoga and what he is doing.
    • Breathing should be in proper way as per the guide instructions.

    Surya Namaskar 

    Step 1:

          To the direction of the sun with both feet touching. Bring the hands together, palm to palm, in the heart.During this position you should exhale

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     Step 2:

             Inhale deeply and raise the arms up. Slowly bend backward, stretching arms above the head.

    Step 3 :image

               Exhale slowly bent forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

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    Step 4 :

          Now resting both hands firmly on the ground, inhale and take the right leg behind and stretch it out on the floor, lunge down. Bend the left knee and keep the foot in line with your hands. Stretch your neck up and gaze skywards.

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    Step 5

         While exhaling, bring the left together with the law. Keep arms straight, bring the hips and align the head with the arms, that an upward arc.

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    Step 6:

            Exhale and lower the body to the floor until the feet, knees, hands, chest and forehead are touching.

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    Step 7:

          Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the Bhujang-asana or Cobra pose).

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    Step 8 :

          While exhaling, bring the left together with the law. Keep arms straight, bring the hips and align the head with the arms, that an upward arc.

    image

     

    Step 9:

          Breathe and move the right leg away from the body in one big step backwards. Keep hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

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    Step 10:

            Exhale slowly bent forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

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    Step 11:

            Inhale and raise the arms up. Slowly bend backward, stretching arms above the head.

    image

     

    Step 12:

        To the direction of the sun with both feet touching. Bring the hands together, palm to palm, in hart.Stand facing the direction of the sun with both feet touching. Bring the hands together, palm to palm, at the heart.

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    Benefits Of Surya Namaskar

    • Surya Namaskar is a complete body exercise. It keeps all internal organs, stomach, intestines, pancreas, spleen, heart and lungs, healthy and strong. Also muscles of externalbody parts, chest, shoulders, hands, thighs, legs becomes healthy and strong.
    • It makes spine and waist flexible by removing disorders. It improves blood circulation in the body which removes skin diseases. These are the best twelve steps of surya namaskar yogapositions in sequence to burn caloriesweight loss and complete health, fitness.
    • Sun Salutation keeps the digestive system perfect. Mental and physical energy levels are balanced. It provides power to our soul and body, maintains mental peace, memory, power, strength. Reduces ageing of the body, hair fall and graying, keeps diseases away.
    • It’s also very useful for women to maintain beauty, keeping the body in shape by reducing extra fat and flat abdomen. Also, helps to cure menstrual irregularity and easy child birth.

    Precautions

    • In Sun Salutation, forward bending asanas are strictly prohibited for those who suffer from ‘waist pain’. Though back-bending asanas can be practiced if felt comfortable.

     

    Ratings

    5/5 (2 votes)
    5/5 (2 votes)