Suryanamaskar step by step / how to do suryanamaskar and its benefits


Surya Namaskara by   www.sparshyoga.com 
(Sun Salutation)

 12 step Method

Pranamasana (Sthiti)


Also known as prayer pose, Pranamasana is the start of your Surya Namaskar. Stand upright on your mat with your both feet closely aligned. Inhale deeply, expanding your chest and relaxing your shoulders. While you inhale, raise your arms from the sides. And as you exhale, join your palms together as if praying in front of deity. This is the Pratham Namaskar or first salutation towards the sun. www.sparshyoga.com 




 1. Hasta uttanasana
Keeping the palms joined in the previous prayer position, breathe in and lift your arms up and bend backwards slightly. Your biceps should lie close to your ears. This posture is to loosen up your body by stretching the entire body backwards, standing at your tip toes.



2. Hasta Padasana
Now breathe out, and bend forward from the waist. Go down and touch you’re the ground but keeping your spine erect. Do this as your exhale slowly and completely.


3. Ashwa Sanchalanasana
Now breathe in and stretch your body parallel to the ground. Keep your hands to the side and bring your right knee towards the right part of the chest and let your left leg stretch behind. Look up.




4. Chaturanga Dandasana
Now exhale and take the other leg also back. Resting only on palms and toes. Keep the body straight from head to toes inclined to the ground at about Thirty degree. Take care to keep the neck in line with the back.


5. Sasankasana.
While inhaling, bend the legs at the knees and rest them on the floor with buttocks resting on to the inside surface of the feet with heels touching the sides of hips without altering the position of the palms and the toes. Exhale as you rest the forehead on the floor then relax in normal breathing.




6. Ashtanga Namaskara
This is also known as giving salutations using eight parts or points. After staying in Dandasana, gently bring down your knees towards the floor and exhale. Now bring your chin to rest on the floor, keep your hops elevated in the air. Hence, your eight parts which are two hands, two knees, chin and chest will rest on the floor while your hip stays elevated in the air.


7. Bhujangasana
This is also known as Cobra pose. This is simply aligning your chest and torso 90 degrees to the ground, keeping your legs and mid-section flat on the ground. Make sure you use your hands to support your body and are not tempted to transfer your entire weight onto them.



8. Parvatasana
Again, return to the parvatasana from bhujangasana. Keep your palm and feet where they are, and slowly raise your mid-section. Breathe out as you enter parvatasana.




9. Sasankasana.
While inhaling, bend the legs at the knees and rest them on the floor with buttocks resting on to the inside surface of the feet with heels touching the sides of hips without altering the position of the palms and the toes. Exhale as you rest the forehead on the floor then relax in normal breathing.


10. Ashwa Sanchalanasana
Now from Parvatasana, return to the ashwa sanchalanasana. But this time, we do the opposite of what we did in the 4th step. Procedure- Bring your right foot forward, while resting the left foot behind, at its original position.

11. Hasta Padasana
Now slowly bring your left foot forward, next to the right foot as you exhale. Keeping the position of your hands intact, lift yourself up to slowly enter Hasta Padasana.


12. Hasta uttanasana
Now inhale, raise your hands upward, and bend backward to enter Ardha Chakra Asana.


Pranama asana (Sthiti)
Finally, exhale and stand in a relaxed manner in the namaskara mudra. Feel the positive vibrations in your body. This is how you complete one repetition of Surya Namaskar. Twelve repetitions of this holistic exercise are said to yield maximum benefit.

Benefits of Surya Namaskara:


  1. Surya Namaskara helps to make body flexible, tone the muscles and excellent cardiovascular workout also helps in weight loss
  2. Develops the lungs, gives you wind and prevents tuberculosis.
  3. Invigorates the heart and will cure and prevent blood pressure, palpitation.
  4. Prevents and corrects neurasthenia due to rhythmical breathing.
  5. Prevent and cure constipation.
  6. Eradicates sexual debility, and the special weakness of men and women.
  7. Remove kidney troubles. Strengthens the stomach, neck, back, and chest by the mere rolling of the stomach towards the spine, as in some of the positions of Surya Namaskar.
  8. Good for people suffering from depression and anxiety. 
  9. Increase height of the body.
  10. Improves quality sleep.www.sparshyoga.com


Comments

Post a Comment

Popular posts from this blog

Pranayama according to Hatha Yoga Pradipika.

Image
Pranayama   www.sparshyoga.com   M odern science has taken us towards a new era of development. Now nothing remains unrevealed, every day there is some new inventions, some new themes, some new concept of life, we are seeing. In this advance era of science and technology, we need to be more efficient, more creative, sharp intelligence, brilliancy, competitive etc. to step with the time. Men have developed their capacities like anything harnessing with their left-brain, but neglecting his right-side brain and its functions. We are becoming more and more mentally and emotionally weak. Every year there are about 50 lacks of people admitting for mental disorders in India. 80 percent of human diseases are psychosomatic. Yoga, an ancient science, not only treats it positively but also assists in achieving higher state of development/consciousness. Pranayama is one among various yoga techniques.  After a labour of centuries science has disclosed the subtler dimensions of ...
Read more

Yoga For Back and Neck pain

Image
Lower back pain can be caused by a variety of problems with any parts of the complex, interconnected network of spinal muscles, nerves, bones, discs or tendons in the lumbar spine. Typical sources of low back pain include: The large nerve roots in the low back that go to the legs may be irritated The smaller nerves that supply the low back may be irritated The large paired lower back muscles (erector spinae) may be strained The bones, ligaments or joints may be damaged An intervertebral disc may be degenerating An irritation or problem with any of these structures can cause lower back pain and/or pain that radiates or is referred to other parts of the body. Many lower back problems also cause back muscle spasms, which don't sound like much but can cause severe pain and disability. While lower back pain is extremely common, the symptoms and severity of lower back pain vary greatly. A simple lower back muscle strain might be excruciating enough to necessita...
Read more

#YogaForDepression

Image
#Yoga for Depression: Dr. Mason Turner, Chief of Psychiatry, Kaiser Permanente San Francisco, said yoga therapy combines meditation and adds in a physical component, both of which are important in combating depression. The meditative qualities bring the person into the present mindset and allows them to clear their minds. The physical aspect helps aid the body-mind connection, which is very important in depression. “Yoga is also something that can be very powerful in the treatment of depression,” Dr. Turner said. Even if yoga isn’t a person’s forte, he said, the meditative and physical qualities are important in helping a person overcome depression.  “There are many different ways to get there,” Dr. Turner said. “There isn't a one-size-fits-all approach.” How Yoga Helps: Anxiety Relief.  A 2010 Boston University study showed that 12 weeks of yoga could help to reduce anxiety and increase gamma-aminobutyric (GABA) levels in the brain (low levels of GAB...
Read more