1. Pranamasana
Posture :
Stand erect with feet together. Join the palms together in front of the chest
in a namaskar mudra. Concentrate on standing straight, steady and in a
meditative mood.
Benefit:
This posture helps to induce a state of introversion, relaxation and calmness.
It activates the anahata chakra or pranic centre – an energy centre
located in the heart region.
Breathing:
Slow and steady breathing.
2. Hasta Uttanasana
Posture:
Stretch both arms above the head, palms facing upward. Arch the back and
stretch the whole body.
Benefit:
This posture stretches the chest and the abdomen and lifts the prana (energy)
upwards to the upper parts of the body.
Breathing:
Start inhaling as you stretch both arms, and hold breath (kumbhaka) in the
stretched arm position.
3. Pada Hastana
Posture:
Bend the body forward and down, keeping the spine straight. Avoid collapsing
the chest or over-rounding the upper back. Keep the legs straight and
perpendicular to the ground. The knees may be allowed to bend a little, if
needed.
Benefit:
This posture massages the abdominal organs. The power of digestion increases
and female disorders such as menstrual irregularities are relieved. A
healthy flow of blood is sent to the spinal nerves as they are stretched and
toned. The hamstring muscles at the back of the thigh and calf muscles are also
stretched. Inversion increases blood flow to the brain. The prana is
channelized to the lower regions of the body propelled by exhalation.
Breathing:
Start exhaling (rechak) as you bend forward. Exhale fully as you reach the bent
position.
4. Ashwa Sanchalanasana
Posture:
Extend the left leg back and drop the right knee to the ground. The right knee
is bent up and kept between the palms and the right foot placed flat on the
ground. Lift the spine and expand the chest. Look straight and concentrate at
the centre of eyebrows.
Breathing:
Start inhaling (purak) and fill your lungs as you reach the position.
5. Parvatasana
Posture:
Bring the right leg back to join with the left leg. Simultaneously raise the buttocks
and lower the head between the arms so the body forms a triangle with the
floor. Try to place the heels flat on the ground. Focus your awareness at the
neck area.
Benefit: This posture strengthens the nerves and
muscles in the arms and legs, stretches the calf muscles and makes the spine
straight and taut. It relieves varicose veins and tones spinal nerves.
Breathing:
Start exhaling (rechak) and completely exhale as you reach the posture.
6. Sashtanga Namaskar
Posture:
Gently drop both knees to the ground and slowly slide the body down at an angle
as you bring the chest and chin to the ground. All eight limbs – toes, knees,
chest, hands and chin should touch the floor. The buttocks are kept up.
Benefit:
This posture develops the chest and strengthens the arms. It sends additional
blood to this area helping to rejuvenate the nerves.
Breathing:
Keep the breath out in the exhaled position (bahya kumbhak) as you reach the
posture and start inhaling (purak) as you move to the next posture.
7. Bhujangasana
Posture:
Lower the hips while pushing the chest forward and upward with the hands, until
the spine is fully arched and the head is facing up. The knees and lower
abdomen remain above the floor. Focus your awareness at the base of spine and
feel the tension from the forward pull.
Benefit:
This pose gives dynamic expansion to the organs of the chest and abdomen,
relieving many ailments such as asthma, constipation, indigestion, kidney and
liver problems. It is very helpful in relieving tension in the back muscles and
spinal nerves.
Breathing:
Start inhaling. Fill lungs and hold breath (purak and anthar kumbhak) as you
stay in this posture.
8. Parvatasana
Posture:
Move head backwards, keeping the palms flat touching the floor. Place both feet
flat on the ground. Raise the buttocks and lower the head between the arms.
This way you resume back to Posture 5.
Breathing:
Start exhaling as you reach the position.
9. Ashwa Sanchalanasana
posture :
Extend the right leg back and drop the left knee to the ground. The left knee
is bent up and kept between the palms with the sole of left foot flat on
ground. Look straight and concentrate at the centre of eyebrows. Remember in
Posture 4 the right leg was bent and the left leg was stretched backward.
Breathing:
Start inhaling as you take the position, hold breath (anthar kumbhak) for a few
seconds.
10.
Pada
Hastasana
posture :
Bring the stretched right foot forward. Join both legs and come back to Posture
3 i.e. bend forward bring the head between the knees.
Breathing:
Start exhaling as you take the position. Remain in Bahya Kumbhak for a few
seconds. You can also try this yoga asana for weight loss.
11.
Hasta
Uttanasana
posture :
Stretch arms backwards. Come back to Posture2.
Breathing:
Start inhaling as you reach position. Stay in anthar kumbhak (lungs filled) for
a few seconds.
12.
Pranamasana
posture :
Straighten the body and bring the hands in front of the chest. Resume Posture
1.
Breathing:
Start exhaling as you bring the arms forward. Keep breathing normal in this
position. Try hatha yoga to soothe your body mind and soul.
Notes:
Surya
Namaskar, like most asanas, is recommended to be performed on an empty stomach.
It is generally practiced in the morning before breakfast or in evening.
Practicing
up to 6 rounds is more beneficial. However, increase rounds gradually and
steadily and never go beyond your capacity.
Synchronizing
your breathing with the movements of the body is very important. The basic
breathing principle is to inhale during backward bending postures and exhale
during forward bending postures.
It is
recommended that Surya Namaskar be done slowly with complete awareness of
breathing. When the exercises are done a little quickly, the gain is more
physical whereas if they are done slowly with breath awareness, the gain is
more mental and spiritual. Perform Shavasana or Yoga Nidra after completing
Surya Namaskar.
Reference: http://www.thehealthsite.com/
