Surya Namaskar for beginners | Sun Salutation Yoga Steps Video by Varsha Anthony, Yoga Siromani from The International Sivananda Yoga Vedanta Centre, Netala, Himalayas
What is Surya Namaskar?
Surya Namaskar is ancient form of YOGA. In English it is known as "Sun Salutation". Surya Namaskar / Sun Salutation forms an excellent link between warm-ups and intense yoga postures. This should be practiced before starting the other Asanas. It is made up of 12 different spinal positions giving vertebral movements to the spinal column. It brings great flexibility to the spine and limbs.
A few rounds of Surya Namaskar help increase body flexibility and also prepare the body to stretch more during the intense yoga posture sequence. For stiff people the Surya Namaskar is a great boon in helping to regain lost flexibility. The Sun Salutation helps to regulate the breathing and focus the mind.
Surya Namaskar is best done early morning on an empty stomach.
How to do Surya Namaskar / Sun Salutation?
Sun Salutation Yoga Steps / Surya Namaskar Steps :
Stand straight, Feet together. Stand on the top of the mat.
Position 1 – As you breathe in, lift both hands up from the sides as you exhale; bring the hands together at the chest in the prayer position.
Position 2 – Stretch the arms over the head. Arch back.
Position 3 – Exhale and bend forward. Put the hands on the floor next to the feet. Make sure that the fingers are in line with the toes. Bring the head in to the knees.
Position 4 – Inhale; stretch the right foot back as far as possible. Put the right knee on the floor. Stretch the head upwards.
Position 5 – Retain the breath, bring both legs back so that the entire body is in a straight line from head to heels (“Push-up” position)
Position 6 – Exhale; drop the knees to the floor. Lower the chest straight down so that it is on the ground between the hands. Bring the forehead to the floor.
Position 7 – Inhale; slide the body forward. Arch up and back. Legs and hips remain on the ground.
Position 8 – Exhale; raise the hips. Drop the head between the arms; stretch the heels towards floor. (“Inverted-V” position or Mountain position)
Position 9 – Inhale; bring the right foot forward between the hands (fingers and toes in line). Drop the left knee to the floor and stretch the head up.
Position 10 – Exhale; bring the left leg forward next to the right leg. Keep the hips up as high as possible and bring the forehead in towards the knees.
Position 11 – Inhale; stretch up. Bring the arms straight up over the head and arch back.
Position 12 – Exhale; drop the arms down next to sides and relax. (Same as starting position)
One round of Sun Salutation consists of 12 Yoga poses. One set consists of two rounds of Sun Salutation: first stretching from the right side of your body and then the left side.
Beginners can start Sun Salutation with 6 sets (6x2 = 12 rounds). Then slowly increased to 10, 15, 20… sets. Practice Sun Salutation facing the morning sun, bathing our whole body in the life giving rays of the sun, the giver of light, life, joy, and warmth to the whole world. But in today’s scenario it is not possible, so do the Sun Salutation if possible in the morning or whenever you get the time, but make sure you do the Sun Salutation empty stomach or after a gap of 3-4 hrs of your meal.
Surya Namaskar Benefits | Sun Salutation Benefits :
- The wide range of movements enhances the mobility of the whole spine and stretches and strengthens the muscles.
- The smooth alternation between forward bending and back bending massages the solar plexus, which promotes deep, abdominal breathing.
- The systematic breathing increases the capacity of lungs.
- The synchronized flow of muscles contraction and release, relaxes the nervous system, eliminating lot of stress.
- The Surya Namaskar - the sequence of movements provides a full front and back stretch of the body. Stretching everything from hands, arms, chest, abs, thighs every muscle of the body.
- It improves Stamina, energy level, alertness, flexibility, stretch-ability.
- Body Cells Rejuvenates.
- It aids to Weight Loss and tone-up the body.
- Those suffering from hernia and high blood pressure should avoid practicing this sequence.
- Those suffering from back problems should seek proper guidance while practicing this sequence.
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