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November 05, 2012

My Day 6 Yoga

      Sun Salutations, or Surya Namaskar, are traditionally performed in the morning to greet the new day. The sequence of 12 postures can be a complete practice in itself, or can prepare you for a longer asana routine.  Each time you flow through this sequence, synchronize your breath with the movements of your body. 

From improving your posture, strengthening muscles to whittling extra inches around the waist, the benefits of Suryanamaskar are many, provided you adapt it the right way. A set of 12 fixed, cyclic postures define Suryanamaskar which when performed repeatedly at an easy pace can bring a sense of well being, almost immediately. However, those with a heart condition, arthritis or slip-disk, need their doctor's consent before starting the routine.
      This surya namaskaras can be done number of times every day which gives a great result alone.
  Here is a step-by-step procedure of the 12 postures.   
Posture 1# Stand erect, ideally facing the morning sun. Fold your hands in prayer close to your chest (Tadasana) and chant 'Om Suryadevaya Namah' thrice.With your hands together raise your arms up in the air while you breathe in (Urdhva Hastasana).

Posture 2# Bend over backwards forming an arch from the hands to your feet. The flexibility of the spine is ensured in this posture. (Uttanasana A).Now Inhale.

Posture 3# Bring your hands down while you breathe out to touch the floor on either side of your feet. In this posture, it is imperative to keep your knees straight as you bend forward from the waist, and your head as close as possible to the knee. This posture helps melt the excess fat around the stomach by aiding digestion.(UttanasanaB).In this position Exhale.

Posture 4# While breathing in, put your hands flush with the floor and lower your hips and stretch your left leg back, allowing it to balance on your toes, and your right leg bent in a crouching stance. With your hands firmly on the ground and your arms straight as a die, raise your head upwards to face the sky. This one is for the flexibility of spine and leg muscles, and boosts immunity from diseases(Ardha Huttasana).In this position Inhale.

Posture 5# As you breathe out, let your hands stay firmly on the ground and push your right leg back parallel to the left. Make sure your feet firmly touch the ground and your hip raised high. With your arms and knees straight lower your head to face your navel.(Chaturanga Dandasana).In this position Exhale.

Posture 6# Hold your breath as you bring your hips down while keeping your hands and feet in the same position, and stretch your whole body near the floor. With your face downward, bring your chest and knees to lightly brush the floor, and hold your hips slightly high. At this juncture, 8 points of your body are touching the floor - your palms, forehead, chest, knees and toes.(Ashtanga Namaskara or Chaturanga Dandasana).
Retain your breathe.

Posture 7# This posture is a mere extension of Posture 6, in that you breathe in and straighten your arms and lift your chest upward in an arching stance, and your head thrown back facing the sky. Your arms, at this point, carry the weight of your body, with you knees and toes resting on the floor.In this position Inhale.

 (Bhujangasana or Upward Facing)

Posture 8# Bring your body back to Posture 5 by raising your hips and lowering your chest and head. Keep your arms and knees straight while you do so, and place your feet flush with the floor. Then lower you head to face your navel.(Adho Mukha Svanasana). In this position Exhale.

Posture 9# As you breathe in, return to a similar position as Posture 4, only this time you will be crouching on the left knee and stretching back your right leg. Place your hands firmly on the ground, and with the weight of your body on your arms move your chest forward and arch your head up to face the sky.(Ardha Huttasana).You have to Inhale

Posture 10# From here, flow back  while keeping your hands flush with the floor and bringing your right foot side by side with your left one. As you straighten your knee, raise your back to arch in a standing position with your head as close as possible to the knee and your hands on either side of your feet.(Urdhva Hastasana).In this you have to Exhale

Posture 11# Take a deep breathe and raise your arms up in the air as you straighten your back(Tadasana) and gradually bend over backwards. Your knees stay straight all the while.In this you have to Inhale.

Posture 12# Bring yourself to Posture 1 from here with your hands folded before your chest in prayer, and your spine erect, your knees straight and your eyes shut in meditation.

Now breathe normally.With Posture 12 you complete one full circle of Suryanamaskar. However, always follow up your Suryanamaskar regime with 'Savasana', better known as 'Corpse Pose'.   
  1. Keeps your backbone like a spring.
  2. Body becomes flexible.
  3. Keeps you active.
  4. Keeps all the aches and pains at bay.
  5. Weight loss. 


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