Surya namaskar introduction and benefits, click here
In this article surya namaskar procedure and asanas are described in detail.
SURYA NAMASKAR ASANAS:
Surya namaskar contains 12 steps and 8 asanas ; The 8 asanas are listed below,
✦ Pranamasana
✦ Hasta uttanasana
✦ Pada hastasana
✦ Ashwa sanchalanasana
✦ Dandasana
✦ Ashtanga namaskara
✦ Bhujangasana
✦ Parvatasana
PROCEDURE:
✦ Stand straight both the feet together.
✦ Ensure that your arms are by the side of the body and your chin is parallel to the ground.
✦ Balance the body equally on both the feet.
1) Pranayama: (prayer pose)
While inhaling bring the palms in front of the chest and palms infront of the chest and join together in a namaskara mudra and now exhale.
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| PRANAMASANA |
2) Hasta uttanasana: (raised arm pose)
While breathing in slowly stretch your body from waist up raising both your hands up above your head. Bend your head and waist backwards. Keep your legs straight.
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| HASTA UTTANASANA |
3) Pada hastasana: (hand to feet pose)
Slowly breathe out and bend your body forward till both palm touch the floor on the either side of your feet. Remember that while bending down both your arms and head are together.
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| PADHA HASTASANA |
4) Ashwa sanchalanasans: (equestrian pose)
Taking a deep breathe take your right leg back and rest your knee on the floor.Ensure that your right leg is on your toes. Knee of your left leg is at an angle of 90 degree. Both your palms are on the floor.(on the either side of left leg).Your hips are down and chin is up.
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| ASHWA SANCHALANASANA |
5) Dandasana: (stick pose)
While breathing out take your left leg back in such a way that it's in line with your right leg.Ensure that your hands and shoulders are in straight line. In this position slowly breathe in.
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| DANDASANA |
6) Ashtanga namaskara: (salute with 8 parts)
Exhale slowly. Keep both your knees on the floor at the same time and also place your chest and forehead on the floor. Ensure that your hips are up and your elbows are close to your body.
ASTANGA NAMASKAR PARTS :
2 toes of your feet
2 knees
2 palms
chest
fore head
The above mentioned are the 8 parts to be touched in the ground. Remember body weight is distributed equally in all these 8 parts.
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| ASHTANGA NAMASKAR |
7) Bhujangasana: (cobra pose)
Breathing in take your pelvis down and slide your head and chest forward and lift the upper section of your body till the navel and make sure that the toes of your feet are pointing outwards.Legs should be straight.
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| BHUJANGASANA |
8) Parvatasana: (mountain pose)
Slowly breathing out take your toes inwards. Raise your hips up to the point , so that your body takes the shape of a mountain.Ensure that both your legs are straight, palms on the floor and head is in between your arms. Try to touch your heels to the floor.
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| PARVATASANA |
9) Ashwa sanchalanasana:
Bring your hips down and while breathing in bring your right leg forward. Keep the knee of your left leg on the floor and go back to ashwa sanchalanasana.
10) Pada hastasana:
Bring your left leg also forward and while breathing out come back to padahastasana.
11) Hasta uttanasana:
While breathing in slowly raise your body take both your hand up and come back to hasta uttanasana.Ensure that your arms and head come up at the same time.
12) Pranamasana:
While breathing slowly out stand straight again and come to pranamasana.
Now repeat the whole sequence with your left leg.
Limitations:
People with increased bp should take precautions while doing surya namaskar.
IT IS PROVEN TO BE A GOOD CARDIO WORKOUT AT CERTAIN SPEED.
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