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> Yoga Poses >
Sun Salutation (Surya Namaskar)
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Yoga
Practices - Positions, Postures, Asana
(The Best Practice to Perfect Health) |
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Sun
Salutation (Surya Namaskar)
It is
considered as the best exercise
for human body. Surya Namaskar
consists of important Yogasanas
and Pranayama. The Pranayama
and thus its advantages are
skillfully incorporated in Surya
Namaskar. The Mantras (Bija
Mantras), which are chanted
before practicing are also very
useful.
In all this Surya Namaskar is
an appreciated exercise among
people of all ages from kids
to old age people. Surya Namaskar
or Sun Salutation is the best
way to burn the calories and
reduce weight. It is often recommended
for obesity.
In
all one Namaskar includes
10 different positions, they
are -
Position
1 |
 Inhale
and maintain the
position as shown
in figure in standing
position with
hands joined together
near chest, feet
together and toes
touching each
other.
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Breathing |
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INHALE |
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Position
3 |
 Inhale
and take the
left leg back
with left toes
on the floor,
press the waist
downwards and
raise the neck,
stretch the
chest forward
and push shoulders
backwards. Keep
the right leg
and both the
hands in the
same position.
Keep the right
leg folded.
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Breathing |
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INHALE |
Do's
Don'ts
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Do
not bend
the neck
forward. |
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Do
not bend
the elbows. |
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Position
5 |
 Exhaling
bend both the
hands in elbows
and touch forehead
on the ground,
touch the knees
on the ground,
keep both the
elbows close
to chest. The
forehead, chest,
both the palms,
both the toes,
knees should
touch the ground
and rest of
the body not
touching the
floor. Since
only eight parts
rest on the
ground , it
is called '
Ashtanga' position.
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Breathing |
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EXHALE |
Do's
Don'ts
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Do
not touch
the thighs,
hips, waist
or abdomen
to the floor. |
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Do
not touch
the chin to
the floor. |
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Do
not let the
elbows fall
away from
the body. |
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Position
6 |
 Inhale
and straighten
the elbows,
stretch the
shoulders
upwards, press
the waist
downwards
but dont bend
the arms.
Keep the knees
and toes on
the floor.
Push the neck
backwards
and site upwards.
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Breathing |
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INHALE |
Do's
Don'ts
|
Do
not let
the legs
or heels
be apart. |
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Do
not bend
the elbows. |
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Do
not hunch
the shoulders
towards
the ears. |
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Position
7 |
 Hold
the breath,
bend the neck
downwards
and press
the chin in
the throat,
push the body
backwards
and touch
the heels
on the ground,
raise the
waist upwards,
do not move
the palms
on the floor.
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Breathing |
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HOLD |
Do's
Don'ts
|
Do
not bend
the legs
in the knees. |
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Do
not bend
the arms. |
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Position
8 |
Hold
the breath
as in position
7, bring the
right leg
in the front
and place
it in between
the hands
like in position
3 but instead
of left leg
in the front
here take
right leg
and place
left leg in
the back with
left knee
and toes on
the ground.
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Breathing |
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HOLD |
Do's
Don'ts
|
Do
not bend
the neck
forward. |
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Do
not bend
the elbows. |
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Position
9 |
 Exhale
and bring
the left leg
forwards as
in the position
2 and place
it in between
both the arms.
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Breathing |
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EXHALE |
Do's
Don'ts
|
Do
not bend
the knees. |
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Do
not keep
the neck
tense.. |
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Position
10 |
Inhaling
start getting
up and attain
the position as
in position 1.
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Breathing |
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INHALE |
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Hold
the breath and
raise the knee
of left leg. Take
the right leg
backwards and
keep it close
to the left leg.
Straighten both
the legs and both
hands. Keep the
neck straight
and site fixed.
Keep both the
toes erect. Take
care that the
neck, spine, thighs
and the feet are
in a straight
line.
