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  • Sun Salutation (Surya Namaskar) : Yogasanas Pranayama Mantras

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    Murugan Ananthan
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    The document describes the steps of a Surya Namaskar or sun salutation, a common yoga practice. It explains that a full Surya Namaskar involves 10 positions or asanas that incorporate breathing techniques like pranayama. Each position is described in detail, including proper form and alignment. The full sequence is a complete workout that can help reduce weight and is recommended for obesity.

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    Yoga Practices Surya

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    The document describes the steps of a Surya Namaskar or sun salutation, a common yoga practice. It explains that a full Surya Namaskar involves 10 positions or asanas that incorporate breathing techniques like pranayama. Each position is described in detail, including proper form and alignment. The full sequence is a complete workout that can help reduce weight and is recommended for obesity.

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    Attribution Non-Commercial (BY-NC)
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    Download as doc, pdf, or txt
    47 views3 pages

    Sun Salutation (Surya Namaskar) : Yogasanas Pranayama Mantras

    Uploaded by

    Murugan Ananthan
    The document describes the steps of a Surya Namaskar or sun salutation, a common yoga practice. It explains that a full Surya Namaskar involves 10 positions or asanas that incorporate breathing techniques like pranayama. Each position is described in detail, including proper form and alignment. The full sequence is a complete workout that can help reduce weight and is recommended for obesity.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
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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.

    Position 2 Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible without bending in knees. Breathing

    EXHALE Do's While exhaling bend forward in the waist Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle Legs straight Try to touch the forehead to the knees Relax the neck Don'ts Do not bend the knees Do not keep the neck tense

    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.

    Breathing

    INHALE Do's Take the left leg backwards and touch the knee to the floor, keeping the toes erect. The knee of the right leg will be bent. The knee of the left leg should touch the ground. Drop the waist/ hips towards the floor. Gaze is upwards, both arms are straight. Don'ts Do not bend the neck forward. Do not bend the elbows. Position 4 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. Breathing Do's Take the right leg back and place it beside the left leg, keeping the toes erect. HOLD Keep the body in one straight line - plank position. Keep the arms straight. Gaze forward. Don'ts Do not bend the arms. Do not look towards the floor. Do not drop the hips/waist towards the floor. Do not stick the buttocks into the air. Do not bend the knees.

    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. Breathing

    Do's EXHALE Bring the body towards the floor placing the 8 parts on the floor: Toes, knees, chest, palms, and forehead. Keep the hands close to the body, next to the shoulders. Keep the elbows pointed to the sky and close in to the body.

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