Sun Salutation Yoga
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Surya
namaskara is a series of twelve physical postures. These
alternating backward and forward bending postures flex and
stretch the spinal column through their maximum range giving a
profound stretch to the whole body.
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Often, after a hard days work,
we would just flop down on the couch * apparently * relaxing
our bodies - but it is NOT so. The stagnant energies remain
locked up and the organs remain de-oxygenated to a large
extent.
Surya Namaskar has a deep effect in detoxifying the organs
through copius oxygenation and has a deeper relaxing effect.
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To list some of the benefits of
Suryanamaskar:
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Tones up
the digestive system by the alternate stretching and
compression of abdominal organs. It activates digestion and
gets rid of constipation and dyspepsia.
- Strengthens abdominal
muscles.
- Thoroughly ventilates the
lungs, and oxygenates the blood.
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Acts as
detoxifying agent, by getting rid of enormous quantity of
carbon dioxide and other toxic gases.
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Tones up
the nervous system and improves memory.
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Promotes
sleep and calms anxiety.
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Normalizes
the activity of the endocrine glands - especially the
thyroid gland.
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Refreshes
the skin. Prevents Skin disorders.
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Improves
muscle flexibility.
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In women,
stimulates the breasts to help firmness normally. Restores
any lost elasticity, through stimulation of glands and the
strengthening of pectoral muscles.
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Suppresses
menstrual irregularity and assists in easy childbirth.
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Prevents
loss of hair and graying.
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Helps
reduce fat.
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Reduces
abnormal prominence of the Adam's apple.
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Eliminates
unpleasant smells from the body.
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Lends grace
and ease of movements to the body.
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Revives and
maintains the spirit of youthfulness.
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Broadens
chest and beautifies arms.
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Makes the
spine and waist flexible.
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Produces
health, strength, efficiency and longevity.
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Who
should NOT do Surya Namaskar?
- Pregnant women should not
practice this after third month of pregnancy.
- Patients of Hernia and
high blood pressure are warned against this practice.
- People suffering from back
conditions should seek proper advice before commencing
Surya Namaskar.
- Women should avoid Surya
Namaskar during menses.
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How to do?
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As mentioned
Surya Namaskar is a flowing series of 12 yoga postures. These
are described below.
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If, however,
you still have difficulty in understanding, you can always Download
the Video (for a token charge to compensate for costly
bandwidth) and make sure you are doing it correctly.
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Synchronizing
the breath with the movements of the body is very important. The
basic breathing principle is to inhale during backward bending
postures and exhale during forward bending postures.
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The Twelve
Postures
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1. Pranamasana (Salutation
posture)
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Stand erect
with feet together. Join the palms together in front of the
chest. Concentrate on standing straight, steady and in a
prayerful attitude. This posture helps to induce a state of
introversion, relaxation and calmness. It activates the anahata
chakra. Exhale fully.
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2. Hastauttanasana (Raised arm
posture)
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Inhaling
stretch both arms above the head, palms facing upward. Arch the
back and stretch the whole body. This posture stretches the
chest and the abdomen and lifts the Prana (energy) upward to the
upper parts of the body propelled by inhalation.
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3. Padahastasana (Hand to foot
posture)
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Exhaling bend
the body forward and down, keeping the spine straight. Avoid
collapsing the chest or "over-rounding" the upper
back. Keep the legs straight and perpendicular to the ground.
The knees may be allowed to bend a little if needed. This
posture massages the abdominal organs, especially the liver,
kidneys, pancreas, adrenals, uterus and ovaries. The power of
digestion increases and female disorders such as prolapse and
menstrual irregularities are relieved. A healthy flow of blood
is sent to the spinal nerves as they are stretched and toned.
The hamstring muscles at the back of the thigh and calf muscles
are stretched and toned. Inversion increases blood flow to the
brain. The Prana is channeled to the lower regions of the body
propelled by exhalation.
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4. Ashwa Sanchalanasana
(Equestrian posture)
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On your next
inhalation, extend the left leg back and drop the knee to the
ground. The right knee is bent and kept between the hands and
the right foot placed flat on the ground. Lift the spine and
open the chest. Concentrate at the eyebrow center.
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5. Parvatasana (Mountain
posture)
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On the
exhalation bring the right leg back to join with the left leg.
Simultaneously raise the buttocks and lower the head between the
arms, so that the body forms a triangle with the floor. Try to
place the heels flat on the ground. Focus awareness at the neck
area. This posture strengthens the nerves and muscles in the
arms and legs, stretches the calf muscles and Achilles' tendons
and makes the spine straight and taut. It relieves varicose
veins and tones spinal nerves. Maintaining the posture take a
deep inhalation.
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6. Ashtanga Namaskara
(Salutation with eight limbs)
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Exhaling gently
drop both knees to the ground and slowly slide the body down at
an angle as you bring the chest and chin to the ground. All
eight limbs - toes, knees, chest, hands and chin - touch the
floor. The buttocks are kept up. Hold the breath. This posture
develops the chest and strengthens arms. It sends additional
blood to this area helping to rejuvenate the nerves.
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7. Bhujangasana (Cobra posture)
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On the
inhalation, lower the hips while pushing the chest forward and
upward with the hands, until the spine is fully arched and the
head is facing up. The knees and lower abdomen remain above the
floor. Focus the awareness at the base of spine and feel the
tension from the forward pull. This pose gives dynamic expansion
to the organs of the chest and abdomen, relieving many ailments
such as asthma, constipation, indigestion, kidney and liver
problems. It is very helpful in relieving tension in the back
muscles and spinal nerves.
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8.
Parvatasana (Mountain posture)
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Exhale and get back to posture 5.
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9.
Ashwa Sanchalanasana (Equestrian posture)
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Inhale and
swing the right leg forward between the hands. The left leg
remains back. Resume posture 4.
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10.
Padahastasana (Hand to foot posture)
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Exhaling,
bring the left foot forward. Join both legs and resume posture
3.
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11.
Hastauttanasana (Raised arm posture)
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Inhale,
raise the trunk up and bend backward. Resume posture 2.
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12. Pranamasana (Salutation
posture)
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Straighten the
body and bring the hands in front of the chest. Resume posture
1.
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Note:
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The above
constitutes one half of a round of Surya namaskara. To complete
the other half the same movements are repeated except that the
right leg is brought back in posture 4 and the left foot is
brought forward in posture 9. So one full round consists of the
exercises done twice. Practice up to 6 rounds in the morning and
6 rounds in the evening.
When the
exercises are done a little quickly, the gain is more physical
while if they are done slowly with breath awareness the gain is
more mental and spiritual.
If for any
reason, the above directions seem confusing, it is best to see
the Surya Namaskar in visual flow. It will help you do the
practice correctly without the risk of doing harm to your body.
You can now
download the video of Surya Namaskar at a nominal charge of $2
to cover our bandwidth costs. To download the video, Click
here.
Incorporate the
Surya Namaskar into your daily routine and make a positive
difference to your life.
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