65. SURYA NAMASKARA (SUN SALUTATION):

65. surya namaskara (sun salutation):

It consists of 12 yoga postures.

Instructions:

1. Pranamasana (Salutation pose):

Breathing out, stand straight with your palms joined together in front of your chest.

Benefits: This helps relaxation. It activates the anahata chakra.

  

2. Hastauttanasana (Raised arm pose):  

Breathing in bring both arms above your head fingers upward.

Benefits: This stretches the whole body and lifts the prana(energy) to upper parts of body.

3. Padahastasana (Hand to foot pose):

Breathing out, swing the upper body forward and down keeping the spine straight and touch the floor with your hands.

Benefits: This pose helps strengthen the abdominal organs like liver, kidneys, etc. It increases blood to brain

    

4.Ashwa Sanchalanasana (Equestrian posture):

Breathing in, extend your right leg back and bend the left knee to touch your chest. Lift the spine and open your chest. Look up.

Benefits: Stretches spine and neck.

5. Parvatasana (Mountain Pose):

Breathing out, bring your left leg back to join your right leg raising your buttocks and lowering your head between arms. Your body will form a triangle with the floor. 

Benefits:This pose strengthens arms and legs, makes spine straight.

         

6. Ashtanga Namaskara (Salutation with 8 limbs) 

Breathing out, drop both knees to ground and slowly slide body down to bring your chest and chin to the ground. All 8 limbs (toes, knees, chest, hands, chin) touch the floor. Hold the breath.

Benefits: This posture develops the chest andnstrengthens arms. It sends additional blood to this area helping to rejuvenate the nerves.

    

 7. Bhujangasana (Cobra posture)

Breathing in, lower your hips and push your chest forward and upward with hands until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor.

Benefits: Helps relive back pain, asthma, and constipation and liver problems.

      

8. Parvatasana (Mountain posture)

Breathing out come to pose 5.      

9. Ashwa Sanchalanasana (Equestrian posture)

Breathing in, swing your left leg forward to come to pose 4.    

10.Padahastasana (Hand to foot posture)

Breathing out, bring the right foot forward to come to pose 3. 

  

11. Hastauttanasana (Raised arm posture)

Breathing in, raise your body up and bend backward to come to pose 2.    

12. Pranamasana (Salutation posture)

Straighten body and fold your palms in front of your chest to come to pose 1.

You have now completed one half of a round of Surya namaskara. To complete the other half, repeat the same movements except that the right leg is brought back in pose 4 and the left foot is brought forward in pose 9.

Benefits: Tones up the whole body curing many ailments. Promotes sleep, improves digestive system. Prevents skin disorders and prevents hair loss.

Caution: Pregnant women from 3^rd month onward should not do this asana. BP patients and people with neck problems should get permission from doctor.