□️ Bring awareness to both your feet and hips. □️ Begin by your arms by your side and open your shoulders. Rest all the Postures will be the same.Yoga Moves MS founder Mindy Eisenberg teaches a seated variation of the Sun Salute sequence. Repeat the cycle reversing the legs in Steps 4 and 9 (Ashwa Sanchalanasana), to stretch the other side. Bring the hands up over the head, and reaching back, bending slightly. (Same as step 2)īring the palms together in front of the chest center. (Same as step 1) Keeping the arms shoulder width apart, raise the torso with spine as straight as possible. Bring the crown of the head towards the floor. Lift the torso and tilt the head back, arching the back and looking up to the sky (Same as step 4)īring the right foot next to to the left, and straighten the knees. (Same as step 5)īring the left foot forwards between the hands, and push the pelvis forwards. As you exhale lifting the hips towards the sky and pressing the hands into the ground. Keeping the hands and feet in the same position lift the hips up, bringing the heels to the ground, lengthening through the spine, bringing the shoulders towards the ankles. Unless you are very flexible dont try to straighten your arms Keep the buttocks and thighs engaged (squeezed) to prevent problems in the lower back. The hips and thigh should be on the floor. Opening the shoulders (pulling them away from the ears) and tilting the head back to look at the sky. Keeping the hands and feet in place, slide the chest forward and raise the chest up. Lower the knees first then the chest and chin On the next Exhale – ASHTANGA NAMASKARAĬoming onto your toes, simultaneously lower the knees, chin, and chest to the floor. Keep the knees slightly bent if the posture is too intense.Ħ. (This posture is similar to Downward facing dog, except the feet are together) Lengthening through the spine, bringing the shoulders towards the ankles. Arch the back and gaze up to the skyīring the palms onto the floor and stepping the left foot back beside the right, while lifting the hips up into the air. At the same time bending the left knee leaving the foot flat on the floor. Stretch the right leg back as far as is comfortable tucking the toes under. Bring the hands onto the shins/ankle until you have enough flexibility to reach the floor If you have slipped disc or lower back problems keep the knees bent so that the palms come to the floor. You should bend the back slightlyīend forwards from the hips until the finger or palms of the hands touch the floor on either side of the feet. If you have lower back problems, or if your knees/thighs are rubbing together bring your feel parallel hip width apart.īring the hands shoulder width apart, bring them up over the head, and reaching back. Bring the palms to meet in the center of your chest. This variation of Surya Namaskar has 24 steps as described below. Whatever your motives for practicing, it’s certainly a positive way to start, or end your day. To a consciousness practice incorporating asanas (posture), pranayama (breathing techniques), mantra (chanting), and meditation, to bring mental well being and a state of balance between the body and the mind. This sequence of movements or asanas can be practiced on varying levels of awareness, ranging from that of physical exercise, with the aims of physical health and well being. With some claiming that sun worship started in vedic times, and was combined with offerings to the sun, and others believing that Sun Salutation was invented by the Raja (king) of Aundh (a former state in India) in the early 20th century. Unlike the Ashtanga sequences, the exact origins of this sequence are still somewhat of a debate. So even spending 15 minutes of your day practicing the Sun Salutations can be used to calm the mind, and promote health and balance.Ĭombine the different sequences for variation, and see how good they can make you feel. It tones and stretches the muscles, massages the inner organs, and helps to relieve constipation, speeds up the metabolism and helps to reduce weight. It can also be used as a complete exercise in itself. The sequence can be used in preparation for other postures heating up and stretching the body, bringing the connection between movement and breath. It is thought that if the day and night were like breathing dawn and dusk would be the pause between the inhalation and exhalation (kumbaka) and the perfect time for reflection, meditation, or yoga practice. Hatha Yoga Surya Namaskar – Sun Salutationĭownload full size Surya Namaskar PDF versionĪn ancient yogic tradition of worshiping the rising or setting of the sun (surya).
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