Friday, 8 May 2020

How to do Sun Salutation

Sun Salutation


a) What is the sun salutation?

Sun Salutation, is a practice in yoga as exercise incorporating a sequence of some twelve gracefully linked asanas. The asana sequence originated in the Hatha Yoga tradition in the 9th century in India. The basic sequence involves moving from a standing position into Downward and Upward Dog poses and then back to the standing position, but many variations are possible. The set of 12 asanas is dedicated to the Vedic-Hindu solar deity Surya. In some Indian traditions, the positions are each associated with a different mantra.

b)  Steps of Sun salutation?

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12 Steps of  Sun Salutation (Surya Namaskar)

Sun Salutation is composed of 12 different postures. In this section; we will discuss how to perform each of them properly.

1) Pranamasana:-

Pranamasana is the first posture in the yoga sequence. To accomplish this pose, stand upright on your mat and ensure that your feet are placed close to each other. Next, take a deep breath, expand your chest, and relax your shoulder. During inhalation, raise your arms from the side and while exhaling join both your palms together as if you are praying. The prayer posture or first salutation is complete.

Benefits of Pranamasana
  • Performing the asana is not so challenging but requires care for doing it perfectly. Relaxes the Mind and Soul. Pranamasana is about complete relaxation and peace. 
  • Brings Awareness. 
  • Enhances Body Posture. 
  • Body-Mind Balance. 
  • Instils Spiritual Energy to the Mind.

2) Hasta Uttanasana:-

Ensure that your palms are joined together, just like in the previous prayer pose. Take a deep breath, lift your arms, and slightly bent backward. Your biceps must stay close to your ears.

Benefits of Hasta Uttanasana
  • It improves digestion.
  • It stretches and tones the muscles of the abdomen.
  • It expands the chest and the rib cage resulting in a full intake of oxygen. The lung capacity fully utilized.

3) Hasta Paadasana:-

Breathe out and bend forward from your waist. Try to touch the floor with your hands. However, ensure that your spine remains straight. While performing this pose, you should exhale slowly and thoroughly.

Benefits of Hasta Paadasana
  • Reduce belly fat and gives a flat stomach.
  • Strengthens the spine and bring flexibility.
  • Stop hair loss problems.
  • Increase blood circulation in the brain.

4) Asva Sancalanasana:-

Bend your knees slightly, so that the palms can rest on the floor beside your feet. Take a deep breath, bring your right knee towards the right side of your chest, and stretch your left leg backward. Raise your head and look forward.

Benefits of Asva Sancalanasana
  • Stretches spine, therefore, increasing the flexibility of the back.
  • Strengthens the muscles of the chest hence enhances lung capacity.
  • Tones and massages kidney, liver leading to their well functioning.

5) Parvatasana:-

Inhale and bring your right leg back as well. Now both your hands will be right under your shoulders. Ensure that your body is parallel to the ground.

Benefits of Parvatasana
  • Parvatasana strengthens the muscles of the arms and legs.
  • It tones the spinal nerves and sends a good flow of blood to the spinal region.
  • It increases blood flow to the brain and gives mild benefits similar to inverted asanas.

6) Ashtanga Namaskara:-

This is also referred to as salutations using eight points or parts. After performing Chaturanga Dandasana, exhale and slowly bring your knees down toward the floor. Rest your chin on the floor and keep your hips suspended in the air. If done correctly, both your hands, knees, chin and chest will rest on the ground while your hips will remain suspended in the air.

Benefits of Ashtanga Namaskara 
  • Adds flexibility to the back and spine.
  • Delivers strength to the back muscles.
  • Clears the mind of rubbish and reduces anxiety.
  • Works and improves the muscles of all eight limbs.

7) Bhujangasana:-

Rest your legs and midsection flat on the ground. Position your palms beside your chest. Inhale and apply pressure on the hands to raise your upper body. At this point, your head and torso will resemble a cobra with a raised hood.

Benefits of Bhujangasana 
  • Stretches muscles in the shoulders, chest, and abdominals.
  • Decreases stiffness of the lower back.
  • Strengthens the arms and shoulders.
  • Increases flexibility.
  • Invigorates the heart.
  • Elevates mood.
  • Firms and tones the buttocks.
  • Invigorates the heart.

8) Parvatasana:-

Keep your palms and feet where they are. Exhale and gently lift your hips, so that the body forms an inverted ‘V’. Straighten your elbows and knees. Look toward your navel.

9) Asva Sancalanasana:-

After performing Adho Mukha Svanasana, go back to Ashwa Sanchalanasana by bringing your right foot forward. Keep your left leg stretched behind you and look forward.

10) Hasta Paadasana:-

Inhale and bring your left foot forward, such that it is next to your right foot. Keeping the position of your hands intact, exhale, and slowly bend your torso to enter into the Hasta Padasana pose.

11) Hasta Uttanasana:-

Inhale and lift your upper body. Join the palms and raise your arms above your head. Then bend backward as you did in step 2.

12) Pranamasana:-

This is the last step. Breathe out and stand straight in a relaxed manner. Lower the arms and hold your palms in front of your chest. This marks the end of the first set of Surya Namaskar.

To repeat the maximum benefits of Sun Salutation, perform 12 sets of these 12 asanas every day, that is six rounds on the right leg and six rounds on the left leg.

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