How to do Surya Namaskar Correctly

How to do Surya Namaskar Correctly

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Surya Namaskar

‘Surya-namaskar’ or Sun Salutation, a Vedic ritual solemnized in the early morning, combines seven different postures. Surya or Sun, the life generator is invoked by this Yogic exercise – an easy way to keep fit.

Here’s How:

– Stand facing the sun with both feet touching.
– Bring the hands together, palm-to-palm, at the heart.
– Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
– Exhale slowly bending forward, touch the earth keeping the hands in line with the feet, head touching knees.
– Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
– While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
– Inhale and slowly lower the hips to the floor, (hips should be slightly raised above the ground) and bend backward as much as possible.
– Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground.
– Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum
– While exhaling slowly and keeping the arms straight, raise the hips and align the head with the arms, forming an upward arch.
– Slowly inhale and bend the left leg at the knee taking a wide forward step. Keeping the hands firmly rooted, place the left foot on the ground between the hands. Lift the head upwards.
– Exhale slowly and keeping hands firmly in place, bring both feet together to align them with the hands.
– Touch the head to the knees, if possible.
– Inhale slowly and raise the arms upward. Slowly bend backward, stretching the arms above the head
– Return to position #1.

Tips :

  1. This yoga is performed at dawn. You need not look at the sun directly.
  2. If not exercising on grassy ground, you may use a mat.
  3. Wear simple, loose clothes.

Benefits:

Every part of the body is influenced. The chest is broadened, the arms are beautified, and dermatological disorders are prevented or corrected. It stimulates digestion, helps to relieve abdominal complaints such as constipation, and reduces the tummy or paunch. Its practice makes the spine and waist flexible and it relieves lethargy.

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