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Sun Salutations Step By Step Poses (Surya Namaskara)

By: Rajat Kumar | Last Updated: Aug 21, 2018
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Sun Salutations Step By Step Poses (Surya Namaskara)

By: Rajat Kumar | Last Updated: August 21, 2018

General benefits:

  • Strengthening the back and balancing the metabolism.
  • Stimulating and balancing all the systems of the body, including the digestive system.
  • Practiced in a fast pace helps to burn fat and lose weight.

 

General precautions:

  • The practice should be immediately discontinued if a fever, acute inflammation, boils or rashes occur due to excess toxins in the body. When the toxins have been eliminated, the practice may be resumed.
  • It shouldn’t be practiced by people with high blood pressure, coronary artery disorders, or by those who have had a stroke, as it may overstimulate or damage a week heart or blood vessel system.
  • It should be avoided in case of hernia and intestinal tuberculosis.
  • People with back conditions such as slipped disc and sciatica should consult a doctor before the practice.
  • Women should avoid it during the onset of menstruation, practice can be resumed towards the end of the period.

 

 

Position: 1 (Prayer Pose)

Prayer Pose

Instructions:

  • Stand straight, bring your feet together and your palms together on your chest.
  • Breathe normally.

 

 

Position: 2 (Standing Back Arch)

Standing Back Arch

Instructions:

  • Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up.

 

 

Position: 3 (Forward Bend)

Forward Bend

Instructions:

  • Exhale and bend forward from the hips.
  • Touch the floor with your fingers or palms.
  • Bring the forehead as close to the knees as is comfortable.
  • Do not strain, keep the knees straight.

 

 

Position: 4 (Half Cobra Pose)

Half Cobra Pose

Instructions:

  • Place your palms on the floor beside the feet, keep the arms straight.
  • Inhale and bring your left leg back, drop your left knee on the floor and bend your right knee.
  • In the final posture, the left foot, both hands, left knee and toes support the body.
  • The back is slightly arched and the head faces forward, look upwards.

 

 

Position: 5 (Plank Pose)

Plank Pose

Instructions:

  • Hold the breath and from Half Cobra Pose bring your right leg back, straighten your knees and hands.
  • Drop the hips until the body forms a straight line from the top of your head to your heels.
  • Focus the gaze on the fixed point in front.

 

 

Position: 6 (Ashtanga Pose)

Ashtanga Pose

Ashtanga Pose

Instructions:

  • Exhale and from Plank Pose lower your knees, chest and chin on the floor; the feet will come up on to the toes.
  • In the final position only the toes, knees, chest, hands and chin (8 parts of the body) should touch the floor.
  • The buttocks, chips and abdomen should be raised.

 

 

Position: 7 (Cobra Pose)

Cobra Pose

Instructions:

  • Inhale, keep your hands beside your chest and slide the chest forward and raise first the head, the shoulders, then, straightening the elbows.
  • Arch the back into the Cobra Pose.
  • This will lower the hips and the buttocks to the floor.
  • Bend the head back and look upward.

 

 

Position: 8 (Downward Facing Dog Pose)

Downward Facing Dog Pose

Instructions:

  • Hold the breath, raise your hips up and lower the head between the arms so that the back and legs form two sides of a triangle.
  • Keep the knees and hands straight.
  • Push the heels and head towards the floor.

 

 

Position: 9 (Half Cobra Pose)

Half Cobra Pose

Instructions:

  • Hold the breath and from Downward Facing Dog lean forward and bring your left leg forward.
  • Place your palms on the floor beside the left foot, keep the arms straight.
  • Drop your right knee on the floor and bend your left knee.
  • The back is slightly arched and the head faces forward, look upwards.

 

 

Position: 10 (Forward Bend)

Forward Bend

Instructions:

  • Exhale and from Half Cobra Pose bring your right leg forward.
  • Bend forward from the hips.
  • Touch the floor with your fingers or palms.
  • Bring the forehead as close to the knees as is comfortable.
  • Do not strain, keep the knees straight.

 

 

Position: 11 (Standing Back Arch)

Standing Back Arch

Instructions:

  • Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up.

 

 

Position: 12 (Prayer Pose)

Prayer Pose

Instructions:

  • Exhale and release your hands, bring the palms together on the chest.
  • Stand straight with your feet together.
  • This is one full round of Sun Salutation.

 


Credit: Nika Karan


 


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General benefits:

  • Strengthening the back and balancing the metabolism.
  • Stimulating and balancing all the systems of the body, including the digestive system.
  • Practiced in a fast pace helps to burn fat and lose weight.

 

General precautions:

  • The practice should be immediately discontinued if a fever, acute inflammation, boils or rashes occur due to excess toxins in the body. When the toxins have been eliminated, the practice may be resumed.
  • It shouldn’t be practiced by people with high blood pressure, coronary artery disorders, or by those who have had a stroke, as it may overstimulate or damage a week heart or blood vessel system.
  • It should be avoided in case of hernia and intestinal tuberculosis.
  • People with back conditions such as slipped disc and sciatica should consult a doctor before the practice.
  • Women should avoid it during the onset of menstruation, practice can be resumed towards the end of the period.

 

 

Position: 1 (Prayer Pose)

Prayer Pose

Instructions:

  • Stand straight, bring your feet together and your palms together on your chest.
  • Breathe normally.

 

 

Position: 2 (Standing Back Arch)

Standing Back Arch

Instructions:

  • Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up.

 

 

Position: 3 (Forward Bend)

Forward Bend

Instructions:

  • Exhale and bend forward from the hips.
  • Touch the floor with your fingers or palms.
  • Bring the forehead as close to the knees as is comfortable.
  • Do not strain, keep the knees straight.

 

 

Position: 4 (Half Cobra Pose)

Half Cobra Pose

Instructions:

  • Place your palms on the floor beside the feet, keep the arms straight.
  • Inhale and bring your left leg back, drop your left knee on the floor and bend your right knee.
  • In the final posture, the left foot, both hands, left knee and toes support the body.
  • The back is slightly arched and the head faces forward, look upwards.

 

 

Position: 5 (Plank Pose)

Plank Pose

Instructions:

  • Hold the breath and from Half Cobra Pose bring your right leg back, straighten your knees and hands.
  • Drop the hips until the body forms a straight line from the top of your head to your heels.
  • Focus the gaze on the fixed point in front.

 

 

Position: 6 (Ashtanga Pose)

Ashtanga Pose

Ashtanga Pose

Instructions:

  • Exhale and from Plank Pose lower your knees, chest and chin on the floor; the feet will come up on to the toes.
  • In the final position only the toes, knees, chest, hands and chin (8 parts of the body) should touch the floor.
  • The buttocks, chips and abdomen should be raised.

 

 

Position: 7 (Cobra Pose)

Cobra Pose

Instructions:

  • Inhale, keep your hands beside your chest and slide the chest forward and raise first the head, the shoulders, then, straightening the elbows.
  • Arch the back into the Cobra Pose.
  • This will lower the hips and the buttocks to the floor.
  • Bend the head back and look upward.

 

 

Position: 8 (Downward Facing Dog Pose)

Downward Facing Dog Pose

Instructions:

  • Hold the breath, raise your hips up and lower the head between the arms so that the back and legs form two sides of a triangle.
  • Keep the knees and hands straight.
  • Push the heels and head towards the floor.

 

 

Position: 9 (Half Cobra Pose)

Half Cobra Pose

Instructions:

  • Hold the breath and from Downward Facing Dog lean forward and bring your left leg forward.
  • Place your palms on the floor beside the left foot, keep the arms straight.
  • Drop your right knee on the floor and bend your left knee.
  • The back is slightly arched and the head faces forward, look upwards.

 

 

Position: 10 (Forward Bend)

Forward Bend

Instructions:

  • Exhale and from Half Cobra Pose bring your right leg forward.
  • Bend forward from the hips.
  • Touch the floor with your fingers or palms.
  • Bring the forehead as close to the knees as is comfortable.
  • Do not strain, keep the knees straight.

 

 

Position: 11 (Standing Back Arch)

Standing Back Arch

Instructions:

  • Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up.

 

 

Position: 12 (Prayer Pose)

Prayer Pose

Instructions:

  • Exhale and release your hands, bring the palms together on the chest.
  • Stand straight with your feet together.
  • This is one full round of Sun Salutation.

 


Credit: Nika Karan


 


Article Reviews
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Sun Salutations Step By Step Poses (Surya Namaskara)

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