How to do Surya Namskar(sun worship)

All living things depends on the sun for their life. The practise of suryanamskar in yoga provides a variety of benefits. it can be practised in the morning or in the evening.

postures of surya namskar SURYA NAMASKAR

     

 

there are  12 steps;

s.1 PRANAMASANAM

 

        stand on the mat facing the east with the palms together on the chest. Legs should be placed close together. breathe normally

s.2 HASTHA UDDHANASANAM

     Raise the arms above the head taking a deep breathe and bend the body slightly backwords without bending the knees

s.3 PADAHASTHASANAM

     bend forward at the waist breathing out at the same time without bending the knees 

s.4 CHANCHALASANAM

     take a breathe and extend the right leg backwards. place the left  leg between the arms look  stright.

s.5 THUVI PADA HASTHA CHANCHALASANA ASANAM

  

        strech the left leg back wards and place the feet close together body should not touch the ground. body should be in a straight be in a straight line from the head to the feet. retain the breathenwithin the body.

s.6  ASTHANGA NAMASKARAM

     release the breath slowlyn and lower the body to the mat without shifting the arm. The fore head, chest and knees alone shouls touch the mat. Raise the buttcocks.

s.7 BHUJANGASANAM

     take a breathe and raise the head and the chest off the mat. the abdomen will now be on the mat

s.8 ATHAMUKTHASANAM

     release the breath slowly and raise the buttocks off the mat. the hands and feet remains stationary during the movements.

s.9 ASWACHANCHALASANAM

     take a breath  keep the hands in the same position bend the right knee and bring the leg forward to place it betweem the arms

s.10 PADAHASTH ASANAM\

     release the breath and bring the lest leg also forward facing as s.2

s.11HASTHA UDDASANAM

    

     AS S.2

s.12 PARANAMASANAM

     AS S.1

*CONFIRM WITH YOUR YOGA COACH TO INCAUSE OF ANY INJURIES