How To Do Surya Namaskar?
A set of 12 powerful yoga asanas
(postures) that provide a good cardiovascular workout in the form of Surya
Namaskar. Literally translated to sun salutation, these postures are a good way
to keep the body in shape and the mind calm and healthy.
Surya Namaskar is best done early
morning on an empty stomach. Let’s begin with these simple yet effective Sun
Salutation steps on our way to good health.
Each Sun Salutation round consists of two sets. These 12
yoga poses complete one set of Surya Namaskar.
How to do the Triangle Pose (Trikonasana)?
Trikona - Triangle; Asana - Pose
Unlike most yoga postures, the Triangle Pose requires
keeping the eyes open in order to maintain body balance.
Stand straight. Separate your feet comfortably wide apart
(about 31/2 to 4 ft).
Turn your right foot out 90 degrees and left foot in by 15
degrees.
Now align your center of right heel with the center of your
arch of left foot.
Ensure that your feet are
pressing the ground and the weight of your body is equally balanced on both the
feet. Inhale deeply and as you exhale, bend your body to the right, downward
from the hips, keeping the waist straight, allowing your left hand to come up
in the air while your right hand comes down towards floor. Keep both arms in
straight line.
Rest your right hand on your
shin, ankle, or the floor outside your right foot, whatever is possible without
distorting the sides of the waist. Stretch your left arm toward the ceiling, in
line with the tops of your shoulders. Keep your head in a neutral position or
turn it to the left, eyes gazing softly at the left palm. Ascertain that your
body is bent sideways and not backward or forward. Pelvis and chest are wide open.Stretch
maximum and be steady. Keep taking in long deep breaths. With each exhalation,
relax the body more and more. Just be with the body and the breath.As you
inhale, come up, bring your arms down to your sides, and straighten your feet.
Repeat the same on the other side.
Benefits of the Triangle Pose (Trikonasana)
Strengthens the legs, knees,
ankles, arms, and chest.Stretches and opens the hips, groins, hamstrings, and
calves; shoulders, chest, and spine.Increases mental and physical equilibrium.
Helps improve digestion. Reduces anxiety, stress, back pain and sciatica.
Avoid doing this pose if you are
suffering from migraine, diarrhea, low or high blood pressure, or neck and back
injuries (those with high blood pressure may do this pose but without raising
their hand overhead, as this may further raise the blood pressure).
How to do Padahastasana
(Standing Forward Bend) ?
Padahastasana, or the standing
forward bend (literally feet to hands pose), is the eleventh posture in the
sequence of 12 basic postures of hatha yoga. It is an inverted posture which
provides many of the same benefits of the seated forward bend: the main physical
benefit is to stretch the entire backside of the body from the head to the
heels.
Physical
Benefits
•Stretches the hamstrings on the back of the legs
•Stretches and lengthens the entire spine
•Massages the internal organs, especially the digestive
organs
•Relieves digestive problems such as constipation
•Relieves problems with sciatica
•Invigorates the nervous system
•Increases the supply of blood to the brain
•Removes flesh from the abdomen
Energetic
(Pranic) Benefits
•Removes tamas, or inertia
To begin, come to a standing position at the front end of
your mat with your legs close together.
•Inhale and lift your arms straight up over your head with
your arms touching your ears coming into the standing forward bend
•Exhale and bend forward from the hips as shown in the
photograph, keeping your back straight as long as possible. Keep your legs
straight with the weight of the body over the balls of the feet. Feel that the
hips are lifting up and the body is falling away from the hips.
•If possible, put your hands flat on the floor, or wrap your
fingers around the big toes. If you can't reach the floor you can also wrap
your hands around the back of your legs. Standing forward bend alternate
position with hands flat
•Try to bring the head in as close to the knees as possible
with the neck relaxed.
•In the beginning, hold the posture for 5 seconds, gradually
working up to 1 minute or more.
To come out of the posture inhale and slowly roll the body
up bringing the head up last.
How to do the Tree Pose (Vrikshasana)?
Vriksha - Tree; Asana - Pose
This posture replicates the graceful, steady stance of a
tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in
order to maintain body balance.
Stand tall and straight with arms by the side of your body.
Bend your right knee and place the right foot high up on
your left thigh. The sole of the foot should be placed flat and firmly near the
root of the thigh.
Make sure that your left leg is straight. Find your balance.
Once you are well balanced, take a deep breath in,
gracefully raise your arms over your head from the side, and bring your palms
together in ‘Namaste’ mudra (hands-folded position).
Look straight ahead in front of you, at a distant object. A
steady gaze helps maintain a steady balance.
Ensure that your spine is
straight. Your entire body should be taut, like a stretched elastic band. Keep
taking in long deep breaths. With each exhalation, relax the body more and
more. Just be with the body and the breath with a gentle smile on your face. With
slow exhalation, gently bring down your hands from the sides. You may gently
release the right leg. Stand tall and straight as you did at the beginning of
the posture. Repeat this pose with the left leg off the ground on the right
thigh.
Benefits of the Tree Pose (Vrikshasana)
This pose leaves you in a state
of rejuvenation. It stretches the legs, back and arms, and invigorates you.It brings balance
and equilibrium to your mind. It helps improve concentration. This posture has
been found to relieve some cases of sciatica. It makes the legs strong,
improves balance, and opens the hips. Helps those who are suffering from
sciatica
Avoid doing this posture if you
are suffering from migraine, insomnia, low or high blood pressure (those with
high blood pressure may do this pose but without raising their hands overhead,
as this may further raise their blood pressure).
How to do Seated Forward bend yoga pose (Paschimottanasana)?
Paschim = west; uttana = stretched out; asana = pose
Sit up with the legs stretched out straight in front of you,
keeping the spine erect and toes flexed toward you.
Breathing in, raise both arms above your head and stretch
up.
Breathing out, bend forward from the hip joints, chin moving
toward the toes. Keep the spine erect focusing on moving forwards towards the
toes, rather than down towards the knees.
Place your hands on your legs, wherever they reach, without
forcing. If you can, take hold of your toes and pull on them to help you go
forward.
Breathing in, lift your head slightly and lengthen your
spine. Breathing out, gently move the navel towards the knees. Repeat this
movement two or three times.
Drop your head down and breathe deeply for 20-60 seconds. Stretch
the arms out in front of you.
Breathing in, with the strength of your arms, come back up
to the sitting position. Breathe out and lower the arms.
Benefits of the Seated forward bend
(Paschimottanasana)
Stretches lower back, hamstrings
and hips. Massages and tones the abdominal and pelvic organs.
How to do Wind-Relieving Pose (Pawanmuktasana)?
Pavana = wind, mukta = relieve or release, Asana = Posture
or Pose
This yoga pose, as its name
suggests, is excellent for releasing abdominal gas. Lie on your back with your feet together and
arms beside your body. Breathe in and as you exhale, bring your right knee
towards your chest and press the thigh on your abdomen with clasped hands. Breathe
in again and as you exhale, lift your head and chest off the floor and touch
your chin to your right knee.
Hold it there, as you take deep, long breaths in and out.
Checkpoint: As you exhale, tighten the grip of the hands on
the knee and increase the pressure on the chest. As you
Inhale, loosen the grip. As you exhale, come back to the ground and
relax. Repeat this pose with the left leg and then with both the legs together.
You may rock up and down or roll from side to side 3-5 times and then relax.
Wind-Relieving Pose
(Pawanmuktasana) forms a part of Padma Sadhana, a special sequence yoga poses,
taught in Art of Silence (Part-2 Course) and DSN Course.
Benefits of the Wind-Relieving Pose
(Pawanmuktasana)
Strengthens the back and
abdominal muscles. Tones the leg and arm muscles. Massages the intestines and
other organs in the abdomen. Helps in digestion and release of gas. Enhances blood circulation in the hip joints
and eases tension in the lower back
•Avoid practicing Wind-Relieving Pose (Pawanmuktasana) if
you are facing the following health issues: high blood pressure, heart problem,
hyperacidity, hernia, slip disc, testicle disorder, menstruation, neck and back
problems, and after the second trimester of pregnancy.
How
to do Shoulder Stand (Sarvangasana)?
If you have had abnormal blood
pressure, glaucoma, detached retina, chronic thyroid disorders, neck or
shoulder injuries, consult your teacher and physician before doing the shoulder
stand.
Lie on your back. With one
movement, lift your legs, buttocks and back so that you come up high on your
shoulders. Support your back with the hands.
Move your elbows closer towards
each other, and move your hands along your back, creeping up towards the
shoulder blades. Keep straightening the legs and spine by pressing the elbows
down to the floor and hands into the back. Your weight should be supported on
your shoulders and upper arms, and not on your head and neck.
Keep the legs firm. Lift your
heels higher as though you are putting a footprint on the ceiling. Bring the
big toes straight over the nose. Now point the toes up. Pay attention to your
neck. Do not press the neck into the floor. Instead keep the neck strong with a
feeling of tightening the neck muscles slightly. Press your sternum toward the
chin. If you feel any strain in the neck, come out of the posture.
Keep breathing deeply and stay in the posture for 30-60
seconds.
To come out of the posture, lower
the knees to forehead. Bring your hands to the floor, palms facing down.
Without lifting the head slowly bring your spine down, vertebra by vertebra,
completely to the floor. Lower the legs to the floor. Relax for a minimum of 60
seconds.
Benefits
of the Shoulder Stand (Sarvangasana)
Stimulates the thyroid and
parathyroid glands and normalises their functions. Strengthens the arms and
shoulders and keeps the spine flexible. Nourishing brain with more blood.
Stretches the heart muscles by returning more venous blood to the heart. Brings
relief from constipation, indigestion and varicose veins
How to do Bow Pose
(Dhanurasana)?
This yoga posture has been named after the shape it takes –
that of a bow. Dhanurasana (Bow Pose) is part of the Padma Sadhana sequence.
Dhanu = Bow; Asana = Posture or Pose
Lie on your stomach with your feet hip-width apart and your
arms by the side of your body. Fold your knees and hold your ankles.
Breathing in, lift your chest off the ground and pull your
legs up and back.
Look straight ahead with a smile on your face. Curve your
lips to match the curve of your body!
Keep the pose stable while paying attention to your breath.
Your body is now taut as a bow.
Continue to take long deep breaths as you relax in this
pose. But don’t get carried away! Do not overdo the stretch.
After 15 -20 seconds, as you exhale, gently bring your legs
and chest to the ground. Release the ankles and relax.
Benefits of Bow Pose (Dhanurasana)
Strengthens the back and
abdominal muscles. Stimulates the reproductive organs. Opens up the chest, neck
and shoulders. Tones the leg and arm muscles. Adds greater flexibility to the
back. Good stress and fatigue buster. Relieves menstrual discomfort and
constipation. Helps people with renal (kidney) disorders.
Do not practice Bow Pose (Dhanurasana) if you have high or
low blood pressure, hernia, neck injury, pain in the lower back, headache,
migraine or a recent abdominal surgery. Ladies should avoid practicing this
yoga pose during pregnancy
How to do Cobra Pose (Bhujangasana)
Bhujang = Snake (Cobra); Asana = Posture or Pose
Lie on your stomach with your toes flat on the floor and
forehead resting on the ground.
Keep your legs close together, with your feet and heels
lightly touching each other.
Place your hands (palms downwards) under your shoulders,
keeping your elbows parallel and close to your torso.
Taking a deep breath in, slowly lift your head, chest and
abdomen while keeping your navel on the floor. Pull your torso back and off the
floor with the support of your hands.
Checkpoint: Are you putting equal pressure on both the
palms?
Keep breathing with awareness, as
you curve your spine vertebra by vertebra. If possible, straighten your arms by
arching your back as much as possible; tilt your head back and look up.
Keep your shoulders relaxed, even
if it means bending your elbows. With regular practice, you will be able to
deepen the stretch by straightening the elbows. Ensure that your feet are still
close together. Keep smiling and breathing. Smiling Cobras! Don’t overdo the
stretch or overstrain yourself. Breathing out, gently bring your abdomen, chest
and head back to the floor.
Benefits of the Cobra Pose (Bhujangasana)
Opens up the shoulders and neck. Tones
the abdomen.Strengthens the entire back and shoulders. Improves flexibility of
the upper and middle back. Expands the chest. Improves blood circulation.
Reduces fatigue and stress. Useful for people with respiratory disorders such
as asthma. (Do not practice this yoga pose during the attack though).
Avoid practicing Bhujangasana if you are pregnant, have
fractured ribs or wrists, or recently underwent abdominal surgeries, such as
for hernia. Also avoid doing Bhujangasana if you suffer from Carpel Tunnel
Syndrome.
SPECIFIC POSTURES FOR
RELAXATION
While the great majority of the
asanas have a curative or therapeutic value, there are several which are purely
for the purpose of relaxation. Relaxation should not be mistaken for inertia.
It is not a state of lethargy; rather, it is rest after effort or, perhaps,
conscious rest after conscious effort. One definition of relaxation is "a
complete resignation of the body to the power of gravity, surrender of the mind
to nature, and the whole body energy being transferred to a deep, dynamic
breathing."
Physical Relaxation
Complete relaxation of the
voluntary muscles at once transfers energy to involuntary parts so that,
strictly speaking, there can be no such thing as relaxation except in the
voluntary muscles and brain. But this is quite sufficient! This transfer of
energy by voluntary action and involuntary reaction produces the necessary
equilibrium for the renewal of strength.
Purposeful relaxation offers the
greatest amount of renewed strength in the shortest length of time. After
extended exertion or stress, perfect rest in the form of relaxation is the
principle which revitalizes the nerve centers, collects the scattered forces of
energy and invigorates the body. The three poses of Yoga for complete
relaxation are Dradhasana, Shavasana and Adhvasana.
Dradhasana or Firm Pose
This is considered best for
sleeping, as it is the most comfortable. To take the pose, lie relaxed with
your right arm under your head, using it as a pillow. By lying passively on the
right side, you favor emptying of the stomach and make breathing movements
easier. In practice, it has been found that sleeping in this manner generally
inhibits dreams and nocturnal emissions and improves digestion. A short period
of sleep becomes the equivalent of a longer sleep for recuperative purposes. It
is also recommended for short periods of waking relaxation.
Adhavasana or Relaxed Pose
Lie down with your head on your
folded arms, as if on a pillow, and concentrate as in Shavasana. Relax all your
muscles. Then stretch your hands and legs out fully, and permit the power of
gravity to take over the weight of your body as you relax every voluntary
muscle.
This is recommended for use when
the student of Yoga experiences fatigue during any of his exercises. This pose
is described in the tracts as "destroying fatigue of the body; quieting
the agitation of the mind." Lie face up with your feet extended. Remain
motionless with a sense or feeling of sinking down like a corpse. Gradually
relax every muscle of the body by concentrating on each individually, from the
tip of the toe to the end of the skull. Exercise absolute resignation of will
by trying to forget the existence of your body and detaching yourself from it.
Hold this posture until you feel restored.
Medical authorities have confirmed
that the Shavasana pose brings about a fall in the blood pressure and pulse
rate and establishes an even rate of respiration. If this pose is kept for more
than ten minutes, the deepened respiration and lowered circulation in the brain
will probably bring about a tendency to sleep.
