SURYA NAMASKAR

• Surya namaskar, as the name suggest its sun salutation.Its a dynamic work out designed by our ancestors for those who complain lack of time for their exercise. Surya namaskar is sequence of 12 poses .The alternative movements of forward and backward bending gives a profound stretch to entire body.In short its a whole body workout in 15 minutes.One full round of surya namaskar consists of performing two sets of this series.
• Synchronizing the breath with the movements of the body is what makes this unique. The basic breathing principle is to inhale during backward bending postures and exhale during forward bending postures.
• SURYA NAMASKAR SEQUENCE:
• I)PRANAMASANA:

• Stand straight facing east with palms in prayer pose near the chest.
• Inhale and exhale normally.

II)HASTA UTTHANASANA:

• Slowly raise the arms above the head inhaling.
• Keeping arms separated arch back bending the head back.

III)PADAHASTASANA:

• Exhaling bend forward and place(try to) the palms on the floor beside the foot.(do not bend the knee while bending)

IV)ASHWA SANCHALASANA:

• Inhaling deeply stretch the right leg back as far as possible and bend the left knee.
• Arch back and look up.

V)PARVATASANA:

• Exhaling, Slowly stretch the left leg back,such that the heels of both the legs are no the ground.
• And also raise the buttocks and lower the head .

VI)ASHTANGA NAMASKARA:

• Lower the knees, chest and the chin to the ground in such a way that only toe,knee,chest hands and chin touches the ground.
• exhale and inhale normally for of times.

VII)BHUJANGASANA:

• Inhaling slowly lower buttocks and hip to the ground.
• Place the Palm on the ground and arch back bending the head back.

VIII)PARVATASANA:

• Raise buttocks while exhaling (without moving hands and feet).

IX)ASHWA SANCHALASANA:

• Bring the left foot front between the hands and lower the right knee and stretch back while inhaling.
• Arch back and look up.

X)PADAHASTASANA:

• Exhale and bring left foot front near the right and straighten the knees.

XI)HASTHA UTTHANASANA:

• Inhaling raise the body and stretch the arms above head and arch back with head bending back.

XII)PRANAMASANA:

• Exhale bring the arms in front of chest to prayer pose and stand straight and relaxed.
• Breath normally.

BENEFITS :

1. Synchronizing breath and physical movements stimulates muscles, joints,glands and internal organs.
2. Pranamasana helps concentration and awareness.
3. Hastha uthanasana opens lungs and stretches abdominal area .
4. Padahastasana improves digestion and reduces abdominal fat.
5. Aswa sanchalasana tones abdominal muscles and strengthens leg muscles.
6. Parvatasana strengthens nerves and muscles of arms legs and also stimulates circulation in upper spine.
7. Asthanganamaskar tones shoulder and neck muscles.
8. Bhujangasana is good for indigestion ,constipation,balancing hormones and also revitalises spinal nerves.