Basic To Advance Asana

Asana name: Sun Salutation
Sanskrit name: Surya Namaskar
Meaning: Sun Salutation
Therapeutic Applications: Cardio exercise
Anatomical Focus: Core
Anatomical Awareness: Focus on core abdominal region & chest.
Position: Standing
General Benefits:
Warms up and prepares the body for asana practice ( Surya Namaskar ). Lubricates and increases the blood supply to the joints. Stretches and strengthens the whole body. Improves efficiency of the internal organs. Helps to detoxify the body. Stimulates pingala/surya nadi which increases energy and stimulates digestion. Increases the prana in the body and helps to remove energy blockages. Useful for weight loss when practiced as an exercise. Helps to balance the endocrine system. Beeja mantras strengthen the heart. The particular breathing sequence strengthens the lungs.
Step 1

In standing position join the palms together, thumbs at a 90 degree angle from the fingers, pressed against the sternum. Exhale while inhaling stretch the arms up, look up and gently bend backwards

Step 2

Exhale bend forward from the hips coming into standing forward bend, try to place the palms on the floor and head toward the knees or shins.

Step 3

Inhale step the left leg back into half cobra position, keeping the foot erect and resting the left knee on the floor. Push the hips down towards the ground and bend the neck back. Push the chest forward, opening the chest and pulling the shoulders back.

Step 4

Try to bring the calf and thigh of the right leg close together. Hold the breath, bring the right leg back, joining the feet together, keeping the arms, legs and back straight in Plank Pose. Your feet should remain erect.

Step 5

While exhaling, first bring the knees to the ground, then the chest and finally the forehead, coming into Ashtanga position, keeping the hips and abdomen off the ground.

Step 6

While inhaling come into the Cobra Position, straightening the arms, keeping the toes erect and legs together, knees and hips on the ground. Push the chest forward and pull the shoulders back, gazing up towards the ceiling.

Step 7

Exhale raise the hips up into downward dog. Keep the arms and legs straight. Tuck the chin in towards the chest, push the body backwards and try to lower the heels to the floor. Push the forehead down towards the floor.
Step 8

Inhale and step the right leg forward between the hands coming back into the half cobra position.

Step 9

While exhaling bring the left leg forward into Standing Forward Bend.

Step 10

Inhale, straighten the body up and come back to standing with palms joined in front of your chest.

Courtesy: http://www.yogapoint.com

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