Advanced Surya Namaskar

Getting up early in the morning and practising Surya Namaskar is one of the best ways to start your day fresh. Surya Namaskar provides all of the key health benefits in a very succinct package. The obvious advantage of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments and the skeletal system by improving posture, flexibility and balance. In this episode of 'Yoga and You' Yoga expert Keerthana from Rutland gate studio shows us how to do the advanced Surya Namaskar.

How to:
1. Stand on the edge of your yoga mat with your legs joined together.
2. Place your palms at the side of your thighs and keep your chin down.
3. As you inhale, join your palms and elbows together. Look at your palms and take them inwards as you go down.
4. Keep both your hands in chin mudra and keep looking at your fingerpoints as you inhale and arch back.
5. Come back up and fold forward, placing your palms at the sides of your feet and place your forehead against your knees. (Uttanasana)
6. Now as you inhale, bring your right leg back. Place your knee on the ground and your right ankle out.
7. Push your left knee forward. With both your hands in chin mudra, inhale and arch back and drop your neck down.
8. As you exhale, come back up. Keeping your ankle in the same position, lift your knee off the ground and again arch back.
9. Tuck your toes and place your knee down. Push your left knee forward, inhale and again, arch back.
10. As you exhale, come back up. Now, lift the knee up and again, arch back.
11. Place your palms on the ground and bring your left leg back, coming into a mountain pose.
12. Shoot your tailbone up towards the ceiling, drop your head down and stay in this posture for a few deep breaths.
13. Now, place your knees and chest down, lifting your back up. Press your arms against your side, elbows tucked inside and place your chin on the ground and tuck your toes. (Ashtanga namaskara pose)
14. Glide forward, and as you inhale, arch back, pushing your pelvic bone forward. Drop your neck back.
15. Again, come back to the ashtanga namaskara.
16. Press your palms down, lift your knee up and go back to the mountain pose.
17. Bring your right leg forward, placing your left knee down and your left ankle out.
18. Push your right knee forward. With both your hands in chin mudra, inhale and arch back and drop your neck down.
19. As you exhale, come back up. Keeping your ankle in the same position, lift your knee off the ground and again arch back.
20. Tuck your toes and place your knee down. Push your right knee forward, inhale and again, arch back.
21. As you exhale, come back up. Now, lift the knee up and again, arch back.
22. Now, lift your left leg up and bring it forward. Place your forehead against your knees, coming into uttanasana.
23. Inhale and lift your neck up.
24. Place both your hands in chin mudra, and as you inhale, come up and arch back.
25. Finally, come back up as you exhale and drop your hands at your sides.

Best Time:
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.







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