8 years ago
Yoga and You
Ashtanga Yoga: How to do Surya Namaskara C (Sun Salutation C)
8 years ago | Yoga and You
DESCRIPTION
The Sun Salutation, or Surya Namaskara, is a sequence of yoga poses performed in a particular order to build heat in the body. They are often used as warm-up sequences for a yoga practice. Each movement is coordinated with your breath: Inhale as you extend, and exhale as you bend. Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow. Surya namaskar is the most basic sun salutation. In the Ashtanga primary series, each practice starts with 5 rounds of Surya Namaskar. Energize your body as you stretch and strengthen all of its major muscle groups in sun salutations or Surya Namaskar. Today Rohini Manohar from Chennai Yoga Studio shows us Ashtanga Yoga: How to do Surya Namaskara C (Sun Salutation C).
How to:
1. 1. Start by standing straight on your yoga mat, your spine erect and your shoulders rolled back.
2. Bring your palms together to your heart center (Prayer position).
3. Now, slowly lift both your hands up, your biceps close to your ears.
4. Join both your palms and as you breathe through your chest, slowly fold forwards.
5. Drop your head down and place your palms flat on the mat. Shift your weight forwards and lean in to touch the ground.
6. Now, as you inhale, place your hands on the thigh and slowly lift yourself halfway up, rolling your shoulders back.
7. As you exhale, place your palms down and step your right leg back.
8. Place your right knee down on the mat and place your feet flat on the mat.
9. Raise your upper body up and bring your hands to heart center.
10. Lower your upper body back down and place your palms flat on the ground.
11. Lift your knee off the ground and step your left foot back as well, coming into a High Plank.
12. Do not shift all your weight forward. Make sure your shoulders and wrists are perfectly aligned.
13. Slowly lower yourself to the ground. Glide forward, lifting your chest up and come into the Bhujangasana.
14. Keep your belly tucked in and do not collapse your spine. Keep your thighs lifted off the ground.
15. Now, slowly lift yourself up and come into a mountain pose, your tailbone shooting up.
16. Drop your head down and place your feet flat on the ground.
17. Now, slowly bring your right leg off the ground and lift it all the way up while slightly twisting your body.
18. Now, slowly bring your leg back down and bending it at the knee, bring it forward. Do not place the foot on the ground.
19. Now, place your foot down on the outside of your right wrist.
20. Slowly, shift your left foot so it faces outwards and lift your upper body up.
21. Bring both hands to heart center. Do not let your knee collapse inwards and engage your thigh muscles.
22. Now, slowly fold forwards again and place your palms down on the mat on the outside of your feet.
23. Lift your knee off the ground and step your left foot back as well, coming back into a High Plank.
24. Slowly lower yourself to the ground. Glide forward, lifting your chest up and come into the Bhujangasana.
25. Keep your belly tucked in and do not collapse your spine. Keep your thighs lifted off the ground.
26. Now, slowly lift yourself up and come into a mountain pose, your tailbone shooting up.
27. Drop your head down and place your feet flat on the ground.
28. Now, slowly walk forward without lifting yourself up. As you inhale, place your hands on your thighs and slowly lift yourself halfway up, rolling your shoulders back.
29. As you exhale, place your palms down and then gently unfold as you lift both your arms up.
30. Bring your hands to heart center and finally, relax.
Caution:
People with neck problems or back problems should consult a professional trainer before practising the Surya Namaskar sequence.
Best time:
Surya Namaskar should be done facing the early morning mild sunlight from the east. Every day, repeat the Surya Namaskar sequence at least 12 times.
Watch more: http://21frames.in/yogaan
How to:
1. 1. Start by standing straight on your yoga mat, your spine erect and your shoulders rolled back.
2. Bring your palms together to your heart center (Prayer position).
3. Now, slowly lift both your hands up, your biceps close to your ears.
4. Join both your palms and as you breathe through your chest, slowly fold forwards.
5. Drop your head down and place your palms flat on the mat. Shift your weight forwards and lean in to touch the ground.
6. Now, as you inhale, place your hands on the thigh and slowly lift yourself halfway up, rolling your shoulders back.
7. As you exhale, place your palms down and step your right leg back.
8. Place your right knee down on the mat and place your feet flat on the mat.
9. Raise your upper body up and bring your hands to heart center.
10. Lower your upper body back down and place your palms flat on the ground.
11. Lift your knee off the ground and step your left foot back as well, coming into a High Plank.
12. Do not shift all your weight forward. Make sure your shoulders and wrists are perfectly aligned.
13. Slowly lower yourself to the ground. Glide forward, lifting your chest up and come into the Bhujangasana.
14. Keep your belly tucked in and do not collapse your spine. Keep your thighs lifted off the ground.
15. Now, slowly lift yourself up and come into a mountain pose, your tailbone shooting up.
16. Drop your head down and place your feet flat on the ground.
17. Now, slowly bring your right leg off the ground and lift it all the way up while slightly twisting your body.
18. Now, slowly bring your leg back down and bending it at the knee, bring it forward. Do not place the foot on the ground.
19. Now, place your foot down on the outside of your right wrist.
20. Slowly, shift your left foot so it faces outwards and lift your upper body up.
21. Bring both hands to heart center. Do not let your knee collapse inwards and engage your thigh muscles.
22. Now, slowly fold forwards again and place your palms down on the mat on the outside of your feet.
23. Lift your knee off the ground and step your left foot back as well, coming back into a High Plank.
24. Slowly lower yourself to the ground. Glide forward, lifting your chest up and come into the Bhujangasana.
25. Keep your belly tucked in and do not collapse your spine. Keep your thighs lifted off the ground.
26. Now, slowly lift yourself up and come into a mountain pose, your tailbone shooting up.
27. Drop your head down and place your feet flat on the ground.
28. Now, slowly walk forward without lifting yourself up. As you inhale, place your hands on your thighs and slowly lift yourself halfway up, rolling your shoulders back.
29. As you exhale, place your palms down and then gently unfold as you lift both your arms up.
30. Bring your hands to heart center and finally, relax.
Caution:
People with neck problems or back problems should consult a professional trainer before practising the Surya Namaskar sequence.
Best time:
Surya Namaskar should be done facing the early morning mild sunlight from the east. Every day, repeat the Surya Namaskar sequence at least 12 times.
Watch more: http://21frames.in/yogaan