How to do Suryya Namaskar

Suryya Namaskar is a common set of exercises in yoga, which translated from Sanskrit means "Greeting the Sun". It can really be called a sign: at the airport Delhi there is even a sculpture depicting the main 12 Asan of this practice.

We at the "take and do" created detailed instructions for those who want to learn how to perform Suryya Namaskar. It is based on the experience of the author. ATTENTION: Before practicing yoga, including Surya Namaskar, consult your doctor, as there is contraindications to perform this complex. If during the classes you felt dizziness or other malaise, stop the practice.

Glossary

• Yoga - physical, mental and spiritual practices that originate in the culture of ancient India. In modern society, yoga is more popular as a system of exercises, which are sometimes accompanied by respiratory practices, and end with relaxation in Shavasan or meditation.
• Asana - Initially, this word marked a posture for sedentary meditation, but now it is called anyone poses that a person takes during yoga practice.
• Pranayama is the practice of respiratory control in yoga, aimed at managing vital energy (prana). In many practices, breathing is synchronized with the execution of Asan. Sometimes it is independent practices.

Surya Namaskar

Suryya Namaskar - a complex of 12 Asan, from which yoga practitioner usually begins. In different directions, the yoga asana may change. According to some schools of yoga, Surya Namaskar awakens the sunny sides of the person. Sometimes the execution is accompanied by singing certain mantras. Typically, the number of repetitions begins with 2-3, it increases to 12 and then multiple 12. The maximum number of circles is 108.

1. Pranamasana

Pranamasana - Pose Praying. She begins and finishes the complex of Surya Namaskar. During Pranamasana, you can take a deep breath and exhale, and if you make several laps of the "Greetings of the Sun", then just exhale.

• Stand up to the Sun, if possible.
• Fold your hands in the greeting gesture of "Namaste" (which means "Bow to you"): Palm together, thumbs touch to the middle of the chest.
• Foot joke together.
• Foot fingers straighten and press to the floor.
• Makushkoy pull strictly up.
• Shoulders Expand back and down.
• Mentally stretch the spine from the top of the tailbone.

2. Hasta Utanasana

Hasta Utanasan - the word "hasty" translated from Sanskrit means "hand", "Utthan" - "stretched". The body is stretched and filled with cheerfulness, the chest department is revealed.

• Palms are closed in Namaste.
• With deep breath lift straight hands up.
• Divide your hands on the width of the shoulders. Palm faces each other.
• All body pull up hands.
• In the complicated version, you can make a deflection in the thoracic spine and take your head back. Please note that novice is not recommended to perform a deflection. If you decide to fulfill it, do it under the supervision of the coach.

3. Utanasana

Utanasana translated from Sanskrit means "stretched pose". The purpose of this Asana is to stretch the spine and the rear muscles of the thighs.

• On exhale with raised up, make a tilt forward. Do not make sharp movements.
• Try to touch the floor with your hands.
• If you are not a professional or you lack stretch marks, slightly bend your knees or grab the legs with your hands.
• Keep your back smoothly.
• Muscles legs should be tense and stretched.

4. Ashva Santochnasana

Ashva Santochnasana - Rider Pose. The goal is to disclose the hip joints. First, it is performed with the right foot, when repetition, the foot complex changes to the left.

• Speed ​​with full breathe on the left leg.
• Right leg take as far as possible back.
• You can put the leg on your fingers or put on the rise of the foot.
• Go on the palm. Newcomers are allowed to rely on the fingers of the hands.
• Keep left legs bent between your hands.
• Chest pushing forward.
• See up, pulling the front of the body.
• Relax the muscles that are pulled out.

5. Planck

Cumbhasana, or the pose of the plank, is not found in all variations of the complex, but, for example, in the sculptural composition at Delhi airport it is. This Asana strengthens his hands, wrists, spine, muscle press, hips.

• Palms Eat into the rug, hands straighten.
• On the exhalation, remove the left leg back.
• Both legs put on your fingers on the pelvis width.
• Strain the muscles of the press and buttocks.
• Heels direct back, and the center of the chest forward.
• Watch that the loin does not burn and the body remains direct.

6. Ashtanga Namaskara

Ashtanga Namaskar is "worshiping eight parts of the body."

• On the breath delay, bend your hands in the elbows, like when pressing, do notice: the elbows are located along the body, and not spaced to the sides.
• Seal your legs in the knees.
• Rock back.
• Lift the buttocks.
• Check the neck, thipping your head forward.
• Lower the torso to the floor.
• Touch the floor with breasts, knees and chin. Thus, you will rely on eight points: fingers of both legs, both knees, chest, chin, both palms.
• Copchik pull up.

7. Urdhva Mukha Svanasan

Urdhva Mukha Svanasana - "Dog muzzle up". The purpose of this Asana is to stretch the front surface of the body as much as possible.

• From the poses of Ashtanga Namaskar, with a breath, please contact your arms and serve the body forward.
• The hips slightly tear off the floor and hold in that position.
• Head smoothly tip back.
• Get back the back.
• Pull yourself with your hands up, rely on the muscles of the hands, carrying the body weight also on the hands.

8. AHOHO MUKHA SHVANASAN

HOFHO MUKHA SHVANASAN - "Dog muzzle down". Asana, resembling a dog that sips, from here and its name.

• From Urdhva Mukha Schwanasana on the exhale, climb in the pose "Dog muzzle down". Palms and stops do not move.
• Hands straighten.
• Legs straighten.
• Tase lift.
• Point point to the floor.
• Hands pull to your feet.
• Tighten your knees.
• Try to put the heels on the floor.
• Copchik pull up.
• Chest pull to feet.

9. Ashva Santochnasana

Ashva Santochnasan is repeated. Do not forget that Asana is first performed with the right foot, when repetition, the foot complex changes to the left.

• With a breath of HOFHO Mukha Svanasana, step by right-legged forward so that the stop is between the palms.
• Left leg remains at the back.
• You can put the leg on your fingers or put on the rise of the foot.
• Go on the palm. Newcomers are allowed to rely on the fingers of the hands.
• Keep the right leg bent.
• Chest pushing forward.
• See up, pulling the front of the body.
• Relax the muscles that are pulled out.

10. Utanasana

Utanasan, or "Stretched Pose," - another of the repetitive pos.

• On the exhale left leg, put to the right.
• Tase lift.
• Foot straightened if possible.
• Fingers (or, if it turns out, palms) remain on the floor.
• If you are not a professional or you lack stretch marks, slightly bend your knees or grab the legs with your hands.
• Keep your back smoothly.
• Muscles legs are tense and stretched.

11. Hasta Utanasana

Hasta Utanasana repeats.

• With a deep breath, smoothly rise, feeling how every vertebra is spinning alternately.
• Raise hands.
• Divide your hands on the width of the shoulders. Palm faces each other.
• All body pull up hands.
• In the complicated version, you can make a deflection in the thoracic spine and take your head back. Please note that novice is not recommended to perform a deflection. If you decide to fulfill it, do it under the supervision of the coach.

12. Pranamasana

Pranamasana - This posture started the cycle and now finishes it.

• Lower your hands.
• Fold them in the greeting gesture "Namaste": palms together, thumbs touch to the middle of the chest.
• Foot joke together.
• Foot fingers straighten and press to the floor.
• Makushkoy pull strictly up.
• Shoulders Expand back and down.
• Mentally stretch the spine from the top of the tailbone.