31-12-2014 Surya Namaskar or Sun Salutation

The sun is the primary source of energy and life. Worship of the sun has been a feature of all ancient civilizations. The sun is worshipped not only for its intimidating heat only but also for its nourishing and life giving properties. Its warmth and light affects our physical as well as mental health. In the Indian tradition, Yogis perform suryanamaskaara (sun salutation) as a form of yogic exercise. The Sun salutation is a series of yogic postures. There are various versions of the sun-salutation, consisting of different sets of postures. Here, a sequence of twenty-four postures is given. One has to perform all the postures in a series, without any break, but at the same time, one should not rush or strain the body more than what is needed. The sun-salutation is to be performed as a preliminary to one’s yoga practice. The purpose is to remove stiffness from the body and make the asana practice more effective, comfortable and enjoyable. This practice benefits the body whenever it is performed. The best time for practice would be early morning with the face turned towards the rising sun.

POSTURE -1 Join your feet. Keep your body straight. Join your palms.
TURE -2 Lock your fingers. Inhaling, stretch yourself backwards. The head should be between the arms.
POSTURE -3. From the second posture, exhaling from both nostrils, bend yourself forward and rest your palms on both sides of your feet. This should be done without bending the knees.
POSTURE -4. From the third posture, bend the right knee upwards and simultaneously stretch the left leg as far back as possible and rest the toes of your left foot in a straight line from your right foot.
POSTURE -5 Inhaling, raise your arms as well as chest from the fourth posture and stretch it backwards. Look straight
POSTURE -6 Now come back to the fourth position from the fifth, exhaling all the while.
POSTURE -7 Now, from the sixth position, take your right leg next to your left leg and join the ankle, toes, calf muscles, knees and thighs of both the legs. Put all the weight on the palms and toes. The torso should be raised as high as possible and the head should be facing downwards and placed between the palms.
POSTURE -8 From the seventh position, bring the torso down and then face it forward. Look straight.
POSTURE9. From the eighth posture, come back to the seventh position.
POSTURE10. From the ninth posture, bend your left knee upwards and place the left foot between the palms. Stretch the right leg as far back as possible and rest the toes of the right foot in a straight line with the left foot.
POSTURE11. Inhaling, raise and stretch the arms and chest backwards look straight.
POSTURE12 Repeat posture 10
POSTURE13 Repeat posture 9
POSTURE14 Repeat posture 8
POSTURE15 Repeat posture13
POSTURE16. kneel down. Sit on your joint, raised ankles. Look straight.
POSTURE17. Now, raise your hands and inhaling, take your arms and chest backwards.
POSTURE 18. From the seventeenth posture, exhaling, bend forward and rest your arms on the ground. Arms should be straight and elbows shouldn’t bend. The head should be between the arms and the forehead should touch the ground.
POSTURE 19From the posture 18, come back to the seventh position.
POSTURE20 come back to the posture 8
POSTURE 21come back to the posture 7
POSTURE22 While in posture 20, join your feet and with slight jump bring them between both your hands, already placed on floor in posture 21 in a squatting position.
POSTURE23 Repeat posture 3
POSTURE24Now slowly come back to the posture 1

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