Surya Namaskar

Sun Salutation – The Perfect Yoga Workout

If you are pressed for time and looking for a single mantra to stay fit, here’s the answer. A set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to keep the body in shape and the mind calm and healthy.

Surya Namaskar is best done early morning on an empty stomach. Let’s begin with these simple yet effective Sun Salutation steps on our way to good health.

Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 given below). You might find several versions of doing Sun Salutation. However, it is best to stick to one particular sequence and practice it regularly for best results.

Besides good health, Surya Namaskar also provide an opportunity to express

It complete with 12 rounds.......

• 1. Pranamasana (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.
Expand your chest and relax your shoulders.
As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.

2

• Hastauttanasana (Raised Arms pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers

How to deepen this yoga stretch?

You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backwards.

3

• Hasta Padasana (Hand to Foot pose)

Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.

How to deepen this yoga stretch?

You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees.
It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.

4

• Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.

How to deepen this yoga stretch?

Ensure that the left foot is exactly in between the palms.

5

• Dandasana

• (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.

How to deepen this yoga stretch?

Keep your arms perpendicular to the floor.

6

• Ashtanga Namaskara

• (Salute With Eight Parts Or Points)

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.

The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).

7

• Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.

How to deepen this yoga stretch?

As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can; do not force.

8

• Parvatasana (Mountain pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/\) posture.

How to deepen this yoga stretch?

If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.

9

• Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.

How to deepen this yoga stretch?

Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.

10

• Hasta Padasana (Hand to Foot pose)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.

How to deepen this yoga stretch?

Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.

11

• Hastauttanasana (Raised Arms pose)

Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.

How to deepen this yoga stretch?

Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.

12

• Tadasana

 

As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.

Bhramari Pranayama

Bhramari Pranayama (Bee Breath)

Bhramari pranayama is very effective in instantly calming your mind down. It is one of the best breathing exercises to release the mind of agitation, frustration or anxiety and get rid of anger. A simple-to-do technique, can be practiced anywhere at work or home, and an instant option available to de-stress yourself.
This breathing technique derives its name from the black Indian bee called Bhramari. (Bhramari = type of Indian bee; pranayama= breathing technique)
The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.

How To Practice Bhramari Pranayama (Bee Breath)

• 1. Sit up straight in a quiet, well ventilated corner with your eyes closed. Keep a gentle smile on your face.
• 2. Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
• 3. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers, while making a loud humming sound like a bee.
• 4. You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.

Breathe in again and continue the same pattern for 6-7 times.

Keep your eyes closed for some time. Observe the sensations in the body and the quietness within. You can also practice Bhramari pranayama lying on your back or lying on your right. While practicing the pranayama while lying down, just make the humming sound and do not worry about keeping your index finger on the ear. You can practice the Bee pranayama 3-4 times every day.

Benefits Of Bhramari Pranayama (Bee Breath)

• Instant way to relieve tension, anger and anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind.
• Gives relief if you're feeling hot or have a slight headache
• Helps mitigate migraines
• Improves concentration and memory
• Builds confidence
• Helps in reducing blood pressure

Points To Note While Doing Bhramari Pranayama (Bee Breath)

• Ensure that you are not putting your finger inside the ear but on the cartilage.
• Don’t press the cartilage too hard. Gently press and release with the finger.
• While making the humming sound, keep your mouth closed.
• You can also keep your fingers in Shanmukhi mudra (hand position) while doing this pranayama. To sit in Shanmukhi mudra, gently place your thumbs on the ear cartilage, index fingers on the forehead just above the eyebrows, middle fingers on eyes, ring fingers on nostrils and the little fingers on corners of your lips.

Contraindications

None. Once this pranayama is learnt correctly from a yoga teacher, anyone from a child to an elderly person can practice this pranayama. The only pre-requisite is that this pranayama should be done on empty stomach.

Sheetali Pranayama

Sheetali Pranayama or the cooling breath is usually done after practicing other asanas and pranayamas. Sheetali Pranayama cools the body.Sheetali in sanskrit means ‘cooling’. Sheetalipranayama is mentioned in the yoga texts Hatha Yoga Pradeepika and Gheranda Samhita.

Sheetali involves folding of the tongue to form a tube like shape. Some people may find it difficult to fold their tongue. They can do an alternate practice call Sheetkari Pranayama, which gives similar benefits.

Avoid doing Sheetali pranayama if you are suffering from a cold as it is counter productive. But if you are in a hot environment, it is ideal for cooling the body.

How to do Sheetali Pranayama (The Cooling Breath)?

1. Sit in a comfortable asana with palms on the knees.
2. Roll the tongue from the sides so that it forms a narrow tube. The tongue is folded from both the sides and the edges almost meet at the center on the top.
3. Breathe in slowly. First fill the abdomen, then the chest and finally the neck region. This is the complete yogic breath.
4. Pull the tongue inside the mouth and close the mouth.
5. Bend the neck forward to do the chin lock, also called theJalandhara Bandha
6. Hold the breath for some time, as much as you are comfortable
7. Release Jalandhara Bandhaand exhale slowly through the nose
8. This is one round of SheetaliPranayama. One can do as many rounds as you may feel comfortable.

Benefits of Sheetali Pranayama (the Cooling Breath)

1. The action of pulling the air through the tongue creates a cooling effect on the body.
2. Sheetali relaxes the body and the mind.
3. According to Hatha Yoga Pradeepika,Sheetali can cure colic, enlarged speen, fever and disorders of the bile.
4. Sheetali can also remove hunger and thirst.
5. Gheranda Samhita describes Sheetali as the giver of Bliss. The text says thatSheetali removes indigestion, phlegm and bilious disorders.