May there always be the sunshine!

Surya Namaskar set of exercises (as it is called “Sun salutation”) is considered as both physical and spiritual practice at the same time. Performing all given exercises, namely 12 asanas in a sequential order, you work all your grounds of your muscles, train your joints and massage up all your internal parts of the body. Additional energy you are able to get from the Sun! When you turn to the sunshine with help of your thoughts or prays offering and speaking mantras aloud, its energy with the absolute curative effect fills your body out. Shouldn’t we want to gain this at the period of the sunshine energy decrease?

All helpful information according asanas and their correct performance is shown by Ayurveda therapeutic and yoga teacher in the Calendula clinic, Ajit Rajan. Find out more about asana effect and follow Ajit Rayan’s pieces of advice.

Pranamasana (Praying pose)

Stand up straight, put your feet together. Put your hands in front of your chest in namaskara-mudra. Close your eyes, relax your body and turn to the Sun in thoughts. Breathe regularly.

Concentration: at Anahata chakra (in the middle of the chest).

Health benefit: affection of the throat treatment; good for ab muscles; the general revitalizing effect is achieved.

Hasta uttanasana (outstretched arms pose)

While breathing in put your arms up. Put your hands together and then bend your body back as maximal as it is possible. Your head should also be turned back. Look at your thumbs staying in this pose. One more thing – your neck should be relaxed and knees should be straight (do not bend your knees).

Concentration: at Vishuddha chakra (in the clavicular notch zone).

Health benefit: sight mend; Sartorius muscles improvement; better blood flow to the head and hands is achieved.

Padahastasana (forward pitch pose)

While breathing out do slowly a forward pitch. Try to put your hands on the floor on each feet sides. Touch your knees with your forehead in this pose. Your legs and the back should be straight.

Concentration: at Svadhisthana chakra (the share-bone zone).

Health benefit:better digestion; more powerful legs and arms; legs puffiness treatment; limb muscles improvement; the strength of the veins sides is achieved.

Ashva sanchalanasana (horseman pose)

While breathing out stay at the same pose with the hands next to your feet. Then bend your left knee trying to outstretch your right leg as maximal as it is possible. The toes of the right foot and the right knee should rest on the floor. Move your pelvic body part forward. After this you should bend your body back as maximal as possible and look at the sunshine. To save your equilibrity try to hold balance with your fingers on the floor. Your left knee should be bent and stay between your arms. This knee should press out the belly. Your left foot should stay on the floor steadily. Try to feel your muscle stretch in the hip zone and throughout the length of the line from the hip to the forebody that ends in the point between the eyebrows.

Concentration:at Ajna chakra (the point that is centered between the eyebrows).

Health benefit: improves the small bowel work; restores from costiveness and liver illnesses; better reproductive function is achieved.
 

Parvatasana (mountain pose)

While breathing out put your left leg back next to the right one. Pay attention to details – this pose is meant that your big toes, ankles and knees should touch each other. Look at your toes while the head should be centered between your arms. Try to put up your backside simultaneously – your body should be alike the triangle towards the floor. Your heels should touch the floor and fixated there steadily.

Concentration: at Vishuddha chakra (in the clavicular notch zone).

Health benefit: restores from the limb pains; a positive impact on the abdominal organs; better blood circulation is achieved.

Ashtanga namaskara (eight body parts salutation)

While breathing out bend your knees and put them down on the floor. Touch the floor with your chest and chin too. Pay attention to one detail – your backside should be up. Your arms, chin, chest, knees and toes are on the floor. Bend your back while your belly should be held in.

Concentration: at Manipura chakra (in the solar plexus zone).

Health benefit: better arms strength; improves your character, namely – the humility feature.

Bhujangasana (cobra pose)

Put down your backside. Push your chest forward and up. Try to bend your spine in the maximal level – the arc pose should be gained with help of your back. Throw your head back – may your face look up. Pay attention to your breathing – breathe in when the forward and up actions are done. You need to feel the spin stretching when the forward movement are acted.

Concentration: at Svadhisthana chakra (the share-bone zone).

Health benefit: makes people fit and sprightly; treats the illnesses (all diseases relating to reproductive system); the better brain activity is gained.

Parvatasana (mountain pose)

Pay attention to your arms and legs – they should be straight. Breathe out and stat to turn around the axis of shoulders. Put up your backside and move your head such way as it is described in the fifth asana.

Concentration: at Vishuddha chakra (in the clavicular notch zone).

Ashva sanchalanasana (horseman pose)

Breathe in and put your left leg forward. Your left foot should be between your arms and hands. You should also put your right knee on the floor then, pushing your pelvic body part forward simultaneously with other actions done. Bend your spin back and look up as in the fourth asana.

Concentration: at Ajna chakra (the point that is centered between the eyebrows).

Padahastasana (forward pitch pose)

Breathe in and move your right leg next to the left one. Your legs should stay right near to each other. Straight your legs, do the forward pitch while your backside should move up too. Your forehead should touch your straight knees. Put your hands next to the feet.

Concentration: at Svadhisthana chakra (the share-bone zone).

Hasta uttanasana (outstretched arms pose)

Breathe in and put up your core, outstretch your arms over-head and put your hands together. Bend your body back as it was described below, in the second asana.

Concentration: at Vishuddha chakra (in the clavicular notch zone).

Pranamasana (Praying pose)

Breathe out, stay straightly and put the hands such way as it is described in the first asana.

Concentration: at Anahata chakra (in the middle of the chest).

These 12 poses are only the half of the full-fledged set of exercises. In order to end all the asanas complex, it is necessary to repeat all actions one more time but to change the legs (right to left, left to right). Pay attention to the 4th and 9th asanas – they will differ at the second part of the complex.

Start with 3 times a day (repeat the set of exercises 3 times a day). Then you are able to add one more repetition. Increase your intensively by degrees – one new repetition of the complex a week.

Remember that the Sun Salutation will make you stronger because the functioning of all organism systems will become better (including endocrine system, cardiovascular system, intestinal system and the respiratory one). All the body is filled up with the oxygen during the asanas performance. The tissues, muscles, brains – everything works better, faster due to the gained oxygen.


Attention! Sufferers from high blood pressure and cardiac insufficiency should consult their doctor according asanas performance because such physical exercises are forbidden for this category of people. Also you are able to ask a permission your yoga teacher or other qualified specialists in questions of asanas.


Photographer: Gennady Karasev

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