Sun is the source of all energy.

Salutation to the sun or Surya Namaskar is

thus a prayer to seek the energy or prana from it and vitalize the body, mind
and soul.
Surya Namaskar has a deep effect in detoxifying the organs through copious
oxygenation and has a deeper relaxing effect. It is a series of 12 physical
postures. These alternating backward and forward bending postures flex and
stretch the spinal column giving a profound stretch to the whole body.
(Read: Top 5 yoga poses for women)
The flowing series of 12 yoga postures are described below:
1. Pranamasana
Stand erect with feet together. Join the
palms together in front of the chest in a namaskar mudra. Concentrate on
standing straight, steady and in a meditative mood. This posture helps to
induce a state of introversion, relaxation and calmness. It activates
the anahata chakra or pranic centre an energy centre located in the heart
region. Breathing: Slow and steady breathing.
2. Hasta Uttanasana
Stretch both arms above the head, palms
facing upward. Arch the back and stretch the whole body. This posture
stretches the chest and the abdomen and lifts the prana (energy) upwards to
the upper parts of the body. Breathing: Start inhaling as you stretch both
arms, and hold breath (kumbhaka) in the stretched arm position.
3. Pada Hastasana
Bend the body forward and down, keeping
the spine straight. Avoid collapsing the chest or over-rounding the upper back.
Keep the legs straight and perpendicular to the ground. The knees may be
allowed to bend a little, if needed. This posture massages the abdominal
organs. The power of digestion increases and female disorders such as
menstrual irregularities are relieved. A healthy flow of blood is sent to the
spinal nerves as they are stretched and toned. The hamstring muscles at the
back of the thigh and calf muscles are also stretched. Inversion increases
blood flow to the brain. The prana is channelized to the lower regions of the
body propelled by exhalation. Breathing: Start exhaling (rechak) as you bend
forward. Exhale fully as you reach the bent position. (Read: Yoga asanas for
the spine)
4. Ashwa Sanchalanasana
Extend the left leg back and drop the
right knee to the ground. The right knee is bent up and kept between the
palms and the right foot placed flat on the ground. Lift the spine and expand
the chest. Look straight and concentrate at the centre of eyebrows. Breathing:
Start inhaling (purak) and fill your lungs as you reach the position.
5. Parvatasana
Bring the right leg back to join with the
left leg. Simultaneously raise the buttocks and lower the head between the
arms so the body forms a triangle with the floor. Try to place the heels flat on
the ground. Focus your awareness at the neck area. This posture strengthens
the nerves and muscles in the arms and legs, stretches the calf muscles and
makes the spine straight and taut. It relieves varicose veins and tones spinal
nerves. Breathing: Start exhaling (rechak) and completely exhale as you
reach the posture.
6. Sashtanga Namaskar
Gently drop both knees to the ground and
slowly slide the body down at an angle as you bring the chest and chin to the
ground. All eight limbs toes, knees, chest, hands and chin should touch the
floor. The buttocks are kept up. This posture develops the chest and
strengthens the arms. It sends additional blood to this area helping to
rejuvenate the nerves. Breathing: Keep the breath out in the exhaled position
(bahya kumbhak) as you reach the posture and start inhaling (purak) as you
move to the next posture.
7. Bhujangasana
Lower the hips while pushing the chest
forward and upward with the hands, until the spine is fully arched and the
head is facing up. The knees and lower abdomen remain above the floor.
Focus your awareness at the base of spine and feel the tension from the
forward pull. This pose gives dynamic expansion to the organs of the chest
and abdomen, relieving many ailments such as asthma, constipation,
indigestion, kidney and liver problems. It is very helpful in relieving tension in
the back muscles and spinal nerves. Breathing: Start inhaling. Fill lungs and
hold breath (purak and anthar kumbhak) as you stay in this posture.
(Read: Keep your face fit with Face Yoga)
8. Parvatasana
Move head backwards, keeping the palms
flat touching the floor. Place both feet flat on the ground. Raise the buttocks
and lower the head between the arms. This way you resume back to Posture
5. Breathing: Start exhaling as you reach the position.
9. Ashwa Sanchalanasana
Extend the right leg back and drop the left
knee to the ground. The left knee is bent up and kept between the palms with
the sole of left foot flat on ground. Look straight and concentrate at the centre
of eyebrows. Remember in Posture 4 the right leg was bent and the left leg
was stretched backward. Breathing: Start inhaling as you take the position,
hold breath (anthar kumbhak) for a few seconds.
10. Pada Hastasana
Bring the stretched right foot forward.
Join both legs and come back to Posture 3 i.e. bend forward bring the head
between the knees. Breathing: Start exhaling as you take the position.
Remain in Bahya Kumbhak for a few seconds.
11. Hasta Uttanasana
Stretch arms backwards. Come back to
Posture2. Breathing: Start inhaling as you reach position. Stay in anthar
kumbhak (lungs filled) for a few seconds.
12. Pranamasana
Straighten the body and bring the hands
in front of the chest. Resume Posture 1. Breathing: Start exhaling as you bring
the arms forward. Keep breathing normal in this position.
The above constitutes one round of Surya Namaskar. Rest for few seconds
before starting the second round. Surya Namaskar, like most asanas, is
recommended to be performed on an empty stomach. It is generally practiced
in the morning before breakfast or in evening.
Practising up to 6 rounds is more beneficial. However, increase rounds
gradually and steadily and never go beyond your capacity.
Synchronizing your breathing with the movements of the body is very
important. The basic breathing principle is to inhale during backward bending
postures and exhale during forward bending postures.
It is recommended that Surya Namaskar be done slowly with complete
awareness of breathing. When the exercises are done a little quickly, the gain
is more physical whereas if they are done slowly with breath awareness, the
gain is more mental and spiritual. Perform Shavasana or Yoga Nidra after
completing Surya Namaskar. (Read: Tips to do Yoga Nidra the right way)


















Top 5 yoga poses for women
Danielle Collins May 29, 2013 at 7:46 am
1 Comment

Women go through different phases in life from a teenager to becoming a
mother,menopause and old age. All these stages cause various physical
changes in ones body. In order to stay fit and flexible all the time, Danielle
Collins, a face yoga expert who is also a believer and practitioner of
yoga, Pilates and well being, lists out top 5 yoga poses that every woman
should incorporate in her exercise regimen.
I would recommend a balance pose, a twist pose, a forward bend/inversion
pose, a back bend and a side bend for women.
Back bend: Camel pose
The camel pose is excellent
for strengthening the spine, opening the chest and toning the thighs. If you
spend a lot of time sat down, it is a great pose to move the spine in the
opposite direction, therefore giving you better posture in everyday life. Only
attempt the pose if you know your back is strong enough.
Side bend: Triangle pose
If you are keen to tone up your
waist, have more flexible hamstrings and reduce tension in your shoulders,
then add triangle pose to your daily routine. Hold on each side for five breaths
or more and you will soon be enjoying a more streamlined, relaxed body.
Balance pose: One leg standing balance
Balance is
essential for good health. It takes practice but it is worth the effort. It can
prevent falls, improve sporting performance and holding balance poses can
improve core and lower body strength. Try focusing on one point in front of
you to stablilise you and to allow you to hold the pose longer. To challenge
yourself further, try closing one eye or both eyes. For an easier alternative,
practise against a wall.







Twist pose: Sitting spinal twist
Bring yourself gently into the posture
as shown in the picture. Then, slowly rotate your spine to look over the
shoulder where the arm is behind the back. Think about lengthening the spine
as well as twisting it. Hold here for five breaths and then repeat the other side.
This pose is excellent for releasing any tension in the muscles in either side of
the spine. It is also a great detox pose as it boosts blood circulation and helps
the lymphatic system remove toxins. It is perfect to do the morning.
Forward bend/inversion pose: Downward facing dog
Start on hands and knees, then
lift your bottom into the air and tuck your toes under. Adjust your legs until
comfortable and look towards your knees. If your legs are tight lift alternate
heels up to release the hamstrings. This pose is one of the most common
poses in yoga and is excellent for quickly releasing tight hamstrings, calves
and back.