मंगलवार, 29 नवंबर 2016

Step of Surya Namaskar




SURYA NAMASKAR


https://m.youtube.com/watch?v=YW_9EYlTsWY

Steps of Surya Namaskar:-

  1. Pranamasan:-
    Stand in an erect position, facing the sun,
    with palms folded near the chest
    in namaskar. Keep the feet
    together and breathe normally.
  2. Hasta uttanasana:-
    Breathe in, raise the arms upward,
    and bend backwards with the face
    pointing upwards and towards the sky.
    The back should be arched while
    bending backwards.
  3. Pada hastasana:-
    Exhale and keeping knees straight,
    bend down till the head touches the
    knees. The hands should touch the
    floor on either side of the feet with
    the palms flush against the ground.
  4. Ashwa-sanchalan-asana:-
    Inhale and stretch the left leg
    backwards, and balance the leg on
    the toes with the heel raised upwards.
    The right leg is bent at the knee and the
    head is lifted upwards to face the sky,
    while the hands remain stretched
    with the palms flush against the floor.
  5. Parvatasana:-
    Exhale and keeping the palms flush
    against the ground, the right leg is pushed
    back to stay parallel with the left
    leg. The hip is raised with the head
    bent downwards to face the navel.
  6. Ashtanga namaskar:-
    Inhale and lower the hips. The toes,
    knees, chest, and face touch the
    floor while the hips are slightly
    raised.
  7. Bhujangasana:-
    Exhale and stretch arms. Lift
    the chest so the back arches and the
    head is bent backwards to face the sky.
  8. Parvatasana:-
    Exhale and perform as in step 5
  9. Ashwa-sanchalan-asana:-
    Inhale and perform as in step 4
  10. Pada hastasana:-
    Exhale and perform as in step 3
  11. Hasta Uttanasana:-
    Inhale and perform as in step 2.
  12. Pranamasan:-
    Bring back the hands in a folded
    namaskar to the chest, and breathe
    normally as in step 1.
https://m.youtube.com/watch?v=YW_9EYlTsWYStep of Suya NamaskarStep of Surya Namaskar

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