Sun Salutation Surya Namaskaram Variation 28

Sep 15th, 2017
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1.Pranamasana Salutation pose

Step: Stand tall with the feet together and palms placed in front of the chest in anjali mudra.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body awareness and balance.
Mantra: Om Mitraya Namaha

2.Ardha Chandrasana Half moon pose

Step: Inhale raise the arms over the head and extend the spine up and arch the back as much as possible.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Opens the chest, shoulders, improved body balance and strengthens the legs and back muscles.
Mantra: Om Ravayae Namaha

3. Parivrtta Padhasthansana Revolved Palms to the feet pose

Step: Bend forward from the hips and hold the right ankle with the left hand and the left ankle with the right hand and twist the body to the left side and bring the chest facing forward, lengthen the spine towards the floor and open the elbows wider.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back muscles and the legs. Stimulate the abdominal organs and strengthens the arms and shoulders.
Mantra: Om Suryaya Namaha

4. Uthana Nathaiasana Intense snail pose

Step: Bring the right leg back and place the right knee on the floor. Maintain the left knee above the left heel. Place the right elbow on the floor and hold the left ankle. Twist the body to the left side and bend the right leg. Hold the right foot with the left arm and bend the knee to bring the heel closer to the buttocks.
Breathing: Inhale and as you exhale bend
the knee
Awareness: Manipuraha Chakra
Benefits: Improves hips alignment, good stretch for the hip flexor and buttocks muscles.
Mantra: Om Bhanavae Namaha

5. Eka Hastha Adhomukha Svanasana Downward facing dog – one arm variation

Step: Bring the left leg back and place the feet in line with the hips and arms in line with the shoulders. Arch the chest and place the forehead on the floor. Hold the left leg with the left arm.
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Improves the strength of the shoulders, arms and the back muscles. Opens the chest and good stretch for the calves and the hamstrings.
Mantra: Om Khagaya Namaha

6.Balasana Child Pose

Step: Sit on the feet, spread the knees apart and place the chest and chin on the floor. Stretch the arms to the front.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Calms the mind and balance the energy movement. Improves sleep quality and induces relaxation.
Mantra: Om Pushnayae Namaha

7. Urdhva Mukha Svanasana Upward Facing Dog

Step: Move the body forward and place the palms under the shoulders and arch the back as much as possible. Keep the legs strong and active and lift the knees off the floor.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Improves the flexibility of the spine and strengthens the back muscles. Tones the legs and arms
Mantra: Om Hiranya Garbaya Namaha

8. Eka Hastha Adhomukha Svanasana Downward facing dog – one arm variation

Step: Place the feet in line with the hips and arms in line with the shoulders. Arch the chest and place the forehead on the floor. Hold the right leg with the right arm.
Breathing: Exhale
Awareness; Vishuddhi Chakra
Benefits: Improves the strength of the shoulders, arms and the back muscles. Opens the chest and good stretch for the calves and the hamstrings.
Mantra: Om Marichayae Namaha

9. Uthana Nathaiasana Intense snail pose

Step: Bring the right leg forward and place the left knee on the floor. Maintain the right knee above the right heel. Place the left elbow on the floor and hold the right ankle. Twist the body to the right side and bend the left leg. Hold the left foot with the right arm and bend the knee to the bring the heel closer to the buttocks.
Breathing: Inhale and as you exhale bend the knee.
Awareness: Manipuraha Chakra
Benefits: Improves hips alignment, good stretch for the hip flexor and buttocks muscles.
Mantra: Om Adityaya Namaha

10. Parivrtta Padhasthansana Revolved Palms to the feet pose

Step: Bend forward from the hips and hold the left ankle with the right hand and the right ankle with the left hand and twist the body to the right side and bring the chest facing forward, lengthen the spine towards the floor and open the elbows wider.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back muscles and the legs. Stimulate the abdominal organs and strengthens the arms and shoulders.
Mantra: Om Savitre Namaha

11. Ardha Chandrasana Half moon pose

Step: Inhale raise the arms over the head and extend the spine up and arch the back as much as possible.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Opens the chest, shoulders, improved body balance and strengthens the legs and back muscles.
Mantra: Om Arkaya Namaha

12. Pranamasana Salutation pose

Step: Stand tall with the feet together and palms placed in front of the chest in anjali mudra.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body awareness and balance.
Mantra: Om Bhaskaraya Namaha

 

Surya (Sun) Namaskaram (Salutation) is the most commonly practised yoga sequence by many Yoga traditions today. Although the sequence of Sun Salutation does not have any reference in ancient scripts, Surya Namaskaram is one of the main disciplines in the Hindu tradition and Indian System of Medicines such as Siddha and Ayurveda. Traditionally, Hindus worship the sun every morning exposing their whole bodies to the rising sun. Later, this practice was formulated as a sequence of Yoga postures. Different traditions practise different variations in Sun Salutation. This ranges from 10, 12, 14 or even 16 steps. Although the number of poses does not matter, it can be modified according to the practitioner’s flexibility and strength. Many Yoga traditions such as Vinyasa yoga, Power Yoga start with Sun Salutation and modify the poses in the middle.

It is good if you can practise Sun Salutation facing the rising sun in the morning and setting sun in the evening. Although Sun Salutation is a good start for Yoga practitioners as a self practice, people with injuries and medical conditions must practise it under expert guidance. Kids will enjoy this practice as it is fun to move around and easy to remember. Every month we will feature different variations of Sun Salutation and tips.

Tips

1) This month sun salutation sequence is focused towards the intermediate to advanced practitioners.
2) Prepare for this sequence by doing warmup practice for shoulders, quadriceps and twisting movements.
3) Make sure you don’t let the shoulder joints compress or grind while performing the Eka Hastha Adhomukha Svanasana.
4) Watch the stress on the knee joints while performing the Uttana Nathaiasana.
5) Start with a few rounds of basic sun salutation sequence before practicing such advanced variations.

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