Discussion » Health & Fitness » Sun Salutaion

  • R-R
    R-R wrote:
    Sun Salutation
    (surya namaskar)
    Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. The Sun Salutation builds strength and increases flexibility. Different styles of yoga perform the Sun Saluation with their own variations. However, the flow presented below covers core steps used in most styles.

    For the series below, a single round consists of two complete sequences: one for the right side of the body and the other for the left.

    On days when you think you have no time for yoga, try and do at least one or two rounds of the Sun Salutation. You'll feel the difference.

    1. Mountain

    Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.Lower abdomen to tighten,and tailbone forward,relax ur shoulders,open ur chest.Bend ur knees a little bit and Thigh muscles tighten.You could practice moutian postion agaist a wall.Try to make sure that ur waist and wall less than the thickness of ur palm.

    2. Hands up

    On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.Make suer that u can breath smoothly.And abdomen in.

    3. Head to knees

    As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.If u can stand straight then try to let ur chest touch ur knees.

    4. Lunge

    Inhale and step the right leg back,head up a little,chest open.

    5. Plank

    Exhale and step the left leg back into plank position. Hold the position and inhale.In this position feel like ur heels are pushing something.

    6. Stick

    Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.Knees slowly down first then ur chest but ur hips still up.Then all the way down to the ground.

    7. Upward Dog

    Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your hands touch the floor. It's okay to keep your arms bent at the elbow.Relax ur shoulders and open ur chest.

    8. Downward dog

    Exhale, lift from the hips and push back and up.Stay here for five breathes,one splay ur fingers all ur palms on the ground,two abdomen in heels on the ground and u could bend ur knees if its necessary.three tailbone forward,four elbow bend a little,five push the ground harder.

    9. Lunge

    Inhale and step the right foot forward,and if its too difficult for u to step back one time then step back at the farthest u can then use ur right hand to move ur foot forward.

    10. Head to knees

    Exhale, bring the left foot forward and step into head-to-knee position.

    11. Hands up

    Inhale and rise slowly while keeping arms extended .And abdomen in at the same time stretch ur arms

    12. Mountain

    Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg.

    This is sun salutation in detail.Which is what i tell my students when i was teaching.
    Hope u could try sometimes

Please login to post a reply to this thread.


WeLiveInBeijing.com is a social community for people living in or traveling to Beijing.

Powered by: Bloc