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Yoga Practices – I YOGA PRACTICES – I Surya Namaskar In Sanskrit, Surya refers to the Sun while Namaskar means to bow or to greet. Thus in English, Surya Namaskar is also referred to as Sun Salutation. As per the traditional forms of the asana, each of the 12 postures is accompanied by a mantra or a chant. Steps of Surya Namaskar (Sun Salutation) Surya Namaskar (Sun Salutation) is composed of 12 different postures. In this section; we will discuss how to perform each of them properly. 1. Pranamasana (Prayer Pose) Pranamasana is the first posture in the yoga sequence. To accomplish this pose, stand upright on your mat and ensure that your feet are placed close to each other. Next, take a deep breath, expand your chest and relax your shoulder. During inhalation, raise your arms from the side and while exhaling join both your palms together as if you are praying. The prayer posture or first salutation is complete. 2. Hasta Uttanasana (Raised Arms Pose) Ensure that your palms are joined together, just like in the previous prayer pose. Take a deep breath, lift your arms and slightly bent backward. Your biceps must stay close to your ears. 3. Hasta Padasana (Standing Forward Bend Pose) Breathe out and bend forward from your waist. Try to touch the floor with your hands. However, ensure that your spine remains straight. While performing this pose, you should exhale slowly and thoroughly. 4. Ashwa Sanchalanasana (Lunge Pose) Bend your knees slightly, so that the palms can rest on the floor beside your feet. Take a deep breath, bring your right knee towards the right side of your chest and stretch your left leg backward. Raise your head and look forward. 5. Chaturanga Dandasana (Plank Pose) Inhale and bring your right leg back as well. Now both your hands will be right under your shoulders. Ensure that your body is parallel to the ground. 6. Ashtanga Namaskara (Eight Limbed Pose) This is also referred to as salutations using eight points or parts. After performing Chaturanga Dandasana, exhale and slowly bring your knees down toward the floor. Rest your chin on the floor and keep your hips suspended in the air. If done correctly, both your hands, knees, chin, and chest will rest on the ground while your hips will remain suspended in the air. 7. Bhujangasana (Cobra Pose) Rest your legs and midsection flat on the ground. Position your palms beside your chest. Inhale and apply pressure on the hands to raise your upper body. At this point, your head and torso will resemble a cobra with a raised hood. 8. Adho Mukha Svanasana (Downward Facing Dog Pose) Keep your palms and feet where they are. Exhale and gently lift your hips, so that the body forms an inverted ‘V’. Straighten your elbows and knees. Look toward your navel. 9. Ashwa Sanchalanasana (High Lunge Pose) After performing Adho Mukha Svanasana, go back to Ashwa Sanchalanasana by bringing your right foot forward. Keep your left leg stretched behind you and look forward. 10. Hasta Padasana (Standing Forward Bend) Inhale and bring your left foot forward, such that it is next to your right foot. Keeping the position of your hands intact, exhale and slowly bend your torso to enter into the Hasta Padasana pose. 11. Hasta Uttanasana (Raised Arms Pose) Inhale and lift your upper body. Join the palms and raise your arms above your head. Then bend backward as you did in step 2. 12. Pranamasana (Prayer Pose) This is the last step. Breathe out and stand straight in a relaxed manner. Lower the arms and hold your palms in front of your chest. This marks the end of the first set of Surya Namaskar. Benefits of Surya Namaskar . It improves the blood circulation of all the important organs of the body. Improves the functioning of the heart and lungs. Strengthens the muscles of the arms and waist. Makes the spine and waist more flexible. Helps in reducing the fat around the abdomen and thus reduces weight. Improves digestion. Improves concentration power. 2. Padmasana Padmasana yoga is an ultimate meditative pose. It is a cross leg sitting asana, which follows the ancient Indian tradition of yoga with your feet on the thighs. 1. Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect. 2. Bend the right knee and place it on the left thigh. Make sure that the sole of the feet point upward and the heel is close to the abdomen. 3. Now, repeat the same step with the other leg. 4. With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position. 5. Keep the head straight and spine erect. 6. Hold and continue with gentle long breaths in and out. 7. Mudras stimulate the flow of energy in body and can have amazing effects when practiced with Padmasana. 8. When sitting in Padmasana, you can deepen your meditation by incorporating either Chin mudra, Chinmayi mudra, Adi mudra or Bhrama mudra. Breathe for a few minutes while in the mudra and observe the flow of energy in the body. Benefits of the Padmasana (Lotus Position) . Improves digestion . Reduces muscular tension and brings blood pressure under control . Relaxes the mind . Helps pregnant ladies during childbirth . Reduces menstrual discomfort . Alleviates mental stress . Strengthens knee and ankle joints . Reduces menstrual cramps . Awakens your consciousness . Fights insomnia . Improved posture and healthy spine . Improves circulation and respiration 3. Vajrasna Vajrasna or the diamond posture will be greatly beneficial for the organs in the lower abdomen region. This asana helps to improve the power of digestion is enhanced. It is suggested that, for diabetic patients to sit 10 - 15 minutes in Vajrasana after every meal will help to improve their health. The posture is said to have the power to stimulate the pancreas. 1. Kneel down. 2. Bring your knees to close together. Ensure that your feet stay a little apart. 3. Sit back between your calves. 4. Pull your feet as close to your buttocks as you can. 5. Ensure that your back is straight. 6. Stretch your arms out forward and bring your palms to cover your knees. 7. At the outset, maintain the posture for 2 minutes. 8. Gradually increase the duration as you continue to practise the posture. Benefits of the Vajrasana (Diamond Position) . Helping keep the mind calm and stable. Curing digestive acidity and gas formation. Helping to relieve knee pain. Strengthening thigh muscles. Helping to relieve back pain. Strengthening sexual organs. Helping in treatment of urinary problems. 4. Sukhasana Sukh means wellness or comfort. It is known as Comfort Pose. 1. Begin seated in Dandasana 2. Cross the right shin in front of the left, so that the knees stack over the feet 3. Be directly on top of the sitting bones, so that the bowl of the pelvis is upright, neither spilling forward nor backwards 4. Clasp the knees with the hands and use the arms to pull the length of the spine forward and up 5. Draw the sacrum towards the navel and the thoracic spine towards the sternum 6. Maintain this active and lifted spine and turn the palms to face the ceiling, drawing the hands back until the heads of the upper arms are in line with the side body Benefits of Sukhasana or Easy Pose Find stillness and tranquility. Eliminate anxiety Stretch the external aspect of the knees Open the ankles Promote grounded-ness Unlock the hips Lengthen the back muscles and spine. 5. Tadasana Tadasana yoga or the Mountain Pose is suitable for all levels of yoga practitioners and is considered to be the foundation of all standing yoga postures. This pose requires the engagement of the entire body while relaxing the mind. Stand with your feet slightly apart and make sure that your weight is balanced equally on both feet. Inhale, raise your arms above your head, interlock your fingers with palms facing upwards. Raise your shoulders up towards your ears and on an exhale, roll your shoulders back and down your spine, opening your chest and straightening your posture. Relax all muscles in your face, including your tongue. Relax your eyes and maintain a steady gaze. Come back to normal position and relax. Benefits of Tadasana Pose . It improves posture, opens up the chest and lengthens the spine . Gently strengthens the thighs, buttock and leg muscles . It is also beneficial in increasing awareness and concentration . Reduces flat feet and relieves sciatica . Releases tension from the face . Tadasana gives a good stretch to the arms, chest, abdomen, spine and the legs. It creates a sense of physical and mental balance. This sense of balance can be enhanced if one practices the same with closed eyes. It can help to increase height. 6. Chakrasana (Side Position) 1. Stand up straight while your legs are together and press your heels and feet on the floor. Keep your body well balanced on both your legs. This position is called Tadasana. 2. While inhaling, slowly raise your right hand vertically above your head. 3. At the horizontal level turn the palm to face upwards. 4. Slowly raise your right arm above your head with deep inhalation, until the biceps touch the right ear. Don’t forget to keep your palm facing the left side. 5. Stretch the right arm upwards. 6. Exhale and bend to your right. Slide your right hand down, alongside your right leg. Bend laterally. Do not bend either backwards or forwards. 7. The left palm slides down along the left thigh as far as possible.
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