Suryanamaskar:
Suryanamaskar combines Yogasanas and Pranayama. As such, it brings about the general flexibility of the
body preparing it for further Asanas and Pranayama. This is usually done both at sunrise and sunset, facing the Sun.
Each stage of Suryanamaskar is accompanied by regulation of breath. The 12 steps of the Suryanamaskar are as follows:
Stand erect with the legs together and palms together. Take the hands above the head and bend the trunk backwards. Here,
inhale fully.
Bend the body to the bend and touch the knees by the
forehead. Keep the palms on the floor on either side of the legs. Exhale fully.
In this stage, kick the right leg back, take the left knee forward, look up and inhale. Touch the thigh with the heel.
In the next step, take the left leg also back, resting only on palms and toes; keep the body straight from head to toes inclined to the ground at about 30 degree. Here exhale completely.
Now, bend at the knee and rest the knees on the floor without altering the positions of the palms and toes. Rest the forehead on the ground. In this position inhale while moving backwards and then exhale completely.
Without moving the hands and toes, come forward on the chest and rest the forehead, chest, hands, knees and legs all the eight organs will be touching the ground. The buttocks will be raised up. Stay in ''Breath-out'' condition (Bahyakumbhaka).
Inhale, raise the head and trunk making the spine concave upwards without changing the position of the hands and feet. Keep the knees off the ground.
Exhale. Raise the buttocks, push the head down and have a complete arch with the heels touching the ground a palms on the floor.
Same as 5th step. Inhale and exhale.
Inhale and bring the right leg in between the two hands and in line with them. Arch the back concave upwards as in step 3.
Exhale and bring the left food forward next to the right foot and touch the knees with forehead as in 2.
Inhale. Come up, stand erect with hands along the body and relax.
Benefits of Suryanamaskar:
*Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia
*Strengthens abdominal muscles.
*Thoroughly ventilates the lungs, and oxygenates the blood
*Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.
*Tones up the nervous system and improves memory.
*Promotes sleep and calms anxiety.
*Normalizes the activity of the endocrine glands - especially the thyroid gland.
*Refreshes the skin. Prevents Skin disorders.
*Improves muscle flexibility.
*Prevents loss of hair and graying.
*Helps reduce fat.
*Broadens chest and beautifies arms.
*Makes the spine and waist flexible.
*Produces health, strength, efficiency and longevity.
CAUTION:
*Pregnant women should not practice this after third month of pregnancy.
* Patients of Hernia and high blood pressure are warned against this practice.
* People suffering from back conditions should seek proper advice before commencing Surya Namaskar.Women should avoid it during menses.