Isha Biroriya/Rishikesh: Surya Namaskar is an ancient yoga practice that promotes your physical and mental health. It is helpful in balancing pranayam, asana and morale. Surya Namaskar strengthens the heart and improves the respiratory tract. Doing Surya Namaskar reduces belly fat and strengthens the digestive system. Moreover, it helps in meditation and peace by improving mental state.
In a special conversation with Local 18, Gokul Bisht, yoga trainer of Sadhak Yogshala located in Rishikesh, Uttarakhand, told that Suryanamaskar is done for about 15 minutes in the beginning of yoga. It is also called full body workout. In fact, bones, muscles, neck, stomach, back and almost all the body parts get exercised in it. This strengthens the muscles and maintains physical balance, which improves physical and mental health.
1. Pranayama
It starts with pranayam. For this you have to stand straight and bring your feet close to each other. After which, take a deep breath, expand your chest and relax your shoulders completely.
2, Hasta Uttanasana
For Hasta Uttanasana, come into prayer pose, and join both your hands, after that take a deep breath and raise your arms and exhale slowly.
3. Hasta Padasana
While doing Hasta Padasana, keep your back straight and bend your waist forward. After that try to touch the floor.
4. Ashwasanchalanasana
Now bend both your knees slightly so that the palms of your hands rest on the ground next to your feet. After that, take a deep breath and slowly take one knee near your chest and pull your leg back a little, then lift your head and keep looking forward.
5. Chaturanga Dandasana
Taking a deep breath, bring one leg back and place both hands just below your shoulders. Your body should be parallel to the ground.
6. Ashtanga Namaskar
Now slowly lower both your knees towards the ground. Then keep your chin on the ground and then keep your hips in the air. You have to keep your hands, knees, chin and chest on the ground, while your hips should be in the air.
7. Bhujangasana
To do this asana, first lie down on the ground on your stomach. After that, join your feet together and keep your palms near your chest in line with your shoulders. Also, keep your body comfortable by keeping your forehead on the ground, take a deep breath and lift the front part of your body upwards and keep both the hands straight.
8. Adho Mukha Svanasana
While in Bhujanasana, exhale slowly and raise your hips to form a V shape with the body. Then straighten your elbows and knees and look towards the navel.
9. Ashwa Sanchalanasana
Now keep your left foot backwards and while looking forward, bring the other foot forward.
10. Hasta Padasana
While inhaling, bring one leg forward so that both the legs are equal. Now exhale and slowly turn your body.
11. Hasta Uttanasana
Now while inhaling, lift your upper body and join your palms then raise your arms above the head. then lean back
12. prayer pose
Now exhale and stand straight. Now lower your arms and keep the palms in front of the chest.
Tags: Local18, yoga
FIRST PUBLISHED: May 15, 2024, 17:15 IST