Introduction to Surya Namaskar and Other Yogasanas.
Introduction to Yogasanas - Surya Namaskar, Bhujangasan, Vajrasan, Shalabhasana, Pashchimottarasan, Shavasan, Sarvangasan & Others.
During the
last century yoga was considered a fringe practice embraced mostly by
celebrities and “New Agers.” But over the decades millions from young children
to seniors in their eighties and nineties are practicing yoga. This mind-body practice
actually has the power to help your health in dozens of different ways.
Yoga means
union or addition.
Asan has
been defined in Yoga Sutra 2 – 46 as स्थिरसुखमासनम् (sthirasukhamasanam)
Sthira =
stable, steady, still
Sukham =
happy or comfortable
Asan =
posture
Yoga-Asan
thus means posture for union of body, mind and soul that is steady and
comfortable. Currently asana’s can be
‘Dynamic’ as well as ‘Static’ and this term is abbreviated as ‘Yoga’.
Yoga is
more than just a workout—it is a combination of four components: postures breathing
practices, deep relaxation, and meditation that can transform your health on
many different levels.
Yoga works
across multiple systems in your body at one time. For example, it helps to:
• Rev up your immunity by
raising levels of natural, disease-fighting antioxidants in your body
• Activate areas of the
brain that increase joy and diminish emotions linked to stress
• Switch on genes that
promote health (in as little as 8 weeks even if you’re a beginner)
• Decrease the need for
diabetes medications by as much as 40%
• Reduce depression,
anxiety, and stress and increase energy levels
• Lower your risk for
falling and may even help you re gain your balance if you stumble
1 Vajrasana
30-75 breaths : 1
round Improves circulation
in the lower abdomen. Prevents stiff knees and ankle joints. Sit down, stretch out
the legs and keep them together. Fold one leg at the knee joint and place the
sole under the buttock of the same side by turning it upward. Place the other
sole in the same way. Make a comfortable seat, keeping the knees close
together. Place the palms on the respective knees; keep the spine straight.
Drop the eye-lids. Relax the body and feel the breath. |
2 Bhujangasana
5-10 breaths : 3-5 rounds It builds a healthy upper spine. Relieves pains at the upper spine to
overwork. It adjusts the spinal column if there is any slight displacement.
It can cure the tendency of flatulence immediately after the meals. Lie on the check, resting forehead on the ground. Keep the palms on the
ground by the side of the chest. Lift the head. Take it back fully. Raise the
upper part of the body up to the naval. Gaze upwards. Maintain this position
for a few breaths. Come down gradually in the reverse order. Rest and relax. |
3 Shalabhasana
5-10 breaths : 3-5 rounds Fine practice to build up a healthy pelvis and abdomen. Keep the hips in
shape and strengthens the muscles of the back. The tendency of feeling
flatulent a short while after the meals is cured by a regular practice. Line on the chest with the chin on the ground. Keep the hands by the side of
the body, lcosing the fingers and keeping the fist facing upwards. Raise both
the legs backwards and upwards according to capacity. Do not bend the knees.
Breathing should be normal. Retain this position according to capacity. Come
down slowly and relax. |
4 Dhanurasana
3-10 breaths : 3-5 rounds Builds strong abdomen and elastic recti muscles. The spine is bent backto the
maximum and as a result, circulation in the spine is improved and the spine
becomes more elastic. Certain types of pains in the back and lumber regions
and rigidity of the spine can be cured. Lie prone with the chin on the ground and hands by the side of the body. Bend
the knees and catch the ankles. Try to get the legs back and up with the head
and the chest up. Secure a greater curve and get the pressure on the abdomen.
Retain the posture for a few breaths. Relax the legs and let both the
extremities come down on the ground slowly. |
5 Halasana
10-20 breaths : 1 round Maintains elasiticity of the spine and keeps the spine nerves in perfect
health. Develops strong abdominal muscles. Takes care of the thyroid.
Dyspepsia, flatulence and constipation can be treated by this pose. Enlarged
liver and spleen* can be reduced by this pose. It is also useful in certain
types of diabetes. Lie on the back with hands stretched by the side of the body. Raise the legs
gradually and slowly up to 90*. Move the legs towards the head till you touch
the ground with toes. Rest a few breathes. Move toes further away from head,
breath. Again rest. Bend the hands and prepare a finger lock encircling the head. Move the toes
again further away as you can. Rest. Maintain this and then come back to the
original position in the reverse order and relax. |
6 Paschimottanasana
15-50 breaths : 1 round It is fine posterior stretch. It builds strong abdominal muscles. The lumbo
sacral region gets richer supply of blood and pelvic organs are toned up.
Constipation, dyspepsia, seminal weakness and back pain can be treated. Sit down with legs stretched out. Bend index fingers to form hooks. Catch
hold of the corresponding big toes with these hooks. Bend the upper part of
the body from trunk onwards and let the forehead touch the knees with the
elbows to the ground. Relax and retain the pose for some time. Come back to
the original position by taking the head up and relieving the hold of the
toes. |
7 Sarvangasana
Maintains healthy thyroid and consequently the whole body remains healthy. It
influences sex glands beneficially. Immediate old age, seminal weakness,
dyspepsia and constipation can be effectively controlled and treated. Viparit Karini: Benefitial to female constitution. It mainly affects the
gonad and adrenal glands. Shirshasana: Funcitons of the brain, Sense organs become efficient. The
pituitary, thyroid and para-thyroid get a rich supply of blood and excretions
get regulated. Influences nervous system, endocrine glands. Useful in curing
neurasthenia, dyspepsia, constipation, congested throat, congested liver and
spleen, visceroptosis, hernia, seminal weakness and asthma of the nervous and
hepatic types. Lie on back, keep legs together and hands by side of the body. Raise both the
legs slowly upto 90*. Move legs upwards lifting trunk up with support of the
hands. Make body straight from nect to toes. The wole weight of body will be
on the neck and shoulders. Support the back with palms like brackets. |
8 Shavasana
30-75 breathes : 1 round Removes all types of mental, physical tensions and rejuvenates the mind and
the body. Insomnia and hypertension can be treated. Rehabilitation of
patients who have had a heart attack can be rapidly secured by its practice
over long period. Lie on back keeping little distance betwen the legs with hands slightly away
from the body. Keep whole body comfortable position. Drop eye-lids relax.
Focus the mind on movement of air that accompanies the breath and feel
experience the touch of it on soft palate and the walls of the nose. Do not
curb the mind. Maintain it for 5-15 minutes. |
9 Surya Namaskara Improves blood circulation, oxygen levels. Prevents stiff knees and ankle
joints. Helps to maintain healthy muscles and spine. Surya Namaskara, or Sun Salutation is a Yoga technique comprising a sequence
of twelve asanas. The origins of technique lie in India, regularly practice
in many Indian schools. It is often the beginning vinyasa within a longer
yoga series. Surya Namaskara, like most asanas, is recommended to be performed on an empty
stomach. Therefore some recommend a gap of at least two hours after eating
and before performing the namaskara. It is generally practised in the morning
before breakfast or in evening. |
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