Suryanamaskar – the essence of Hatha yoga
Originating in India, yoga is the essential way of life for anyone. Yoga in India holds a major portion of ancient knowledge passed down to us from sages who have attained nirvana through lifetime of meditation and Yoga.
Yoga retreats all across India with the best gurus always start with Suryanamaskar facing the sun, early in the morning. It cannot be emphasized enough about how important and whole Suryanamaskar is in its entirety. It is the whole package in one simple yet fulfilling yoga routine. Whether you are a seasoned practitioner or a beginner in yoga, it is essentially a combination of 12 asanas corresponding to a specific chakra and bija in your body.
Also known as Sarvanga Sundara Asana, as a beginner, you may find it difficult and challenging to perform, but once you start with it, it flows just like sun flows through the sky seamlessly, giving you a sense of calm and control over your body, mind and soul.
The 12 steps :
The 12 steps or asanas or a full cycle of suryanmaskar is to be completed in the following way.
Just keep in mind that each step should flow into the next one for best effect.
1. Pranamasana : Prayer
Keep your feet together and distribute your weight on both feet equally just relax your shoulders then breathe in and lift both your arms up slowly and then exhale and bring your palms together in a prayer position in front of your chest.
This activates the Anahat (heart) chakra and the bija is om hrāṁ
2. Hasta Uttanasana : Raise
Breath in and lift your arms up and stretch them back, make sure that your arms are close to your ears and try to stretch yourself fingertips to toes.
This activates the Vishuddhi (throat) chakra and the bija is om hrīṁ
3. Uttanasana : Bow down
Breathing out, bend forward from your waist while keeping your spine straight and exhale and completely bring your hands down to the floor beside your feet.
This activates the Swadhinsthana (sacrum) chakra and the bija is om hrūṁ
4. Ashwasanchalana : Equestrian
Breath in and push your right leg as far back as possible then bring your right knee to the floor and slowly look up.
This activates the Ajna (third eye) chakra and the bija is om hraiṁ
5. Adho Mukha Svanasana : Stick
Breath in and take your left leg back then bring your whole body in a straight line.
This activates the Vishuddhi (throat) chakra and the bija is om hrauṁ
6. Ashtanga Namaskara : Salute with eight parts
Gradually bring your knees down to the floor then exhale and slightly take your hips back and slide forward then relax your chest and chin on the ground and Elevate your posterior a little bit.
This activates the Manipura (solar plexus) chakra and the bija is om hraḥ
7. Bhujangasana : Cobra
Slide forward and raise your chest up into the Cobra pose and keep your elbows bent and fixed in this pose then keep your shoulders away from your ears and slowly look up.
This activates the Swadhisthana (sacrum) chakra and the bija is om hrāṁ
8. Adho Mukha Svanasana : Mountain
Breath out and lift your hips as well as your tailbone up and put your chest downwards to create an inverted V pose.
This activates your Vishuddhi (throat) chakra and the bija is om hrīṁ
9. Ashwa Sanchalanasana Opposite foot equestrian
Breath in and bring your right foot forward in between the two hands then bring your left knee down to the ground and press your hips down then look up.
This activates the Ajna (third eye) chakra and the bija is om hrūṁ
10. Uttanasana : Bowed down
Breath out and bring your left foot forward then keep your palms on the ground. You can bend your knees, if you feel some discomfort.
This activates the Swadhisthana (sacrum) chakra and the bija is om hraiṁ
11. Hasta Uttanasana : Raised
Breath in and roll your spine up and make your hands go up and bend backwards a little bit then push your hips
slightly outward.
This activates the Vishuddhi (throat) chakra and the bija is om hrauṁ
12. Pranamasana : Prayer
Exhale and first straighten your body and bring your arms down.
This activates the Anahata (heart) chakra and the bija is om hraḥ
Follow the aforementioned steps and more at the best yoga retreats at the most attractive packages and visit us at yognamaskar.com and do not forget to follow us in social media at #yognamaskar for daily yoga motivation and all things yoga.
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