suryanamskar to make your day happy
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The powerful sections of happiness that can change your life style.TRANSCRIPT
Surya Namaskara
S u r y a N a m a s ka r a a l s o k n o w n i n E n g l i s h a s S u n
S a l u t a t i o n i s a c o m m o n s e q u e n c e o f a s a n a s . I t s o r i g i n s
l i e i n I n d i a w h e re t h e y w o r s h i p S u r y a , t h e H i n d u s o l a r
d e i t y. T h i s s e q u e n c e o f m o v e m e n t s a n d a s a n a s c a n b e
p r a c t i s e d o n v a r y i n g l e v e l s o f a w a re n e s s , r a n g i n g f ro m
t h a t o f p h y s i c a l exe rc i s e i n v a r i o u s s t y l e s , t o a
c o m p l e t e s a d h a n a w h i c h i n c o r p o r a t e s a s a n a ,
p r a n a y a m a , m a n t r a a n d c h a k r a m e d i t a t i o n . I t i s o f t e n
t h e b e g i n n i n g v i n y a s a w i t h i n a l o n g e r y o g a s e r i e s .
S ū r y a N a m a s k ā r a m a y a l s o re f e r t o o t h e r s t y l e s o f
" S a l u t a t i o n s t o t h e S u n " .
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Surya Namaskara
1. Pranamasana
2. Hasta Uttanasana
3. Hasta paadasana
5. Adho Mukha Svanasana
6. Ashtanga Namaskara
7. Bhujangasana
8. Adho Mukha Svanasana
9. Ashwa Sanchalanasana
10. Uttanasana
11. Hasta Uttanasana
12. Tadasana
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4. Ashwa Sanchalanasana
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Pranamasana
Stand fac ing the Sun with palms
fo lded and both the thumbs
touching the chest .
Breathing: Inhale whi le ra is ing the
hands and exhale as hands are
brought down to chest level
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Hasta Uttanasana
Raise hands upward, wi th feet
fi rmly on the ground, bend
backwards, stretch arms fu l ly.
Breathing: Inhale
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Hasta paadasana
Slowly bend forward, hands
touching the earth wi th respect ,
head touching the knees.
Breathing: Exhale
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Ashwa Sanchalanasana
Set both hands wi th the
palms down fi rmly on the
ground, pul l the left leg
backward, ra ise the head
looking at the Sun, fu l l
weight rest ing on the two
palm and ten fi ngers.
Breathing: Inhale
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Adho Mukha Svanasana
Bring right leg back close to left
leg, keeping hands and legs
straight, bend the body at the hip
forming an arch, just like a
mountain, known as parvathasan or
mountain pose’. Breathing: Exhale
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Ashtanga Namaskara
Stretch yourself fully on the ground in the Saashtanga Namaskar
pose (all eight ‘anga’ or parts of the body on the ground – head,
thigh, eyes (sight), mind, word, feet, hands and ears (hearing)). In
reality, feet, knees, thighs, chest, forehead touch the ground with
the hands stretched out and in folded position, with your mind and
thoughts on the full Namaskar, then slowly turn the head to the
sides first to left and then to right so that each ear touches the
ground.
Breathing: Inhale first and then Exhale fully.
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Bhujangasana
Slowly ra ise the head, bend backward as much as
poss ib le , hands stra ight , in the cobra pose.
Breathing: Inhale
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Pranamasana
Bring right leg back close to left
leg, keeping hands and legs
straight, bend the body at the hip
forming an arch, just like a
mountain, known as parvathasan or
mountain pose’. Breathing: Exhale
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Ashwa Sanchalanasana
Set both hands wi th the
palms down fi rmly on the
ground, pul l the left leg
backward, ra ise the head
looking at the Sun, fu l l
weight rest ing on the two
palm and ten fi ngers.
Breathing: Inhale
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Hasta Padasana
Slowly bend forward, hands
touching the earth wi th respect ,
head touching the knees.
Breathing: Exhale
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Hastauttanasana
Raise hands upward, wi th feet
fi rmly on the ground, bend
backwards, stretch arms fu l ly.
Breathing: Inhale
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Pranamasana
Stand fac ing the Sun with palms
fo lded and both the thumbs
touching the chest .
Breathing: Inhale whi le ra is ing the
hands and exhale as hands are
brought down to chest level
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