Rishikesh Surya Namaskar
Rishikesh Surya Namaskar the yogic Sun Salutation is a
series of 12 physical postures these
alternating backward and forward bending
postures flicks and stretch the spinal
column through their maximum range
giving a profound stretch to the whole
body the basic breeding principle is to
inhale during upward and backward
bending postures and exhale during
forward bending postures one full round
consists of the 12 poses done twice in
sequence practice 3 to 9 rounds of the
Surya Namaskar daily for maximum
benefit when the same movements are done
little quickly the gain is more physical
and when they are done slowly with
breath awareness the gain is more mental
and spiritual stand erect with your feet
close together perform Namaskar mudra by
joining your palms together in front of
your chest
breathe in and stretch your arms over
your head into the Anjali mudra and then
arch your back feel the healthy
stretch in your whole body breathe out and
bend forward while bringing your hands
back to the chest in namaskar mudra
perform the padahastasana by bringing
your head to your knees while keeping
your hands on either side of your feet
breathe in and extend your right leg
back until it is as straight as possible
and you're balanced on your toes and
hands
your left leg should be bent with a soul
flat on the ground lift your head and
then back and open up your chest this is
the Ashwasanchalasana the equistrian
posture while breathing out bring
your left leg back towards the right and
keep the feet just a foot apart with
your heels flat to the ground
simultaneously raise your buttocks and
lower your head between your arms so
that your body forms a triangle with the
ground this is the meru asana or the
mountain posture while maintaining the
posture take a deep inhalation while
breathing out drop both knees to the
ground and slowly slide the body down at
an angle and bring your chest and chin
to the ground eight parts of your body
namely your toes knees chest hands and
chin should touch the ground while the
buttocks are kept up breathe in and come
into bhujangasana the cobra position
focus your awareness at the base of your
spine and feel a healthy stretch in your
back and neck exhale and come back to
the meru asana the mountain posture
this strengthens the arms and legs as
well as the spinal column
inhale and bring your right leg forward
in between your hands while keeping your
left leg in its original position to
perform the ashwasanchalanasana breathe
out and bring your left foot forward to
come into the padahastasana now
breathe in and come up and perform the
Anjali mudra and bend backwards
breathe out and come back to the standing
while bringing your hands back to the
chest in namaskar mudra to perform the
rishikesh Surya Namaskar on the opposite
side perform the practice again with a
slight modification to complete the
other half the same movements are
repeated except that the left leg is
brought back while performing the ashwasanchalana
the first time the other
postures such as meru asana
ashtangabhoomisparsha and bhujangasana are
done in the same manner
when coming back to the ashwasanchalana
the left foot is brought
forward and then the pada hasta is
performed by joining the right foot to
the left breathe in and come up and perform
the Anjali mudra and bend backwards breathe out
and come back to the standing while
bringing your hands back to the chest in
namaskar mudra and finally relaxing in
the samisthithi with deep breathing
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