The set of exercises "Surya namaskar" (salutation to the sun) is one of the most popular and basic yoga techniques. At the same time, this set of exercises is quite simple and at the same time extremely effective. Most of the yoga techniques available in our time are too difficult for the average person to learn and perform, while they give a beneficial effect only for certain parts of the body and consciousness. The practice of Surya Namaskar in this regard is the most optimal and effective set of exercises.
The set of exercises "Surya Namaskar" contains a "complete" sadhana (yoga practice): asanas (exercises), pranayama (work with prana through breathing) and meditation, as a necessary state when performing the complex.
An urban person lives in such conditions when it is almost impossible to avoid stressful situations and a "semi-sedentary" lifestyle, which leads to mental and physical health problems.
The set of exercises "Surya Namaskar" in this case is almost a panacea for virtually any person living in the city, despite the fact that it takes only 5-15 minutes a day to complete it.
Surya Namaskar stretches, massages, stimulates and tones all the most important muscles and organs of the body. Among other things, this technique is a self-sufficient spiritual practice, provided it is meditatively contemplated.
The technique is a series of 12 asanas in which alternate bends forward and backward are performed, bending and stretching the spine and other parts of the body. If you find your body not flexible enough, the muscles are too tense and stiff, then you should start performing the complex in a slow, unhurried rhythm, with the maximum possible relaxation in each new position of the body. This complex is also one of the most effective methods for increasing body flexibility.
The complex is mastered gradually. First, you work out each asana separately, then, starting to perform them in combination, you synchronize your breath with each new position. You will quickly feel that the breathing pattern required for this complex is comfortable and natural. The principle of breathing in Surya namaskar is that inhalation is performed while bending backward, when the chest expands, and exhaling when bending, during contraction of the abdominal cavity.
When we begin to practice, we stand up straight, feet together, hands are freely lowered, eyes are closed.
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1. Pranamasana (prayer pose)
While standing, we perform the gesture "namaste" - hands folded, palms together, are located near the chest. We turn towards the sun, and mentally salute it. The referral factor is not strict, but it should be observed if possible. The eyes are closed, the body is relaxed, the feet are together, or slightly apart. Calming down, we are aware of all internal movements, breathing, heartbeat, you can try to feel the whole body as a whole, as a single stream of being, for at least half a minute. This will prepare us for further practice to be done in a meditative state.
2. Hasta Uttanasana (pose with raised arms)
With an inhalation, raise both hands up above the head. In the final position, the arms are straight at the elbows and parallel to each other; palms facing forward. The back bends. Inhalation occurs while accepting this position. The head is pulled back without undue stress. Attention is directed to the spine area.
3. Padahastasana ("head to feet" pose)
As you exhale, we gradually lower ourselves, bending in such a way that, if stretching allows, you can put your palms on the floor in front of your feet, or clasp your legs with your hands, and lean your head against your knees. In the original description of this asana, bending the legs is not recommended. They can be kept slightly bent to avoid undue stress on the knees. The movement of the trunk towards the legs is performed without jerking and without unnecessary tension. The deflection is carried out, from the hips, the back, if possible, remains straightened. If you have an inflexible back and find it difficult to achieve a perfect assana when your forehead is free to touch your knees, you should watch for a feeling of moderate tension across the entire back of your body, from toes to head, without being too zealous to avoid stretching. Even if you can't take padahastasana right away, over time tendons,the muscles in your back and legs will stretch, allowing you to get into the correct position. If you can reach the floor with your hands, they are held there until the 10th position. Attention is fixed on the pelvic area at the point of tension of the muscles of the back and legs.
4. Ashva Sanchalanasana (horseman pose)
While inhaling, extend the right leg back along the floor as far as possible, while bending the left leg at the knee. The left foot and arms remain in place. The palms, or fingertips, touch the floor to maintain balance, the arms at the elbows are straightened. The gaze is directed upwards. When the asana is performed correctly, there is a feeling of tension from the hip and up along the front of the body to the head. Attention is fixed on the eyebrow. In order to avoid undue stress on the knee joint, you can at least partially lean on your hands in this position.
5. Parvatasana (mountain pose)
As you exhale, we move the left leg back, and put it near the right, keep our legs parallel to each other, the socks are placed side by side until the 8th asana is adopted. At the same time, the buttocks rise and the head drops between the hands, bending forward towards the legs, so that, if possible, the gaze is directed to the knees. The heels are pulled towards the floor, causing a slight pull on the sinews of the muscles. In this case, the body forms a triangle. Attention is fixed on the neck area.
6. Ashtanga Namaskara (worship with eight points)
This shape is so named because eight points touch the floor in the final position. While holding the breath from exhaling the previous position, we bend our knees and lower them to the floor, then, also lower our chest and chin to the floor, keeping the buttocks raised. Gender: hands, chin, chest, knees and toes. Attention is fixed on the back muscles.
There is a less effective, but easier way to perform this ligament between the sixth and seventh asana without stopping, when you are also holding your breath in a wave, like a cat flowing out between your arms.
7. Bhujangasana (snake pose)
While inhaling, we lower the hips, while simultaneously pushing the chest forward and up with our hands, bending the spine in an arc. The head bends back, face up. Legs and hips remain on the floor. Hands hold the torso. When moving from the previous asana, the position of the hands and feet does not change. Attention is fixed at the base of the spine, in the place where there is a feeling of tension from pulling the trunk forward.
8. Parvatasana (mountain pose)
As you exhale, keeping your arms and legs straight, we take the mountain pose again.
9. Ashva Sanchalanasana (horseman pose)
As you inhale, move your left leg forward, placing your left foot between your hands. At the same time, the right leg pushes the pelvis forward, and we again go to the rider pose.
10. Padahastasana ("head to feet" pose)
As you exhale, move your right leg forward and place your right foot next to your left. The legs are straightened, the body bends forward. This exercise is a repetition of the third above.
11. Hasta Uttanasana (arms raised pose)
As you inhale, raise your torso and stretch your arms above your head. This exercise repeats the second in a complex.
12. Pranamasana (prayer pose)
The body straightens and takes its original position, as in the very first pose.
This series of exercises is one half of one round of Surya Namaskar. To complete a full circle, we perform the exercises in the same sequence, with the slight change that in the 4th and 9th asanas, the legs change places.
Ideally, the entire complex is performed in a continuous smooth flow. Each asana is replaced by a new movement of breathing, except for the 6th exercise of ashtanga namaskara (worship with eight points), which is performed while holding the breath. It is allowed to perform the complex with a delay and relaxation in each new position, then additional breathing cycles are allowed during each new asana.
If you feel noticeable fatigue after the first half of the lap, you should rest. During this rest, several full breaths are taken before starting the second half of the circle.
Each asana is performed in a relaxed, free manner with the least possible tension. Only those muscles are used that are necessary to maintain the current posture. By relaxing the muscles, stretching is more effective, with a pleasant, gentle stretch.
As for the number of circles in Surya Namaskar, it depends on your individual physical form. A healthy person should do at least 12 circles at a time. For beginners, you can do 4 circles. You can set a time limit of 5-15 minutes. Sometimes it is recommended to perform 6 circles quickly, combined with breathing, and 6 "slow" circles. Advanced practitioners are capable of doing 50 laps in one session. In any case, you shouldn't drive yourself to exhaustion, but sweating a little will be beneficial. After completing the lesson, you need a few minutes of relaxation in shavasana (corpse pose), when you lie on your back, your arms are extended along your torso, and your legs are shoulder width apart.
As for health restrictions, Surya Namaskar is not recommended for people with high blood pressure, coronary and arterial insufficiency, paralysis, hernia, tuberculosis, serious spinal problems, with sore joints and pregnant women.
The best time to practice is sunrise, or early morning - the quietest time of the day, when the atmosphere is filled with ultraviolet light so important for the body. If you follow the regime, then it will be much easier for you to come to the regular implementation of this wonderful complex.