Surya Namaskar 1

  • June 2020
  • PDF

This document was uploaded by user and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this DMCA report form. Report DMCA


Overview

Download & View Surya Namaskar 1 as PDF for free.

More details

  • Words: 366
  • Pages: 1
S£rya Namask¡r I

1

2

7

3

4

8

5

9

6

10

11

12

1. T¡·¡sana. Stand straight, feet together. Hands in prayer position in front of the chest. Tuck the tail bone under. Keep the head and back straight. Relax the body. In 2. Back bend. Raise and stretch the arms above the head. Arch backward and look up. Ex 3. Forward Bend. Bend forward from the hips without bending the knees and try to place the hands on the floor. Go down as much as possible, keeping the back straight. In 4. Lunge. Place the palms on the ground either side of the feet and stretch the left leg back as far as possible. Rest it on the ball of the foot, keep the leg straight. The right knee is bent under the chest. Hold the body in a straight line. Ex 5. Plank. Reach the right leg back beside the left. Hold the body in a straight line and tighten the abdominals. The arms are straight. Do not raise the abdomen, or allow it to sag. Hold 6. Stick. Bend the elbows and lower the entire body to within a few inches of the floor. Keep the arms close to the body, In 7. Cobra. Lower the body to the floor then lift the chest up and arch the back, using the back muscles and pressing gently with the hands. The elbows are bent and pressed into the ribs. Ex 8. Downward Dog. Tuck the toes under and lift the buttocks. Bring the body into an inverted ‘V’ position. Take the head towards the knees. The heels descend towards the floor. In 9. Lunge. Lift the head and place the right foot forward between the hands. Keep the left leg straight behind the body. Ex 10. Forward Bend. Bring the left foot up to meet the right and bend forward, keeping the legs straight. Drop the head to the knees. In 11.Back bend. Slowly come up and bring the arms above the head and arch backward. Ex 12. T¡·¡sana. Lower the hands to prayer pose in front of the chest. Repeat the entire sequence on the opposite side.

Surya Namaskar I Apr-2009

Related Documents

Surya Namaskar
June 2020 14
Surya Namaskar
April 2020 8
Surya Namaskar
June 2020 9
Surya Namaskar 1
June 2020 4
Surya Namaskar V6.pdf
June 2020 7
Surya
June 2020 19