Surya Namaskar — yoga exercise for. How cheerfully to greet the morning


Сурья Намаскар — зарядка для йога. Как бодро встретить утро

We all, without exception, heard about the benefits of charging in the morning. We know that a must give to Wake up not only our brain but also our body, our muscles, joints and vertebrae. But in reality few of us this same charge perform. It seems to us that we do not have enough time or motivation, and sometimes we just don’t know what exercises to do and where to start.

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

I want to tell you about a versatile system for awakening the whole body Surya Namaskar. This is a very ancient Indian practice that allows us not only to exercise his body and the energy of the sun.

Why do we need Solar energy?

The sun in the astrological chart of the person responsible for the activity, the ability to take responsibility, activity, goals, optimism, joy, desire to focus on the positive, the immune system, good posture, etc.

If you note in yourself the lack of these qualities, then the position of the Sun in your horoscope is weak.

Making a complex of Surya Namaskar, you will experience:

  • increase of vital energy;
  • the increase in activity, cheerfulness during the day;
  • optimism;
  • strengthening the muscles of the abdomen;
  • the normalization of the digestive processes;
  • improved focus and concentration, etc.

The complex is just 15 minutes time. To run it every morning is not difficult. To do the practice should be facing East in a well ventilated area. The most favorable time for this early in the morning (preferably before sunrise).

Step 1. Pranamasana

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

Hold hands in a prayer position opposite the heart chakra (center of chest). The body is a straight line. Focus on the heart chakra (Anahata).

Step 2. Hasta uttanasana

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

On the inhale lift your arms up and arch your back to a state of mild discomfort. To prepare for the execution of this asana, try to make a deflection, leaving your hands on the lower back, thereby keeping it in a comfortable position. Legs together. The gaze is directed upwards. Focus on the throat chakra.

Step 3. Pamahalaan

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

On the exhale bend forward. Be careful that your knees do not bend. Try to approach a belly to thighs, and forehead to touch the knees. The concentration of the sacrum.

Step 4. The aswa sanchalanasana

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

Inhaling take the left leg back and bend your right knee. Hands leave the location of the previous asana. Concentrated at between the eyebrows.

Step 5. Parvatasana

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

Right foot pull back. Try to press your heels to the floor and fully straighten your back and reduce shoulder blades. Eyes looking at the toes. Focus on the throat chakra.

Step 6. The Ashtanga Namaskara

On the exhale, get down on your Mat, touching the floor with forehead, chest, palms, knees and toes. The stomach not touching the floor. It is a posture of reverence (8 parts of body touches floor) of the Sun. Hold in this position. Concentration on the solar plexus. If still cannot touch the floor with your forehead, you can perform the exercise as pictured, tapping his chin.

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

Step 7. Bhujangasana

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

In the pose of the snake rotten waist, leaning on hands. The pelvic floor does not apply. Chest pushed forward. Concentration on the rump.

Step 8. Parvatasana

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

Repeat Step 5 again and take the mountain pose.

Step 9. The aswa sanchalanasana

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

The asana performed in Step 4, bending at the knee the left leg, and straightening the right.

Step 10. Pamahalaan

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

The asana performed in Step 3.

Step 11. Hasta Uttanasana

Сурья Намаскар — зарядка для йога. Как бодро встретить утро

Step 12. Pranamasana

Do breath and relax. We again came to the Asan, which began (12 exercises). The circle of Surya Namaskara is repeated inverted. You can make a few laps,preferably an even number of times.

I wish you all a cheerful Wake-up and informed the morning!



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