S urya N amaskara or S un S alutation

S urya N amaskara or S un S alutation Surya or the sun is the primal cause of everything. It gives energy to all the living beings on the earth. Surya namaskara is the set of seven asanas in twelve steps. Every morning performing it with breathing techniques, energises the whole body and mind. Technique Starting position—stand erect with feet together and arms by the side of the thighs; balance the body equally on both the feet ( samasthiti ). Fig. . : . Namaskarasana . Hastottanasana . Padhastasana . Ashwasanchalanasana . Namaskarasana : Inhale, bring the arms up and with exhalation join the palm together in Namaskara mudra in front of the chest. . Hastottanasana : Inhale, raise both the arms up; stretch the body as much as possible and bend backwards without bending the knees. . Padhastasana : Exhale, bend forward from the lower back keeping the spine straight. Place the hands on the ground by side of the feet. Try to touch the forehead to the leg without bending the knees. . Ashwasanchalanasana : Inhale, place the right leg back as far as possible and touch the knee of right foot on the ground. Bend the left leg from the knee and keep the knee and foot at right angle; arching the spine back and look up between the eyebrows centre. Activity . •• Prepare a model of Surya Namaskara . •• Conduct competition between class. Do You Know? Surya namaskara can be performed with mantra . . Parvatasana : Stretch the left foot backward by the side of right foot, lower your head and move the buttocks upwards. Keep the arms and legs straight and heels on the floor. . Ashtanga Namaskarasana : Lower the knees, chest and chain to the floor. Keep the hips slightly up. The toes, knees, chest, hands and chin should be touching the floor. Fig. . : . Parvatasana, . Ashtanga namaskarasana Fig. . : . Bhujangasana, . Parvatasana . Bhujangasana : Lower the hips, inhale, then raise the head and push the chest up.