This is a series of 12 postures performed at the beginning of a yoga class. Surya Namaskar only takes 3 to 10 minutes a day...
Stand upright with your hands by your side in Tadasana.Inhale an exhale into prayer position
Inhale as your raise your hands above your head whilst bending backward.
Exhale as you bend forward keeping your arms by your ears and try and bring your head to your knee, into standing forerward bend.
Hold your breath whilst you take the right foot back the then the other foot back into plank (press up position).
Then as push the bottom up as bring your chin in line with your hands just above the mat, inhaling push on the toes come in to Cobra posture as you straighten the toes.
Turning over the toes over as you exhale pushing your bottom into the air into Dog Posture.
Inhale, bring one foot back between the hands with the knee bent and look up,exhale as you bring the other foot back in to standing forward bend.
Inhale keeping your spine and arms straight in line in with your ears as you come up and back.
Exhale as bring your arms into prayer position then by your sides, as you started.
Repeat taking the other left foot back and so on.
Eventually you should do five( or ten if your up to it) continuous rounds, starting and ending with prayer position.
Once have layed down go into the relaxation posture,
Try the instant relaxation posture and inhale squeeze the hands buttocks,exhale legs and feet to, then inhale the chest and ribs and face arms into tention so that the whole body is in tension, now juste exhale, open the mouth and sigh and release.
This method of relaxtion can be used in bed at night
, you can feel like you are floating between the sheets.
You won't want to move. Then try the Sleeping Posture.
Benefits
It tones up the digestive system by the alternate stretching and compression of the abdominal region; it massages the viscera (the liver, stomach spleen, intestines and kidneys) activates the digestion and gets rid of constipation and dyspepsia.
It strengthens the abdominal muscles and by doing holds the organs in place. Blood stoppages in the abdominal organs are banished. The arms and shoulders are strengthened.
Surya Namaskar steps up cardiac activity and the flow of blood throughout the system,which is ideal for the health of the body. It combats hypertension and palpitation's and warms the extremities.
It tones up the nervous system by stretching and bending the spine: it regulates the functions of sympathetic and parasympathetic nervous system and helps to promote sleep.
The memory improves. The skin is well irrigated so it reflects good health,and the complexion clears, it improves the muscle structure throughout the body.
It gets rid of any folds of fat, especially the surplus fat around the stomach,on the hips or thighs and on the neck and chin.
It lends grace and ease to the movement of the body for sport of all kinds.
Surya Namaskar revives and maintains a spirit of youthfulness, an asset beyond price
