Surya Namaskar (Sun Salutation) - Step by Step, with Breathing скачать в хорошем качестве

Surya Namaskar (Sun Salutation) - Step by Step, with Breathing

This video is an explanation of the 12 steps of Surya Namaskar or Sun Salutation, with demonstration by Rajni Wadhera. CHAPTERS 0:00 Surya Namaskar 0:41 Technique 6:19 Practice of Surya Namaskar 15:57 Benefits Position 1: PRANAMASANA: Inhale, bring the feet together and exhale, bring the hands to the chest and join them in prayer position. Position 2: HASTA UTTANASANA: Inhale, stretch the arms up beside the ears and push the hips forward, look up to the hands without dropping the head. Position 3: PADAHASTASANA: Exhale, stretch your body forward and bend down from the hip, place the hands by the sides of the feet, with toes and fingers in one straight line. You can bend the knees and bring the chest close to the thighs and the forehead close to the knees. Position 4: ASHWASANCHALANA ASANA: Inhale, stretch the right leg back as far back as you can. Place the left knee down. The more you stretch the leg back, the more the spine will stretch and each vertebra in the spine will stretch. Position 5: KUMBHAKASANA: Tuck the right toes in and take the left leg back into the plank pose. The body should be in one straight line, with shoulders aligned with the wrists and the abdomen tucked in towards the spine. Look down a little ahead of the hands. Position 6: ASHTANGA NAMASKAR: Exhale, drop the knees down, keeping the hips lifted up. Bring the chest down on the mat between the hands. Bring the forehead or the chin down on the mat. Position 7: BHUJANGASANA: Inhale, slide forward and arch the back, keeping the elbows bent and close to the chest, and relaxing the shoulders away from the ears. Position 8: ADHO MUKHA SVANASANA: Exhale, tuck the toes in, lift the hips up and look to the toes. Press the heels and the hands down. Keep the abdomen tucked in towards the spine and look to the toes. Position 9: ASHWASANCHALANA ASANA: Inhale, bring the right leg forward between the hands and place the left knee down on the mat. Push the left leg as far back as you can, in order to work on the hip joint and the pelvis. Position 10: PADAHASTASANA: Exhale, bring the left leg forward. Press the hands down, bring the chest to the thighs, and the forehead to the knees. You can bend the knees if needed. Position 11: HASTA UTTANA ASANA: Inhale, stretch the arms up beside the ears, push the hips forward and look up to the hands without dropping the head. Position 12: TADASANSA: Exhale, release the arms and relax them by the side of the body. Repeat the same 12 positions with the left leg stretching back. BENEFITS: 1. Surya Namaskar or Sun Salutation is an effective way of loosening up, stretching, massaging and toning all the joints, muscles and internal organs of the body. It is used as a warm-up for the body and is a complete form of exercise to keep the body healthy and disease-free. 2. Surya Namaskar if practised regularly, balances the energy system at both the mental and the physical levels. 3. It strengthens the spinal nerves and the back and helps balance the metabolism. 4. It tones the spine, neck, shoulders, arms, hands, wrists, back and legs, thus making the body flexible. 5. It stimulates and balances all the systems of the body, including the skeletal system, nervous system, respiratory system, reproductive system, circulatory system, lymphatic system, digestive system and excretory system. 6. It improves blood circulation. 7. It helps in proper elimination of waste from the body. 8. It helps build strong immunity. 9. It strengthens the heart. 10. It stimulates the digestive organs. 11. It strengthens the abdominal muscles. ========================================== Sivananda Yogalife is an independent yoga studio located in New Delhi, India, offering online as well as physical classes. It is not affiliated to any other organisation. ========================================== To get notifications of our latest videos, please subscribe to our channel:    / smitayogalife   If you would like to donate to us, please visit https://www.yogalife.in/donation.html For information on our classes, please visit our website https://www.yogalife.in Get in touch with us: Email: smita@yogalife.in WhatsApp: https://wa.me/919717977400 Telegram: https://t.me/sivananda_yogalife Connect with us on Facebook:   / yogalifesouthdelhi   Follow us on Instagram:   / smitayoga   Join our Telegram channel: https://t.me/joinchat/F1ZPnPeS9a5mZjdl ========================================== Learn variations of Surya Namaskar (sun salutation):    • Sun Salutation (Surya Namaskar) and Variat...   54 rounds of Surya Namaskar (sun salutation) practice:    • Sivananda Surya Namaskar (Sun Salutation) ...   Pranayama and Surya Namaskar practice (audio):    • Pranayama and Surya Namaskar (Audio) | Siv...   #SunSalutation #SuryaNamaskar #WeightLoss #YogaForWeightLoss #Yogalife #HathaYoga #SuryaNamaskarSteps #SuryaNamaskarPoses #SunSalutationSteps #SunSalutationPoses #SuryaNamaskarForWeightLoss #108SuryaNamaskarForWeightLoss #SivanandaSuryaNamaskar