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12 Yoga Asanas or Surya Namaskar
Namaste my name is Sachinguru friends today we are here to learn Sun Salutation or Surya Namaskar surya namaskar is a series of 12important asanas put together when we perform this Sun Salutation every part of the bodystretch they say that when you do sun salutation more than 90% of the muscles get stretchedalso it can be a nice way to remain healthy to remain fit friends surya namaskar can bedone in three ways it can be done just with the alignment focusing on the body it canbe done along with the body on the breath it can be done along with the breath alongwith the body and also for the mind by doing a particular mantra but today's video we aregoing to talk about only alignment because lot of the time when people do sun salutationthey are just doing it fast we need to understand what is the right way to do of course it willvary from person to person and there are varieties of sun salutation this is one of it takingcare more about alignment so when we do sun salutation physically mentally and spirituallywe can get fit so friends let's learn Surya Namaskar parts by parts taking care of eachpart one after the other so the initial part you start with sun salutation in namaste whenyou do namaste make sure that you are grounding yourslef nicely with your feet and extendingto the spine then comes udohasthasana or hasthauttanasana.
so just watch this standing at the front ofthe mat after keeping the hands at the front of the chest or may be by the side of thebody even this is fine now raise your hands up and as you raise your hands up let thehands fall behind friends lot of time when people do this few things can happen the firstthing which can happen is people tend to bend too much we don't want that to happen we wantto engage the core becauuse if you bend too much forward then there is some kind of unduestrain the lower back which we don't want to happen when people are raising the handswhat they are also doing is they are allowing the head to fall first or they are allowingthe hands to fall first but when
we will do we will actually move all 3 together boththe hands and the head all the 3 thing will move together head will remain between thehands and hands in the head will move together behind so watch raising the hands up not allowingthe stretch to become to intense you can just relax the shoulder blades a little and letall the three things go together remember when we are going behind you are not pushingthe belly forward may be the buttocks are little form not squeeze and tight a littleform and the pelvic are is nice and strog we are engaging the core all the time so onemore time raising the hands shoulder blades are relaxed head in between and into a backwardbend head and hands will go together and slowly come back friends you can practice this particularposture for a while to know what exactly is a right position for you and keeping in mindthe all 3 are together so.
This was the first part the initial part now let's go to theother part from a backward bend we will go into a forward bend uttanasana so we are intoa backward bend now lot of people when they bend forward they bend forward like this roundingthe back no we don't want to do that we want to extend the spine when we want to come forwardso the alignment of the lower back the alignment of the upper middle back and also the headwill be there when we do this we want to make sure that we are engaging the core not allowingthe lower back to move too much forward not allowing the back to get round no we don'twant both the cases we want the neutral pelvis where we are neither too forward neither toobackward a neutral position so we are piviting actually from the hip joint not from the lowerback so after into a backward bend now slowly bending forward see when you go forward thespine and the head is in one line its one unit which is working together second veryimportant is you are actually engaging the core and using the hip lot of time peoplewhen they do this they can also hyper extend the knee by pushing the knee too much behindwe also don't want that we want cords to remain engaged the moment you engaged the cords theknee cap is also engage and the strain on the knee will be less so watch
it once againbend forward hand and spine is in one unit and then slowly coming down with ease droppingthe head when you do this make sure that if the hamstrings are too tight you can bendyour leg also and the kness that is also fine respect you body friends just be comfortableso this is the second part coming forward with the straight back once again watch thisinto a backward bend and now slowly uttanasana hand and spine in one unit slowly coming asmuch as you can and drop it hands can be kept here can be kept here can be kept behind maybe ideally keeping the hands by the side of the feet this is the second part so comingforward is very important and also coming forward from the right place is very hardvery crucial so this is the second part so now.
we learn the next part after bending forwardwe move to high lunge position also call it ashwasanchalan asana so let's learn this soyou are in this position where you are in the forward bend now you bring one leg behindlot of time people when they come forward they keep the hand on the floor and then theybring the leg behind in this case there is always a higher posibility we will travelbeyond the toe line we don't want that to happen because if the knee is going beyondthe toe line it can actually slowly start putting strain in the knee which on a longerrun is not good for them so when you come forward when you start bringing the leg behindmake sure that all the four are in one line if your hands are not reaching there bendyour leg that is perfectly fine bring the hands by the side of the feet and then bringone leg behind the moment you bring the hands and the feet in one line you wll automaticallyfine with the knee and the heel is in one line its a verticlal line also the knee thecentre of the ankle the front of the anke and the second toe is in one line we don'twant the knee to falls out neither inside .
it is also moving in the same line now lotof time people keep the palm on the floor if the limbs are not long enough they willfind the back is getting round it is difficult to lift the head so in that case its betterto cup the fingers and lift the chest little higher and let the head get align with theneck now comes to the third part very important the knee we want the knee to remain extendedso there is nice stretch in the groin in the hamstrings and we should feel as of the behindheel is pushing away from us be tall chest is open and keep breathing if you hold thebreath poture becomes difficult so position of the knee position of the hand positionof the behind leg position of the head and the spine should be in one line and then slowlycome back so friends this ashvasanchalan or high lunge is very important bcause it canopen the groin and the pelvis nicely also it can be maintain with right alignment nowwe learn the next part .
The next part is where from ashvasanchalan or high lunge we moveinto a plank position so we come to this position high lunge now from high lunge move the legbehind lot of time people come to this position and they feel this is a plank position canyou see my buttock little higher plank means a straight line can you see my buttocks higherno can you see my buttocks low no this is also not right so we have to be in betweenwhen yo are here there is no strain or the core is not engaged when you are here thereis lot of strain in the lower back so we are in between also the shoulder and the wristshould be in one line and the palms and the fingers are nicely engage in this we don'twant .
The weight to come on the wrist lot of time people keep the fingers together andthe weight start coming only on the wrist which on a longer run is also not for thewrist so fingers are nicely stretched body in a staright line knee staright hip engagethe core it is very good for strengthening of the core maintain like this breathe maybe when you exhale you can bring the abdomen wall inside hold here for 2 or 3 breaths usuallywhen you will do sun salutation you will keep holding with half breath but just to preparethe core you can practice this and you can make the core stronger the more better youhold the more the core become stronger now let's learn the next part from plank fromplank .
We are going to move into 8 points some school they will go into low plank some schoolwill allow all the whole part of the body to come down there are different reasons forit if you let the body to come down fully the reason is if the back is not strong enoughthen it is better to come down fully flat on the abdomen but if the back is in goodshape then we can slowly challenge ourself and come to 8 points if you are doing a sunsalutation a or b or vinysa flow then you can go to a low plamk also call it as Chaturangasanawe are talking about 8 points or ashtanganamaskar so after taking the plank position now bringthe knees down lot of people what they do is they move too much forwards then the buttocksare falling behind down on the floor or the pelvis comes on the floor so what to keepin mind after the knee to drops down you just try to bring the chest between the palms justchest between the palms so may be thumb can align with nipple line and chin on the groundthis is the reason.
Why it is call as 8 point can you see feet then 2 of my knees becomes4 then 2 of my palms it becomes 6 7th is the chest and chin is the 8th so there are 8 pointtouching on the floor so lot of time in especially in rituals in few temples people pray likethis they bow down like this so 8 points are touching on the floor now after doing this8 points let's learn the next step from 8 points we will go into a bhujangasana so inbhujangasana the area which is below the naval button will remain on the floor we are notdoing in upward dog we are doing bhujangasana where
We are actually lifting ourself withthe help of the lower back muscles and the abdomen muscles not with the strength of thehand so after coming to 8 points what you need to do is you need to first forward alittle or you can flatten the toes push yourself forward and then go up people sometimes theylift the chin too high this brings compression in the neck so its better to lift the chinlittle up may be like this keeping the head neutral extending the leg a little out sothere pelvis is nice and firm on the floor and there is no starin on the lower back elbowswill go inside so after coming to 8 points flatten the toes push yourself forward extendingthe leg lifting the head the upper chest lower chest elbows in shoulders open breathe headneutral this will slowly slowly make the lower back muscles strong and also friends.
It willcreate a nice massage on the abdomen the organs which are there inside the obdomen so afterdoing bhujangasana now let's learn the downward facing dog or also call as parvatasana sobhujangasana after bhujangasana tuck the toes in and use your hands press the hands downon the floor lifting the chest up and then lifting the buttocks up so lifting the buttocksup may be coming with the toes we will forward and pressing the toes and heels firmly downas you press the heels down just feel that you are lifting the sitting bones or the buttocksare up to the sealing and then sinking from the groin further down like this after reachinghere.
If the heel does not touch the floor its perfectly fine its okay but engag thefingers and the palms nicely and may be use your base of the index finger firm to pressit down further as if the ankle or the armpit is going towards the ankle like this friends this particular practice of parvatasana or downward facing dog will increase a nicestretch in the legs in the arms and also the spine so this particular practice is verygood to stretch the body and strengthen the body after doing the downward facing dog nowwe will come to ashvasanchalanasana so let's learn how to do it you come into a downwardfacing dog now you bring one leg forward lot of people who are very tight from the hipand the groin they will find that they can only come to here so what they can do is theycan use that particular size of the hand if I am bringing the right leg forward I'll usemy right leg to bring it forward using the hand to push it forward so that the hand cancome by the side of the feet if it does not come then it is okay but if possible bringit forward and take care the heel and knee is in one line knee align with the secondtoe tapping the fingers becoming tall behind leg like you and behind heel is falling downaway from you towards the floor hold into this position neck is nice and long make sureyou are breathing after moving from ashvasanchalan or high lunge we then come into uttanasanaor forward bend so from here we come to this position if possible lengthen from the lowerback or feel as if the sitting bone is going up lengthen and hold like this keep the shouldersrelax head neck falling loose so the transition from high lunge into bringing the other legforward is little easier now what is more important is when you move from there so whenyou move from uttanasana into an lifting the hands up or hastauttanasana it is very .
Importantagain to keep the spine and the head as one unit after coming here now engage the quardslifting the back up lengthening the back holding using the core head is in one line allowingthe hands to come in the line of spine and use your abdomen and the lower back to comeup you are using not around back to come up you are using a flat back to come up moreimportant you are actually using your feet also you are pressing the feet down on thefloor and coming up you can get stability and balance after coming up friends we gointo a backward bend keeping the head in between the hands engaging the core not pushing thepelvis too much forward so after coming up head in between shoulder blade relax backwardand namaste or hands by the side after backward bend we come to the starting position andhere by the side of the body hands or in namaste in the front of the chest after learning itpart by part now let's combine everything together let's club everything together andsee how it looks so you will stand at front of the mat tadasana holding yourself nicelyengaging your feet engaging your core spine tall head neutral neck long namaste and thenraise your hands up keeping the head in between the hands into a backward bend use your coredon't let the pelvis push too much forward slowly keeping the head and spine as one unitbend forward engaing the cords bringing the hands by the side now bring the leg behindright leg behind the front heel and knee in one line the behind leg straight heel pressingdown to the mat away from you and head is nice spine is nice now bring the other legbehind and cord into dandasana plank pose or falakasana also call is bring the kneesdown chest between the palm chin on the ground slowly flatten the feet move forward let thepelvis come down lift yourself up without using much of the hands tuck the toes in useyour hands press it down lift the buttocks up and press the heels down on the floor movingthe armpit towards the shoulder blade towards the ankle bring the leg forward the heel andknee in one line foot in between the palms extend behind leg straight behind heel movingaway from you head is nice and tall bring the other leg forward into uttanasana useyour spine and the head make your neck long extend your hands press your feet on the floorcome up slowly into a backward bend and finally into namaste so this was one side when theright leg goes behind while coming back the right leg comes forward then you can do theleft side this both .
Together makes one round complete so practice this and be fit friendsthis was the way to learn sun salutation of surya namaskar keeping certain things in minddepending on the alignment of the body and if you can take care of the alignment theprobability of getting injured is always less frinds I believe if you have liked my videothen hit the like button and don't forget to subscribe to our channel so that you canget updates of new videos also if you have any valuable feedbacks or suggestions plasewrite to us we will try to respond to you we will try to communicate to you if you wantus to cover any particular topic or subject related to yoga do write to us we will alsotry to cover that in the near future thank you for watching namaste .
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