THE 10 VARIATION OF SURYA NAMASKAR!

SURYA NAMASKAR

VARIATION 1

ABOUT

NOW WE TAKE UP TO DIFFERENT SETS OF EXERCISE FORMED FROM SURYA NAMASKAR, A SPLENDID, COMPLETE EXERCISE WHICH CAN BE PRACTICED IN THE EARLY MORNING HOURS FACING THE SUN. IN THE ANCIENT DAYS THIS EXERCISE WAS PERFORMED DAILY SINGLY OR IN A GROUP BY SOME YOGIS AT DOWN. SURYA NAMASKAR IS A COMBINATION OF ASANAS AND BREATHING. IT HAS TWELVE VARIATIONS WHICH INVOLVE THE ENTIRE MUSCULAR STRUCTURE. SURYA NAMASKAR IS NOT CONFINED TO ANY PARTICULAR ORGAN OR LIMB OR THE BODY. IT ACTS EFFECTIVELY ON THE ENTIRE ORGANISM. IT IS CO-RELATED WITH PRANAYAMA OR BREATHING EXERCISE. IF PRACTICED DAILY WITH PERSEVRENCE, SURYA NAMASKAR CAN SERVE AS PANACEA.

TECHNIQUE

STAND ERECT WITH FEET TOGETHER.
PLACE THE PALMS TOGETHER IN FRONT OF THE CHEST.
BREATHE SLOWLY AND NORMALLY AND RELAX WHOLD BODY.
IT PREPARES THE PRACTITIONER PHYSICALLY AND MENTALLY FOR THE EXERCISES WHICH FOLLOW.

VARIATION 2

TECHNIQUE

RAISE BOTH THE ARMS ABOVE THE HEAD.
KEEP THE ARMS SEPARATED.
BEND THE HEAD AND UPPER TRUNK, SLIGHTLY BACKWARD.
INHALE WHILE RAISING THE ARMS.

BENEFITS

THIS ASAN IS VERY GOOD FOR RESPIRATORY SYSTEM AND TONES THE MUSCLES OF ARMS, SHOULDER, SPINAL NERVES AND LUNGS. IT ALSO STRETCHES THE ABDOMINAL VISCEA AND REMOVES EXCESS FAT FROM HIPS AND ABDOMINAL REGION AND IMPROVES DIGESTION.

VARIATION 3

TECHNIQUE

ON A FOLDED BLANKET STAND ERECT AND BEND FORWARD.
TOUCH THE FLOOR WITH YOUR FINGERS OR HANDS IN FRONT OF THE FEET EXHALE.
TRY TO TOUCH THE KNEES WITH THE FOREHEAD WITHOUT JERK OR STRAIN.
KEEP THE LEGS STRAIGHT, AND CONTRACT THE ABDOMEN IN THE FINAL POSITION TO EXPEL AS MUCH AIR AS YOU CAN.

BENEFITS

THIS ASAN CURES ABDOMINAL AILMENTS AND REDUCES FAT IN THE ABDOMINAL REGION, IMPROVES DIGESTION, BLOOD CIRCULATION, REMOVES CONSTIPATION AND MAKES THE SPINE SUPPLE AND ELASTIC.

VARIATION 4

ASHWA SANCHALANASANA

TECHNIQUE

SPREAD A BLANKET ON THE FLOOR AND ADOPT SITTING POSE.
STRETCH THE RIGHT LEG BACK AS FAS AS POSSIBLE AND INHALE.
BEND THE LEFT LEG BUT KEEP THE LEFT FOOT IN THE SAME POSITION.
THE ARMS SHOULD REMAIN STRAIGHT WITHOUT ANY JERK.
IN THE FINAL POSITION THE WEIGHT OF THE BODY SHOULD BE SUPPORTED ON THE TWO HANDS.
THE HEAD SHOULD BE TILTED BACKWARD.

BENEFITS

THIS ASAN MASSAGES THE ABDOMINAL ORGANS, STRENGTHENS THE MUSCLES OF THE LEG, IMPROVES NERVOUS SYSTEM AND BLOOD CIRCULATION.

VARIATION 5

PARVATASANA

TECHNIQUE

ON A FOLDED BLANKET, ADOPT THE POSE OF PADAMASANA AND GAZE ON A VISIBLE WHITE SPOT ON THE FLOOR.
USING THE HANDS FOR SUPPORT, RAISE YOUR BODY ON KNEES.
KEEP THE HEAD, NECK AND SPINE STRAIGHT AND RAISE BOTH HANDS STRAIGHT OVERHEAD AND BREATHE SLOWLY AND RHYTHMICALLY WITHOUT ANY JERK OR STRAIN.
REMAIN IN THIS POSE AS LONG AS YOU CAN.

BENEFITS

THIS ASAN CURES NERVOUS DEBILITY, DIABETES, ARTHRITIS, IMPROVES DIGESTION, BLOOD CIRCULATION AND CHRONIC CONSTIPATION. IT IS EXTREMELY USEFUL FOR ATTAINING THE POWERS OF CONCENTRATION AND REMOVING TENSION.

VARIATION 6

ASHTANGA NAMASKAR

TECHNIQUE

SPREAD A BLANKET ON THE FLOOR.
LOWER THE BODY TO THE FLOOR AND TOUCH THE FLOOR WITH TOES OF BOTH FEET, THE TWO KNEES, THE CHEST, THE HANDS AND THE CHIN.
THE HIPS AND THE ABDOMEN SHOULD BE RAISED SLIGHTLY OFF THE FLOOR.

BENEFITS

THIS ASAN EXPANDS THE CHEST, BROADENS THE SHOULDERS, STRENGTHEN THE LEG AND ARMS MUSCLES AND IMPROVES DIGESTION AND BLOOD CIRCULATION.

VARIATION 7

BHUJANGASANA

THE TECHNIQUE AND BENEFITS OF THIS ASAN HAVE ALREADY BEEN DISCUSSED IN ASAN 12.

VARIATION 8

PADAHASTANASANA

THIS ASAN IS A REPETITION OF VARIATION 3. WITH SLIGHTLY CHANGE. PLACE THE RIGHT FOOT NEXT TO THE LEFT FOOT. KEEP BOTH THE LEGS ERECT AND TRY TO BRING THE FOREHEAD AS CLOSE TO THE KNEES AS POSSIBLE. IF YOU CANNOT TOUCH THE KNEES, DO NOT BEND THE LEGS. EXHALE WHILE BENDING THE BODY.

VARIATION 9

HASTA UTTANASANA

THIS ASAN IS A REPETITION OF VARIATION 2 WITH SLIGHT CHANGES. STAND WITH BODY ERECT AND INHALE AND RAISE THE ARMS ABOVE THE HEAD, AND KEEP THE ARMS SEPARATED. BEND THE HEAD AND ARMS BACKWARD SLIGHTLY.

VARIATION 10

PRANAMASANA

THIS IS THE FINAL VARIATION OF SURYA NAMASKAR AND ISMORE OR LESS THE SAME AS VARIATION NO1. BRING THE HANDS IN FRONT OF THE CHEST AND PLACE THE PALMS TOGETHER AND EXHALE. RELEASE THE WHOLE BODY.

BENEFITS

WITH THE BRIEF TECHNIQUE OF EACH VARIATION, THE OVER ALL BENEFITS OF ALL THE 10 VARIATIONS ARE SO MANY.
THE COMPLETE ROUND OF 10 VARIATIONS ARE HIGHLY BENEFICIAL TO ALL THE SYSTEMS OF THE BODY, ENDOCRINAL, CIRCULATORY, RESPIRATORY AND DIGESTIVE SYSTEM.
SURYA NAMASKAR VENTILATES AND TONES UP THE LUNGS AND GLANDS, OXYGENATES THE BLOOD, CURES ASTHMA, DIABETES, KIDNEY AILMENTS, BRONCHITIS AND MENSTRUAL CYCLE.
IT REMOVES HYPER-TENSION, PALPITATION, TONES UP THE NERVOUS SYSTEM BY STRETCHING AND BENDING THE SPINAL COLUMN.
IT ALSO IMPROVES THE MEMORY, STIMULATES THE ACTIVITY OF THE ENDOCRINE GLANDS PARTICULARLY THYROID.
IT ALSO REFRESHES THE SKIN BY EVACUATING TOXIC PRODUCTS THROUGH THE SKIN.
SURYA NAMASKAR ALSO TONES UP AND STRENGTHENS THE MUSCLES STRUCTURE OF THE WHOLE BODY.