Business card yoga is a set of exercises Surya Namaskar, or salutation to the sun. But real yogis do not leave the practice day or night. Studying at dawn, we salute the sun. But for those who are more into evening activities, there is Chandra Namaskar, or salutation to the moon. How are these two complexes connected?

Hello Sun: 12 Postures of Surya Namaskar

Before learning the basic yoga poses on your own, we recommend that you subscribe and watch our free video lessons on the basics of yoga. Surya Namaskar includes 12 poses, each of which must first be mastered separately. After that, they can be performed in combination, because each pose goes into another, more complex one. When you master the technique of asanas, move on to working with breathing. Movements must be coordinated with the work of the lungs.

The complex itself looks like this.

Each pose in Sun Salutation can be held for 30 to 60 seconds while paying close attention to your body and breath. At the same time, the mind must be cleared of other thoughts.

Chandra Namaskar: yoga for "evening birds"

Saluting the moon is an unusual complex. Each of the 14 exercises symbolizes a certain phase of the moon. Accordingly, it is better to perform it at night.

The key asana in this complex is Ardha Chandrasana, or half moon pose. It may seem to you that the asana and its name have nothing to do with each other. But this exercise was invented and named in India, where the crescent of the moon is located differently.

By the way, it is even more useful for women to perform Chandra Namaskar than Surya Namaskar. It is believed that the complex activates the flow of energy in the Ida channel. It originates in the navel and ends in the left nostril. It is a lunar, calming and harmonizing energy associated with the feminine.

The key to a successful salutation to the moon is right start and correct ending. You can't eat anything two or three hours before the complex. For a couple of minutes it is better to relax and breathe calmly. And at the end of Chandra Namaskar, it is best to perform shavasana - a pose for relaxation and combining the benefits of what has been done. Unless, of course, you use the moon salutation as a warm-up before late yoga.

Good Night Moon: 14 Postures of Chandra Namaskara

For lovers of evening hatha yoga, a set of asanas Chandra Namaskara is available. It should be done in the evening. It is suitable for warming up before any yoga class. The salutation to the moon consists of fourteen asanas.

These six points include the first round of the Moon Salutation, which is done with one leg. The second cycle consists of the same exercises, but is already performed on the other leg. As a main activity, you can repeat the Salutation to the Moon from 7 to 21 times.

Benefits of Chandra Namaskar

The lunar complex is a system of exercises that helps not only to wake up and throw out vitality how much to save and accumulate them. Yogis are sure that it helps to prolong youth.

Chandra Namaskar perfectly balances energy. Therefore, it is prescribed for everyone who is under the pressure of stress and suffers from mental instability.

Surya Namaskar is an ideal exercise to warm up the body before practice.. But some yogis believe that too frequent use of this complex can be harmful. The consequence of such abuse is a breakdown, apathy, sudden problems with immunity. That is why Surya Namaskar is recommended to alternate with Chandra Namaskar. The lunar complex will help avoid an energy crisis.

Moon and sun: the main differences between the two complexes

Chandra Namaskar is a very young complex. It was first described at the end of the 20th century. While the greeting to the sun has been known for many centuries, and is mentioned in the Vedas. But do not forget that the ancient texts describe Surya Namaskar as a sequence of mantras. Physical exercise were recorded in the first half of the 20th century.

The main difference between Chandra Namaskar is slow movements. Try to coordinate them with breathing, slowing it down as well. If the depth of the lungs is not enough, you can perform each movement not just on inspiration, but on the cycle "inhale - exhale - inhale".

Surya Namaskar prescribes vigorous jumping to move from certain postures to others.. For the lunar complex, smooth movements are preferable. Even if you have mastered the difficult jump transition from uttanasana to chaturanga dandasana, it is better to save your strength and move your legs back one at a time.

It is advisable to perform solar exercises at dawn, when the light is as bright as possible. For Chandra Namaskara, dim lighting is preferable. Even if you are not exercising in nature, but in a room, and do not take into account the time of day, try to dim the lights.

About movie:
Complex "Salutation to the Sun" from the creators of the complex "Tensegrity. Internal style". Effective methodology rapid restoration of the energy balance of the body. The exercises of this complex effectively stimulate the yin and yang surfaces. physical body, as well as internal structure energy meridians and channels of our body. When performing this complex, it is necessary to continuously stretch due to the active and deep relaxation of all muscles and ligaments.

More about complex "Greetings to the Sun" :

salutation to the sun) is a series of 12 body positions. in asanas Sun salutation complex we see alternating forward and backward bends and stretches the spine and other parts of the body to their maximum extent. The Sun Salutation (Surya Namaskar) set of exercises gives such a deep stretch of the whole body that few other forms of exercise can be compared with it.

Many beginners will find their bodies inflexible due to tight muscles, stiff tendons, and toxin deposits in the joints. Inflexibility, lack of coordination, and a tendency to tense up can all be eliminated by doing the Surya Namaskar exercises very slowly, with attention to mindful posture and relaxation in each position. What little effort (physical) is applied to is then effortless. Regular practice of the Surya Namaskar complex is one of the most quick methods increase the flexibility of the body.

Mastering the practice of Sun Salutation should begin with a close acquaintance with each position separately and only then in its entirety. Synchronizing breath with movement is the next step. When this is done, the breath will naturally complement the position, and breathing in any other manner will seem uncomfortable and difficult. The basic principle of breathing in the Salutation to the Sun complex is as follows: inhalation during the backbend follows from the expansion of the chest, and exhalation when bending forward occurs due to compression of it and the abdominal cavity.

Psychological setting
before the practice of the complex

Before proceeding to Sun Salutation practice, stand with your feet closed, or slightly apart, arms freely lowered along the body. Close your eyes and feel your entire physical body. Develop awareness of your body as in the practice of yoga nidra. Start at the crown and move your attention down your body, relaxing anything you find tense along the way. This awareness is like the light of a torch penetrating the darkness of the body. Then feel your whole body again. Ask yourself: “How do I feel in my body? Do I enjoy relaxing?" Then adjust your posture so that you are more comfortable. Feel yourself being pulled up by a rope attached to the top of your head. Now shift your attention from your torso to your legs and feel the contact of your soles with the floor. Feel that your entire body is being pulled down by gravity, and that all of your tension from the top of your head is being pulled down through your feet into the ground. At the same time, while allowing yourself to maintain a relaxed upright posture, do not lose sight of the vital forces that are moving upward through your body. With these few points in mind, then move on to the practice of Surya Namaskar. Take a deep breath. We would like to note that the Salutation to the Sun complex (Surya Namaskar) is much closer in its content to ritual dance than just a harmonious combination of physical exercises.

Practice of the twelve exercises

Remarks

Half described here Sun salutation cycle (Surya Namaskar). To finish the other half, you need to perform the same movements, only change in position No. 4 the leg that goes back first - instead of the right - the left, and in position No. 9 - instead of the left - the right. Thus, a complete cycle of Sun Salutation exercises (given in Swami Satyananda Saraswati's book "Surya Namaskar - Solar Enlivening Technique") contains 24 poses, two circles of 12, giving balance to each side in each half of the cycle. When 12 positions are completed, inhale as you lower your arms at your sides, and then proceed to the second half of the practice with an exhalation.

One full cycle of Surya Namaskar contains 24 asanas. Ideally, everything should be done in a continuous smooth flow and, with the exception of Ashtanga Namaskara, each asana should change with each breath.

Of course, if you get tired during the cycle, rest after 12 positions, taking a full breath - in, out, in - before moving on to the second half. If you are in need, take more breaths. The same can be done after each asana and between cycles, using the rest time to observe the sensations of the body and adjust the posture. Ask yourself: "How do I feel?" And tidy yourself up so that you feel comfortable, making sure your breathing becomes slow and relaxed and you can move on with the Sun Salutation.

Tips and instructions for implementation
Sun salutation complex

Here are strict guidelines to keep in mind while performing Surya Namaskar. This is the key to successful practice. Perhaps the most important indication is to avoid stress. Each movement should be performed with minimal effort, using only those muscles that are needed to establish and maintain the posture. The support of the body should be as relaxed as possible. Relaxation in every position. In this way, your stretches will be more efficient and enjoyable, and will conserve your energy. Try to make movements smoothly, freely, following one from the other, as in a dance.

The Sun Salutation Complex (Surya Namaskar) involves the spine in alternate back and forth bends. Remember that the neck is also part of the spine and should be stretched within a comfortable limit backwards or forwards according to the asana. This will bring maximum stretch to the body in every position.

• Once the knowledge of Surya Namaskar is gained, it is often difficult to fit all the pieces together. This can be overcome by studying initial stage asanas one by one. Since most people find the transition from pose #3 to 4 difficult, it's wise to chain the sequence together in two steps. At the first stage, include in the training only poses No. 1, 2, 3, 10, 11, 12. At the second stage, include the study of poses: 4, 5, 6, 7, 8, 9. Once these two stages are understood and mastered, they can be easily connected. Then the full flow of practice will be better appreciated.
• In padahstasana (poses 3 and 10), the legs should remain straight. At first it may seem that the asana is not performed correctly, but the practice will gradually stretch the tendons and muscles of the back and legs, making it possible to perform the pose correctly.
• Once both hands are on the floor on either side of the feet in pose #3 (padahstasana), they should remain in that position until position #10. Similarly, when the feet are together in position 5 (parvatasana), they should remain in place until posture 8 is exited. If the hands and feet are initially placed correctly, they do not need to be moved to compensate during the series of exercises.
• When ashva sanchalanasana (poses 4 and 9) is performed, the knee of the outstretched leg should touch the floor. The foot of the other leg should remain between the hands.
• In parvatasana (poses 5 and 8), try to reach the floor with your heels. This is another possible difficulty. initial stage, but with practice, you will stretch the ligaments of the muscles and the heels will touch the floor.
• Failures often occur when the body moves from pose 5 (parvatasana) to pose 6 (ashtanga namaskara). The following guidelines may help here. From pose 5, it is easy to bend your knees until they touch the floor. Then you need to bend your elbows, lowering the body straight down until the chest and chin touch the yol. Here the spine will naturally bend, and the buttocks will rise up. Similarly, moving into posture #7 (bhujangasana), the torso can be pushed forward by straightening the legs until the whole body is on the floor; then use your arms to raise your body into a pose. By separating each asana into stages and doing them slowly, you can achieve better coordination and understanding of the correct posture.
• Holding the breath while exhaling in posture 6 (ashtanga namaskara) can be difficult for beginners or when the series is performed slowly. In this case, we advise one of two movements from pose 5 through 6 to pose 7: one is a continuous movement with stops in poses 5 and 7, the second is to linger in pose No. 6, breathing in accordance with your needs.
• Elderly and debilitated practitioners may also find it overwhelming to make the transition from pose 7 (bhujangasana) to pose 8 (parvatasana). For them, the advice is to move from bhujangasana to a pose with hands and knees on the floor (as in marjariasana). From this posture to parvatasana, the movement is not difficult.
• If a full series of 12 postures also causes tension, you can practice a modified version of the 9 postures. It consists of movements from the first posture to the fifth and back again from the eighth to the twelfth, releasing middle group poses (6 and 7).

The number of cycles of the yoga complex - Salutation to the Sun

There can be no guidelines on how many cycles of Surya Namaskara should be practiced. However, you should never push yourself to the point of exhaustion. The practitioner must at all times consider his own the physical state and your limit and avoid stress. Please remember that Sun Salutation Yoga Complex(Surya Namaskar) is an energy practice in which, if you overdo it, you can get discomfort and even pain, symptoms of internal cleansing may appear, such as severe agitation, boils, rashes, colds and even diarrhea. These symptoms quickly go away with rest.

As a sample program: beginners can start with 2, 3 cycles of slow execution, and when the physical condition improves, do up to 12 cycles. A good daily practice consists of 6 slow cycles and 6 fast ones. Advanced students can practice 24 to 54 cycles daily. AT special occasions disorders or special cleansing of the body, a daily practice of 108 cycles can be performed, but only under competent supervision.

After finishing the right number cycles, the practitioner should relax into shavasans for a few minutes.

Where and when to practice
Surya Namaskar complex

The ideal time to practice Surya Namaskar is at sunrise, the quietest time of the day when the atmosphere is filled with the sun's ultraviolet rays, which are so important to the body.

Get in the habit of getting up early, responding to the call of nature, bathe and do Surya Namaskar. Whenever possible, exercise outdoors, dressed lightly in loose clothing, allowing your skin to breathe and absorb the sun's energy.

Surya Namaskar is ideal to practice before the rising sun on a blanket spread on the floor or on the ground. If this is not possible in the early morning, then it can be done at any other suitable time, always on an empty stomach. Food should not be taken in the last 3-4 hours before class. Evening before meals - too good time for practice, because it stimulates the fire of digestion.

Overcoming bodily inflexibility

Some stiffness or structural defects in the body make it impossible to perform every movement in full. In this case, the teacher can advise on a suitable option until the body has sufficient freedom and the defect is overcome.
Stiffness in the body can be due to three main reasons:

• muscle tension and greater muscle mass;
• stiffness of tendons and ligaments;
• deposition of toxins in the joints.

Regular Sun salutations yoga, partial execution of movements at a slow pace and endurance in asanas with maximum possible relaxation will overcome all these problems. Those involved in bodybuilding do not need to be afraid of losing strength or reducing muscle mass through yoga. Surya Namaskar leads to flexibility, endurance and gives tangible benefits to the muscles. Not only muscle groups become coordinated, but through Yoga the body develops coordination within the muscle structure, which leads to great overall strength.

Holding each pose allows the muscles and tendons to stretch a little each time. Once stretched, they will remain in that position and maintain a degree of flexibility in the body.

Restrictions

There are no age restrictions. The Sun Salutation (Surya Namaskar) complex can be practiced with benefit in all respects, at all stages of growth, maturity and old age. However, older people are advised to avoid overexertion. As a rule, children under the age of 8, if they can perform Surya Namaskar, do not need it.

The Sun Salutation (Surya Namaskar) complex should not be practiced by people with high blood pressure, with coronary arterial insufficiency or those who have had paralysis, because. this can overstimulate or damage a weak heart or circulatory system. It cannot be practiced either in the case of a hernia or in the case of intestinal tuberculosis.

People with spinal problems should consult a medical expert before undertaking Surya Namaskar. Although many spinal problems can be alleviated through this practice, in some cases, such as a slipped disc or sciatica, a program from other yoga asanas is more beneficial.

Many women can usefully practice the Salutation to the Sun (Surya Namaskar) complex even during menstruation. However, those who feel hard and painful during this period do not perform Surya Namaskar at this time for precaution. During pregnancy, Surya Namaskar is practiced up to 12 weeks. After the baby is born, it can be gradually started about 40 days after birth to restore the muscles of the abdominal cavity.

The most important guidelines should be kept in mind, but this should not become a source of tension. Surya Namaskar teaches us to tune in to our own abilities and abilities. With time and practice you will find that these restrictions will fall away. With the development of body sensitivity, we can use Surya Namaskar to further increase our knowledge, health and well-being.

Information taken from the manual

Sun worship is a rite that exists in almost all religious systems. The Vedic worldview is no exception. Practicing yoga, of course, is known morning complex“Surya Namaskar” is a salutation to the sun, thanks to which a person receives the energy of the sun, which helps not only in solving physiological problems, but also necessary for the development of personality.

Why practice is needed

One of the common misconceptions about the practice of Surya Namaskara is that it is mainly referred to as a method of developing flexibility, while ignoring its many other advantages. In fact, today Surya is regarded as one of the effective methods of yoga therapy that has a wide effect on the body and human life. In addition, the practice of "Worshiping the Sun" also acts as a prevention of a whole range of diseases:

• respiratory system;
• circulatory and lymphatic systems;
• digestive system;
• urinary and reproductive systems;
• endocrine system;
• nervous system.

Also, Surya Namaskar classes have a beneficial effect on human skin, relieve pain in the spine, help relieve the symptom of insomnia or loss of appetite, perfectly recover after overwork, and this is not the whole list of problems that Surya practice will help solve. In general, Surya Namaskar affects the human body at the intercellular level, which has a beneficial effect on all human organs without exception, improving the overall well-being of a person.

Surya Namaskar

Surya Namaskar is a system that combines the physical, mental and spiritual principles. The practice of Surya Namaskar is accordingly aimed at healing a person at all levels - spiritual, mental and physical.

The practice of Surya Namaskar is historically associated with the realization of a person as part of the universe and with an understanding of the energy unity of universal processes and processes within a person. With such knowledge and understanding, through the practice of Surya, one can achieve the highest level development. In addition, Surya Namaskar has a connection with astrology and those people who, according to the horoscope, have a bad position and the influence of the sun, this yoga complex helps to minimize Negative influence planets for life.

The effectiveness of surya is so superior to many other systems of exercises that, relatively speaking, one round of "Adoration of the Sun" is equal to a week. grueling workouts. The sages of India, citing old Vedic sources, assure that the performance of Surya Namaskara relieves poverty not only in this life, but also for many reincarnations.

Signs of a weak sun

As mentioned above, Surya Namaskar, as a universal practice, has a connection with astrology, namely, it harmonizes the influence of the sun on human life. It is believed that such zodiac signs as Aquarius, Libra and Leo are under the weak influence of the Sun. How does the lack of solar energy manifest itself in the lives of people born under these signs of the Zodiac? First of all, this affects self-confidence, lack of self-esteem and low self-esteem. Plus, a person with a weak manifestation of the sun, as a rule, lacks willpower, he may not be very communicative and even deliberately avoid contact with unfamiliar people. Such people, as a rule, are led in relationships and due to lack of motivation and are not independent in actions, they depend on material terms from others, easily amenable to other people's influence, quite often negative. Emotionally, people with a weak sun in the horoscope are often apathetic, depressed, prone to depression. It should be said that people with a weak sun, as a rule, have an insecure, unlucky father, who is often either divorced from the family or dies at a young age.

In terms of physical health such people often have diseases such as anemia, digestive and heart problems, vision problems and low immunity are also often noted.

You should not think that people who are zodiac under the weak influence of the Sun are doomed to failure, surya will help activate the energy of the sun and reach a better standard of living. In addition to this yoga complex, it is also recommended to visit more fresh air, sunbathing.

When and how best to practice

The best time to practice surya is in the early morning at sunrise. It is then that the greatest activity of the sun's rays is noted, filling a person with the energy of the sun so necessary for life. Having started to practice, it is better to do it daily, so that the effect of the classes increases progressively.

A place for classes can be either an ordinary apartment or a place in the fresh air, of course, provided that the weather is comfortable for classes. If, for some personal reasons, it is not possible to practice Surya Namaskar in the morning, then there are no prohibitions on practicing at any other time. The most important thing to remember is that you can practice this yoga complex only 4 hours after eating. You can also have a class before dinner, as this yoga complex has a stimulating effect on the digestive system.

surya namaskar sun salutation

The Surya Namaskar technique is a yoga practice represented by a complex of 12 positions that combine body tilts and asanas aimed at stretching the spine. In general, it is believed that 16 asanas are represented in Surya, but more often their number varies from 12 to 16, and the classical Surya is 12 asanas. Those who do not have an ideal stretch are advised to exercise at a moderate pace, focusing on the maximum relaxation of all parts of the body. Those who practice yoga for at least some time can switch to a more intense rhythm of classes.

Acquaintance with Surya Namaskar should begin with the study of each asana of the sun salutation complex separately. Only after some time, you can connect the asanas with each other by performing the entire complex of Surya Namaskar without stopping between each posture. While saluting the sun, one should pay attention to breathing, synchronizing it with the performed asanas. At first, it will be difficult to track the cycles of breathing and monitor the correct execution of asanas, but gradually the entire Surya complex will be performed automatically.

Surya Namaskar hello to descendants from distant ancestors

According to ancient Vedic knowledge, Surya Namaskar is an exercise expressing gratitude to the world, meeting a new day. The sun (Surya) was considered by the ancients as the source of life, and therefore worship to him, his morning greeting (Namaskar) was an important part of the life of a person living in the system of the Vedic worldview. Also, it was the sun that has always been associated with divinity and spirituality, because in pagan beliefs it is the sun that is the main deity. For this reason, turning to the sun has always been like a kind of prayer, as a way to move towards spirituality and comprehend certain foundations of worldview. Today, unfortunately, surya namaskar is more of a practice relating to the physical body, while initially the practice was a synthesis of spiritual and physical development, moreover, in ancient times, surya was available only to priests and people with a special class affiliation.

Asanas representing the Surya Namaskar complex are single system, affecting internal organs of a person, his psychological and mental state, as well as under the influence on the consciousness and mind of the practitioner, his energy potential increases.

The sequence of asanas is built in such a way that as the surya is performed, the practitioner feels an increase in vital energy. Due to the deep study of the whole body, not only health, but also human life is qualitatively changing. By the way, in terms of the strength of the impact, not a single yogic practice is comparable to Surya Namaskar. 12 asanas of the classic version of Surya are performed in two versions - first with one leg, then in a mirror image. Thus, the whole complex is 24 asanas, and the most advanced level of surya, which is quite closely related to spiritual practice, is the performance of 108 circles of practice. The number 108 for the Vedic tradition is not accidental; that is how many rosaries the monks count when reading mantras.

When performing the main asanas of the complex, it should be remembered that the first asanas are performed slowly, and then the pace increases progressively. It is this rhythm that allows you to use all the structures of the body - from the most subtle to the coarsest.

The subtleties of performing asanas are also related to breathing: inhalation corresponds to a backward bend, and exhalation to a forward bend. Special attention should also be given to Pranamasana - the pose of prayer, with which surya begins and ends. It is done like this:

• you need to put your feet together and straighten your back;
• the spine and crown stretch upwards, the legs stand firmly on the floor (you can imagine how they seem to have grown into the ground);
• hands should be folded at chest level with palms together;
• while inhaling, you need to draw in your stomach and hold your breath;
• on exhalation, you can move on to the next asana of Surya Namaskar.

Another important asana associated with divine energy is namaskarasana, another common name for it is “greeting with eight points of the body.” The asana is performed in the following sequence:

• bending your knees, you should lower them to the floor;
• the chest and chin tend to the floor, while it is important not to lower the buttocks;
• palms, chest, knees and legs are in contact with the floor, while a slight deflection must be made in the back.

In addition, the practice of Surya is usually not complete without pranayama - yoga breathing exercises. It is usually performed after the entire cycle of Surya Namaskar. Performing pranayama does not contain difficulties, you just need to sit on the floor, take a comfortable position, while making sure that your back is straight, and then you should alternately inhale through the right nostril and exhale through the left.

Surya Namaskara Mantras

Mantras are a sacred text that affects consciousness in a special way. Since ancient times, special, even magical properties. It is quite difficult for a Russian person to understand the essence of the mantra, it will be easier to compare it with a prayer, some combination of repeated words.

As already mentioned, the practice of Surya Namaskara, in addition to yoga, combines pranayama, meditation and mantras. In the Vedic tradition, there are 12 mantras dedicated to the sun, which correspond to the 12 asanas of Surya Namaskara. Reciting these mantras during practice helps to increase the effect of surya on a person. Also, the repetition of these mantras will help to replenish the balance of solar energy in a person, and it does not matter whether a person understands the essence of the mantra or whether he knows its translation from Sanskrit.

Surya Namaskar is one of the most difficult yoga practices, and it will be quite difficult for a person who has never been to any type of yoga class to immediately achieve any serious results in this complex. In order to enjoy the implementation of the Sun Salutation complex, you must follow some recommendations:

• Increase the number of circles of surya gradually. You should not try to immediately do 108 circles of practice, because the meaning of Surya Namaskar, like any other yoga, is not the pursuit of the result, but a gradual comfortable progress towards the intended goal. For this reason, yoga masters advise beginners to start with 6 circles of practice, adding 3 circles each time. However, this does not mean that the increase in the circles of Surya should take place every class - every practitioner should have individual approach to the complex, i.e. someone will build circles pretty quickly, for someone this process can stretch for several months or even a year.
• It is the power of intention that makes it possible to advance well in practice. This means that before class, you need to clearly set a goal, for example, set a date by which you can complete 108 circles of surya. The fact is that our subconscious, thanks to a clear intention, will gradually move you towards the planned result.
• Drink more water. When the body is subjected to great physical and psychological stress, it is very important that there is no dehydration. In the event that you do not consume enough water and at the same time work in the practice of Surya Namaskar for a result, severe stress may arise, accompanied by general malaise. Yoga practitioners also advise those who wish to receive good result, give up coffee, replacing it with water.
• Adjust your pace. You do not need to immediately set a fast pace for classes, because it is more important to complete all 12 asanas correctly, then the effect of the Surya Namaskar complex will be noticeable. In the event that you increase the pace, but do not follow the breath and the performance of asanas, there is a decline in strength, and not a filling with solar energy. Guided by this simple rule, you should take your time and find your own pace of performing surya.
• Always complete the practice correctly by going into such asanas as "Dove", "Butterfly" or by doing a few twists. Only after such restorative asanas can one go to Shavasana, but even here one must be careful not to fall asleep.

Therapeutic impact

From a physiological point of view, the Sun Salutation complex helps to overcome a number of health problems, as it:

• helps improve blood flow;
• relieves muscle pain;
• raises immunity;
• deeply works on the internal organs;
• fights varicose veins;
• prevents colds;
• reduces pain during menstruation;
• helps to get rid of excess weight;
• struggles with depression and other mental health problems.

The benefit of the execution of this complex

With the regular implementation of the Surya Namaskar complex, a beneficial effect on the body of this practice can be noted. So, the benefits of Surya are manifested in the fact that:

• the press is strengthened;
• improves the process of digestion;
• the lungs are cleansed;
• blood is saturated with oxygen;
• toxins are removed from the body;
• the heart muscle is strengthened;
• memory improves;
• the hormonal background is normalized;
• improves complexion and skin condition;
• the pelvic organs in women are stimulated, which then affects the birth of children.

Cautions

Speaking about contraindications when practicing Surya Namaskar, we can say that although this set of exercises is not easy, it does not have any special contraindications. For those people who have serious diseases or chronic diseases in the acute stage, it is necessary to consult a doctor before starting classes.

Contraindications for limiting Surya Namaskar classes can only be if you are pregnant, and even then - on early dates do not fear for the life of the baby and neglect the practice of Surya, especially if you were actively engaged in it before pregnancy.

Temporarily refrain from the practice is recommended for women during menstruation. Also, in case of an increase in temperature after exercise, they should be stopped immediately, because. heat speaks of intoxication of the body, so first you need to remove toxins, and then return to practice.

Technique for performing a set of exercises Surya Namaskar

Immediately before turning to the complex itself, it is necessary to prepare for the practice of Surya Namaskar:

• position the yoga mat so that you stand on it in the direction of the sun;
• tune in to a slow transition from asana to asana;
• before starting, standing up straight, you should turn to rising sun and imagine how its energy fills the body.

An important part in Surya is the technique of performing asanas, it is she who should be given paramount importance. It is necessary to clearly work out each asana, while monitoring the respiratory process.

Tadasana - mountain pose

To perform Tadasana, you need to stand up straight, straighten your shoulders and stretch your crown up. Join hands with palms at chest level, performing "namaste" and with eyes closed imagine how the heart is filled with light and how the energy of the sun connects you with everyone living on the planet.

"Urdhva hastasana" - stretching the arms while standing with a deflection

After taking a deep breath, you should raise your hands and turn them with your palms outward. Having made a deflection in the chest, you need to imagine how the heart center opens and relaxation occurs.

Uttanasana - forward bend

After exhaling, you need to tilt to the hip, while trying to lay the stomach and chest on the hips. With your hands around your ankles, make sure that there is no deflection in the spine and that the neck is relaxed. If necessary, you can sit down a little, slightly bending your knees.

Exhaling, we straighten our back, the chin rushes up. The palms should touch the feet, and you also need to ensure that the knees are not bent. It is necessary to start relaxation in the spine, opening the chest and pushing the shoulders apart.

"Chaturanga dandasana" - a pose of a staff on four supports

Exhaling, you need to slowly enter the “Planck” asana, and then after performing several breath cycles, you need to transfer the weight forward. Get down on bent elbows, pressing them to the body.

Chaturanga dandasana

"Urdhva fly svanasana" - the pose of a dog with a muzzle up or "Bhunjangasana" - "The pose of a cobra"

On inspiration, you need to transfer the weight to the outside of the foot. In parallel, you should open your shoulders and straighten your back, go down. The knees and hips should not touch the floor, the elbows should be bent.

Adho mukha svanasana - downward facing dog

Exhale, lower upper part body down, while the pelvis tends up. Feet should be placed shoulder-width apart, perhaps slightly beveled toes inward. In this asana, you should perform a cycle of 5 breaths and exhalations.

Having taken the last breath in the breath cycle, you should take a step in front of you, or you can replace it with a jump to the legs and arms.

"Ardha uttanasana" - forward bend

After inhaling, you should pull your chin and chest to the top and then, straightening your back, you should lower your torso to 90˚, while your arms can be extended forward, or you can put them on top of your feet.

"Uttanasana" - a constant bend forward

Exhaling, it is necessary to lower the body completely forward, making sure that there is no undue tension in the back and shoulders.

"Urdhva hastasana" - greeting from the bottom up

Stretching your arms up, you should join your palms together. Next, you need to stretch the body, making sure that there is no tension in the chest. On a relaxed neck, a backward bend is performed, while the gaze is fixed on thumb arms.

Tadasana - mountain pose

At the end of the Surya Namaskar complex, we return to the asana "Tadasana". Being in it, it is important to feel as strong and strong as a mountain, which no winds can budge.

After several cycles of breathing are done in this asana, one should continue surya from the second asana - “Urdhva hastasana”. To begin with, you can perform from 3 to 6 circles of Surya Namaskar, it is important to feel your body when doing the exercise and not to allow overwork.

Final asana "Shavasana"

The final asana for the Sun Worship complex is Shavasana. Its implementation is associated with relaxation and meditation. The task of the practitioner during shavasana is to achieve complete relaxation of the body, according to sensations, it will be achieved when it seems that the body seems to be stuck into the rug, or vice versa - the sensation of the floor under oneself will disappear. In the traditional Indian yoga shavasana is the pose of a person who is already dead. This is very important for understanding what you need to strive for while in shavasana - the body must be completely “turned off”, the only thing that works is consciousness.

In general, the “dead man” pose is one of the best restorative poses, which allows you to fully relax for a short time. During shavasana, toxins are removed, which during surya were released into circulatory system. Also, shavasana allows you to put in order the heart and nervous system.

By combining surya and shavasana, it is possible to achieve a balance for the body, which contributes to its healing.

I have been using this wonderful set of yoga movements for over a year now. It is called the "Sun salutation complex" or in Sanskrit "Surya Namaskar".

In the article I will talk about this complex not in the way it is customary to talk about it - with energies, chakras, Hindu gods, difficult for the Russian ear Indian names etc., plus pictures of a super flexible girl. I will talk about the Sun Salutation Complex from the point of view of a materialist and fitness trainer. And I will tell this for ordinary people, without special circus and gymnastic talents, not fond of oriental energy and spiritual practices, living in the most prosaic Russian life. Let's leave the chakras, mantras and energies to the Indian gurus.

I am interested in the flexibility and balance aspects of the muscles along the spine, which are known to be an important part of the core.

I will say right away that the development of the complex will require attention and quite a long time. You need to remember the movements, breathing, desired sensations and a lot of nuances. And at the very beginning, the exercise may seem extremely uncomfortable and even somewhat unpleasant. Especially if you are not particularly friendly with fitness and muscle stretching. Or if you have certain problems with the spine, which in the vast majority of cases means the same thing.

But it's only difficult at the beginning. After all, even the coolest and most pleasant things, the most important skills always seem uncomfortable and difficult at first. But when we master them, we cannot imagine how we lived without them.

I repeated the complex thousands of times, and now, looking at the illustrations with different options poses, I came to the conclusion that the option familiar to me is the most convenient and justified than many others. Simply because in it the movements smoothly flow into one another, and the muscles are involved in a harmonious combination and balance. So if you see here differences from other authors, do not be surprised. I am not a yogi, but a pragmatic trainer. Everything that does not bring the most immediate benefit and does not work clearly and immediately, I discard.

Restrictions on the use of the complex

The complex is contraindicated in severe medical problems with spine and joints.
You should not engage in this complex if there are problems with blood vessels, intestines, hernia. Do not exercise during pregnancy and in the first month after childbirth. You can not engage in the complex after undergoing operations and injuries until the direct permission of the doctor.

How do I use the Sun Salutation Complex?

Very simple! A few months of the year it's mine morning work-out as well as breathing exercise and a couple additional movements. It is enough to perform the complex from five to twelve times on each side to feel powerful impact which he exerts on the body. There is a feeling of harmonious tone, cheerfulness, a feeling of elaboration of every corner of the body.

Some of my friends use the complex as a warm-up before various other workouts. I think this is not always correct, because for some types of training flexibility is not needed, but rather the opposite. Definitely do not use Surya Namaskar as a warm-up before clean strength training. It reduces the stability of the joints, increasing their plasticity. And this is the last thing you need in strength training.

The complex is also convenient as a physical exercise during the day. It is enough to complete 1-2 cycles.

Below I tell and show the complex, focusing on important points from the point of view of fitness.

Sun Salutation Complex

Important! Perform the complex in a good mood. Create good mood artificially, putting on a smile, if he is not now. It will definitely show up!

Pose 1

Stand up straight. Take a few deep breaths in and out. Look straight ahead. Breathe out.

Pose 2

Then open your palms, turn them towards you, join your thumbs in front of your hips and raise your hands up above your head, taking a calm breath. Next, bring them as far back as possible, bending the body back. But do not tilt your head back, holding it naturally, as an extension of the body. The body should, as it were, reach for the hands, not vice versa.
In a word, bend back as much as possible, but given your flexibility and physical development. For people of different flexibility, these will be noticeably different postures. In my implementation, it looks like this.

At the same time, I feel a strong, but pleasant, tension in the abdominal muscles. No discomfort in the back or anywhere else. Only healthy muscle tension and stretching. This pose seems terrible people who have back problems. But it is she who affects the muscles necessary for the health of the lower back, located deep inside the body.
Do not pause and do not hold your breath, but immediately proceed to the next movement - leaning forward.

Pose 3

Perform it on the exhale and according to the rules of stretching: slightly bending your knees, trying to keep your back straight, trying to reach the floor with your hands (palms), avoiding strong discomfort in the area under the knees and above.

Leaning forward quickly compensates for and relaxes anything that has become tense when leaning back.

Pose 4

Men need, while inhaling, holding the floor with their hands (fingers), sit down, at the same time moving their right leg back with a sliding movement. Women put their left leg back. And this is the only difference. The gaze must be directed upward, raising the chin and feeling a pleasant stretch in the front of the neck. The back should be bent, straining its extensor muscles. The main weight of the body is on the leg bent at the knee. There is a pleasant stretch in the buttock of the same name. The stretch is also felt in the groin area related to the back leg.

The final position looks like this.

Pose 5

Pose 6

Then, as you exhale, you need to move the body back, lifting up the pelvic region. Keep your legs straight and try to touch the floor with your heels. Take the position of the corner.

The head can hang freely if the neck muscles are relaxed. This is a very pleasant feeling. In the legs, under the knees and in the shins, a good stretch is felt.
You can linger in this pose for a few seconds, taking a few calm breaths in and out. Blood rushes pleasantly to the head, improving blood circulation. But do not forget about the restrictions if there are problems with the vessels of the head!

Pose 7

Pose 8

Then inhale and as you exhale, begin to bend your elbows and compress your body into a spring, assuming a pose on eight points.
In the picture it looks like this, and below I explain everything in detail.

Starting to bend your arms, pull your chin to your chest, and try to bend your back in the lower back as much as possible. Tighten your lower back muscles and try to move your pelvis up and forward. Bend your legs slightly at the knees. As a result, you should be on the floor, relying on only eight points: forehead, two arms, chest, two knees and two feet.
I assure you, very few people get into such a situation right away. And in general, be careful not to drop yourself face down on the floor.

However, despite a certain complexity, this pose has wonderful properties. She teaches to strain the muscles of the back, that is, to control them at your own discretion. This backward movement of the pelvis is very important in fitness in general, as many iron exercises require proper arching in the lower back. And for correct posture this skill is very valuable.
Pulling the chin to the chest is also very valuable. This helps to get rid of the curvature in the neck, characteristic of stooped people (the head seems to be tilted forward). Stronger muscles in the front of the neck lift the chest and help to get rid of stoop over time. If not completely, then to a certain extent.
Having sank into a pose on eight points, you can hold your breath, then vigorously push out and again take an emphasis lying down.

Pose 9

If push-ups are a problem, do push-ups on your knees. To make it easier to push up, you can spread your arms a little wider.

While lying down, take a few calm breaths in and out, and as you inhale, lower your pelvis down, keeping your arms straight.

Pose 10

Lift your head up, feeling a pleasant stretch in the front of your neck. General sensations - stretching of the muscles of the abdomen and front of the neck.

Pose 11

Then gently lift the pelvis up as you exhale, assuming the already familiar pose of the corner.
Relax your neck again, feel the stretch in the back of your thighs and lower legs. You can linger in this position and take a few calm breaths and exhalations.

Pose 12

Pose 13

The next posture is again different for men and women.

Men on exhalation move their right leg forward, and women left. This is exactly the leg that you set back at the beginning of the exercise, in position 4. Now it must be moved forward, taking a symmetrical position.

In this position, you must again look up, stretching the muscles of the front of the neck. Arch your back, consciously tensing your extensors. The stretch should be felt in the buttock bent leg and in the inguinal region of the leg, set back.

Pose 14

As you inhale, substitute the leg laid back to the bent one and, as you exhale, straighten your legs at the knees, trying not to take your hands off the floor.

You can repeat this "squat" several times to better stretch the muscles in the back of your thighs. To do this, bend your knees again and straighten them again, all the while keeping your hands in contact with the floor.

Pose 15

Next, inhale, straighten your arms forward and begin to unbend. Having taken a vertical position, do not stop and bring your arms as far back as possible, bending back and the whole body. Again, feel the pleasant tension and simultaneous stretching in the abdominal muscles. Don't throw your head back! This is fraught with fainting and falling.

Be extremely careful, as most people at this very moment may experience dizziness and blackouts in the eyes. If you feel this, immediately stop and sit down. As training increases, this unpleasant feeling will pass.

Pose 16

After bending back, slowly return to an upright position and fold your arms with palms facing each other in front of your chest. Lower your chin to your chest.

You have just completed one round of the Sun Salutation. It's like one repetition of the exercise. They must be completed from five to twelve in one session. But you can start with two, while you are learning.

Stand still and take a few breaths in and out. Then proceed to the next cycle of the exercise. But this time, do it symmetrically. Now, in position 4, move the other leg forward (men left, and women right), and in position 13, bring forward the left (men) and right (women).

After completing the required number of cycles, take a few breaths and exhalations. And then shower!

Here's a charger! I wish you successful studies.

A set of yoga exercises "Salutation to the Sun"

The sun energizes all life on earth.
A set of exercises "Salutation to the Sun" is a very ancient and popular practice in yoga. Doing these exercises regularly is a great way to maintain good health and active full life.
This practice is designed to fill you with healing energy, like a plant that absorbs Sun rays, blooms with bright flowers and pleases the eye with lush greenery.
The best time to do Surya Namaskar is early in the morning. If at this time classes are impossible for you, then you can perform these yoga exercises at another time that is convenient for you.
A prerequisite, as for any other yoga exercises, is an empty stomach, that is, the complex should be performed no earlier than 2-3 hours after eating.

salutation to the sun

Starting position:
Stand with your feet together, arms loosely at your sides. Close your eyes, relax and feel your whole body. Awareness is very important. Mentally scan your entire body, from the top of your head to your toes. Let go of any tension and proceed to the implementation of the set of exercises "Salutation to the Sun".
This is general picture practice of surya namaskara. The sequence of exercises is clockwise.

Now for a more detailed description:

	Exercise 1 "Praying Pose" Stand up straight and join the palms of both hands in front of your chest. Exhale. Focus on the chest.
	Exercise 2 "Raised hands" Extend your arms and raise them above your head. Stretch your entire body as far as you can and arch your back. Tilt your head as far back as possible. The posture should be comfortable for you. Focus on the back. The exercise is performed during a slow breath.
	Exercise 3 "Head to feet" Lean forward slowly. The back is straight. Touch your hands to the floor on either side of your feet. Try to touch your knees with your head or get as close to them as possible. Watch your back, it should remain straight. Breathe out throughout the exercise. Attention to the pelvis.
	Exercise 4 "Horseman" Hands remain in place - on both sides of the feet. Bend your left leg at the knee, and stretch your right leg as far back as possible. The toes of the right foot, knee and fingertips rest on the floor. Look up. Attention to the brow.
	Exercise 5 "Mountain" Without leaving the previous pose, take your left leg back and place it next to your right. Raise your buttocks and lower your head so that it is between your hands. Then tilt your head even more and try to look at your knees. Heels should be lowered to the floor. Focus on the neck. The exercise is performed on the exhale.
	Exercise 6 "Eight touches" Drop your knees to the floor. Touch the floor with your chest and chin, while the buttocks are raised. Now touch the floor with your chin, hands, chest, knees and toes. Bend your back. Only this exercise is performed while holding the breath after exhaling the previous exercise. Focus your attention on the abdomen.
	Exercise 7 "Snake" Now lower your hips and bend as much as you can. The movement of the chest is forward and upward. Tilt your head back and look up. Legs and lower abdomen touch the floor. The hands serve as a support. Attention in the area of ​​the coccyx.
	Exercise 8 "Mountain" Arms and legs are straight. Raise your buttocks and lower your head as described in exercise 5.
	Exercise 9 "Horseman" Move the left leg forward (foot between the hands), and the right back, lowering to the knee. Push the pelvis forward and bend, as in exercise 4.
	Exercise 10 "Head to feet" Place your right foot next to your left. Straighten your legs and lean forward, trying to touch your head to your knees, as in exercise 3.
	Exercise 11 "Raised hands" Straighten up and raise your arms, arching, as in exercise 2.
	Exercise 12 Prayer Pose Straighten your body and put your hands together in front of your chest, as in exercise 1.

These twelve exercises are the first cycle of the Sun Salutation practice. Then you should repeat the exercises, starting from the first, but in poses 4 and 9, change legs from right to left. Full complex consists of 24 exercises. If it’s hard for you to do 24 exercises at once, you can take a break after completing the first cycle. All movements in this yoga practice are performed slowly, smoothly and consciously. Breathing is calm. You must feel comfortable. Avoid overexertion and severe pain. As you master this practice, you will feel a surge of strength, vivacity and good mood. The sun will take care of it. :)