surya namaskara sivananda-Comprehensive understanding of Sivananda surya Namaskar

Comprehensive understanding of Sivananda surya Namaskar
Benefits of Sivananda surya Namaskar
Sivananda Surya Namaskar is a series of 12 yoga postures that are performed in a sequence to create a flow. Here are some of the benefits of practicing Sivananda Surya Namaskar:

Full-body workout: Sivananda Surya Namaskar is a complete workout for the entire body, as it involves stretching, toning, and strengthening of all major muscle groups.

Increases flexibility: The sequence of postures in Sivananda Surya Namaskar helps to improve flexibility and mobility in the spine, shoulders, hips, and hamstrings.

Boosts energy and metabolism: The practice of Sivananda Surya Namaskar can help to increase energy levels and improve metabolism, which can have benefits for overall health and weight management.

Improves circulation: The flowing movements of Sivananda Surya Namaskar can help to improve blood flow and oxygenation throughout the body, promoting healthy circulation.

Reduces stress and anxiety: The practice of Sivananda Surya Namaskar can help to reduce stress and anxiety by promoting relaxation and deep breathing.

Enhances concentration and focus: The sequence of postures in Sivananda Surya Namaskar requires concentration and focus, which can help to improve mental clarity and focus.

Improves balance and coordination: Sivananda Surya Namaskar involves balancing postures that can help to improve balance and coordination, reducing the risk of falls and injuries.

Overall, the practice of Sivananda Surya Namaskar offers numerous benefits for physical, mental, and emotional health. It is a versatile practice that can be adapted to suit different levels of fitness and flexibility.


Contraindications for Sivananda surya Namaskar
1.Although Sivananda Surya Namaskar is a beneficial practice for most people, there are some contraindications to be aware of. Here are some situations where it may be best to avoid or modify the practice:

2.Pregnancy: Some of the postures in Sivananda Surya Namaskar may not be suitable for pregnant women, especially in the later stages of pregnancy. It is best to consult with a qualified yoga teacher or healthcare provider before practicing during pregnancy.

3.High blood pressure: Some of the postures in Sivananda Surya Namaskar involve inversions, which may not be suitable for individuals with high blood pressure. Modified versions of the postures can be practiced instead.

4.Injuries or chronic pain: Individuals with injuries or chronic pain in the wrists, shoulders, hips, or spine should avoid or modify certain postures in Sivananda Surya Namaskar. It is best to consult with a qualified yoga teacher or healthcare provider for guidance.

5.Recent surgery: Individuals who have had recent surgery should avoid practicing Sivananda Surya Namaskar until they have fully recovered and received clearance from their healthcare provider.

6.Medical conditions: Individuals with certain medical conditions, such as herniated

1. Long straight head
Lift sternum
Draw
abdomen in
and up
Keep thighs active, internally rotate upper thighs
Press down evenly
through your heels
Head, neck and
spine in a
straight line
Relax shoulders,
draw shoulder
blades in and down
Arms by your body,
palms forward or in
Lengthen tail
bone toward
ground
SAMASTHITI
(EQUAL STANDING POSTURE)

2. Fingers spread and active, palms
pressed together or facing each
other

Look towards thumbs without
compressing back and neck

Lift sternum

Keep front ribs down and in, don’t
let them stick out







Press down evenly through your
heels
Relax shoulders away from
ears

Gentle backbend, draw
shoulder blades in and down

Lengthen tailbone down

Keep thighs active, internally
rotate upper thighs
HASTA UTTHANASANA (RAISED ARMS POSTURE)

3. Engage thighs,
pull inner legs
upward avoid
locking your
knees
Press your
Relax
and
elongate
neck
Elongate sides
of torso
toward
ground, avoid
rounding your
back

4. Leg
backward
Toes
backwards
Long spine
Look forward
Chest up
Keep your palms
on the mat
ASHWA SANCHALANASANA (EQUESTRIAN POSTURE)

5. Shoulders above wrist and elbow
Widen shoulder
blades draw them
toward tailbone
Look forward and
down keep your
neck long
Hands
shoulder
width apart
Spread your fingers wide, press
down firmly and evenly
throughout your palms and
fingers
Press heels back as
if against a wall
PHALAKASANA(PLANK POSTURE)

6. ASHTANGA NAMASKARA (SALUTE WITH EIGHT PARTS OR POINTS)

7. Keep neck long

Shoulders away from ears

Draw shoulder blades together
and toward tailbone
Press tops of
Feet into ground
Root
thighs
Root pubic
bone down
Draw navel to
spine
Hands
shoulder
width apart
Lift
sternum
Look forward
BHUJANGASANA(SERPENT POSTURE)

8. Adho Mukha Svanasana(Downward Facing Dog Posture)

9. Leg
backward
Toes
backwards
Long spine
Look forward
Chest up
Keep your palms
on the mat
ASHWA SANCHALANASANA (EQUESTRIAN POSTURE)

10. Engage thighs,
pull inner legs
upward avoid
locking your
knees
Press your
Relax
and
elongate
neck
Elongate sides
of torso
toward
ground, avoid
rounding your
back

11. Fingers spread and active, palms
pressed together or facing each
other

Look towards thumbs without
compressing back and neck

Lift sternum

Keep front ribs down and in, don’t
let them stick out







Press down evenly through your
heels
Relax shoulders away from
ears

Gentle backbend, draw
shoulder blades in and down

Lengthen tailbone down

Keep thighs active, internally
rotate upper thighs
HASTA UTTHANASANA (RAISED ARMS POSTURE)