Standing Series Asanas & Salutations To The Sun
|
0:19 Palm Tree Pose
1:08 Swaying Palm Tree Pose 2:00 Spine And Block Pose |
3:40 One-Legged Prayer Pose
5:10 Salutations To The Sun |
Tadasana (Palm Tree Pose)
Stand with the feet together or about 10 an apart, and the arms by the sides. Steady the body and distribute the weight equally on both feet.
Raise the arms over the head. Interlock the fingers and turn the palms upward. Place the hands on top of the head. Fix the eyes at a point on the wall slightly above the levelof the head.
The eyes should remain fixed on this point throughout the practice. Inhale and stretch the arms, shoulders and chest upward. Raise the heels coming up
onto the toes. Stretch the whole body from top to bottom, without losing balance or moving the feet. Hold the breath and the position for a few seconds. At first it may be difficult to maintain balance but with
practice it becomes easier. Lower the heels while breathing out and bring the hands the top of thee head. This is one round. Relax for a few seconds before performing the next round.
Practice 5 to 10 rounds.
Breathing: The breath should be synchronized with the raising
and lowering of the arms.
Awareness: Physical - on the breathing, maintaining balance and the
stretch of the whole body from top to bottom.
Spiritual - initially on mooladhara chakra to provide stability; once
balance is achieved, change to ajna.
Benefits: This asana develops physical and mental balance. The entire
spine is stretched and loosened, helping to clear up congestion of the
spinal nerves at the points where they emerge from the spinal
column. Tadasana stretches the rectus abdomini muscles and the
intestines and is useful during the first six months of pregnancy to
keep the abdominal muscles and nerves toned.
Raise the arms over the head. Interlock the fingers and turn the palms upward. Place the hands on top of the head. Fix the eyes at a point on the wall slightly above the levelof the head.
The eyes should remain fixed on this point throughout the practice. Inhale and stretch the arms, shoulders and chest upward. Raise the heels coming up
onto the toes. Stretch the whole body from top to bottom, without losing balance or moving the feet. Hold the breath and the position for a few seconds. At first it may be difficult to maintain balance but with
practice it becomes easier. Lower the heels while breathing out and bring the hands the top of thee head. This is one round. Relax for a few seconds before performing the next round.
Practice 5 to 10 rounds.
Breathing: The breath should be synchronized with the raising
and lowering of the arms.
Awareness: Physical - on the breathing, maintaining balance and the
stretch of the whole body from top to bottom.
Spiritual - initially on mooladhara chakra to provide stability; once
balance is achieved, change to ajna.
Benefits: This asana develops physical and mental balance. The entire
spine is stretched and loosened, helping to clear up congestion of the
spinal nerves at the points where they emerge from the spinal
column. Tadasana stretches the rectus abdomini muscles and the
intestines and is useful during the first six months of pregnancy to
keep the abdominal muscles and nerves toned.
Tiryaka Tadasana (Swaying Palm Tree Pose)
Stand with the feet about 2 feet apart.
Fix the gaze on a point directly in front.
Interlock the fingers and turn the palms outward.
Inhale and raise the arms over the head.
While exhaling, bend to the left side from the waist.
Do not bend forward or backward or twist the trunk. Hold the
position for a few seconds while retaining the breath outside.
Inhale and slowly come to the upright position.
Repeat on the right side.
From the upright position, exhale while bringing the arms down to the sides.
This completes one round.
Practice 5 rounds.
Awareness: Physical - on the breath synchronized with the movement,
keeping balance, the stretch along the side of the body, and keeping the body and head facing forward without twisting..
Spiritual - on mooladhara or manipura chakra.
Benefits: As for tadasana, but it especially massages, loosens and exercises
the sides of the waist. It balances the right and left groups of postural
muscles.
Fix the gaze on a point directly in front.
Interlock the fingers and turn the palms outward.
Inhale and raise the arms over the head.
While exhaling, bend to the left side from the waist.
Do not bend forward or backward or twist the trunk. Hold the
position for a few seconds while retaining the breath outside.
Inhale and slowly come to the upright position.
Repeat on the right side.
From the upright position, exhale while bringing the arms down to the sides.
This completes one round.
Practice 5 rounds.
Awareness: Physical - on the breath synchronized with the movement,
keeping balance, the stretch along the side of the body, and keeping the body and head facing forward without twisting..
Spiritual - on mooladhara or manipura chakra.
Benefits: As for tadasana, but it especially massages, loosens and exercises
the sides of the waist. It balances the right and left groups of postural
muscles.
Meru Prishthasana (spine and back pose)
Stand erect with the feet shoulder width apart and the toes turned
slightly out to the side. Place the fingers of both hands on the
shoulders with the elbows pointing sideways. This is the starting
position.
Twist the upper torso to the right as far as possible and then return
to the centre.
Repeat on the left side.
Practice 3 to 5 times on each side.
Breathing: Inhale while raising the fingers to the shoulders and when
returning to the centre.
Exhale while twisting to the sides and lowering the arms.
Contra-indications: People with stiff backs or backache should avoid
this asana.
Benefits: This asana stretches the spine, tones the back muscles and
redistributes excess weight from the waistline.
slightly out to the side. Place the fingers of both hands on the
shoulders with the elbows pointing sideways. This is the starting
position.
Twist the upper torso to the right as far as possible and then return
to the centre.
Repeat on the left side.
Practice 3 to 5 times on each side.
Breathing: Inhale while raising the fingers to the shoulders and when
returning to the centre.
Exhale while twisting to the sides and lowering the arms.
Contra-indications: People with stiff backs or backache should avoid
this asana.
Benefits: This asana stretches the spine, tones the back muscles and
redistributes excess weight from the waistline.
Eka Pada Pranamasana (One-Legged Prayer Pose)
Stand upright with the feet together and the arms at the sides. Focus the
gaze on a fixed point in front of the body at eye level.
Bend the right leg, grasp the ankle and place the sole of the foot on the
inside of the left thigh. The heel should be close to the perineum and the
right knee should point out to the side.
Hold the ankle until the body is balanced, then place the hands in the
prayer position in front of the chest for the final position.
Release the pose completely and change sides.
Assume the final position of eka pada pranamasana. Keeping
the gaze focused at eye level, inhale and raise the arms above the head,
palms together. Hold the position with the breath inside and, on
exhalation, lower the hands back in front of the chest. Repeat on the
other side.
Breathing: Breathe normally throughout the practice.
Awareness: Physical - on a fixed point at eye level.
Spiritual - on ajna or anahata chakra.
Benefits: This asana develops nervous balance. It also strengthens the
leg, ankle and foot muscles.
gaze on a fixed point in front of the body at eye level.
Bend the right leg, grasp the ankle and place the sole of the foot on the
inside of the left thigh. The heel should be close to the perineum and the
right knee should point out to the side.
Hold the ankle until the body is balanced, then place the hands in the
prayer position in front of the chest for the final position.
Release the pose completely and change sides.
Assume the final position of eka pada pranamasana. Keeping
the gaze focused at eye level, inhale and raise the arms above the head,
palms together. Hold the position with the breath inside and, on
exhalation, lower the hands back in front of the chest. Repeat on the
other side.
Breathing: Breathe normally throughout the practice.
Awareness: Physical - on a fixed point at eye level.
Spiritual - on ajna or anahata chakra.
Benefits: This asana develops nervous balance. It also strengthens the
leg, ankle and foot muscles.
Surya Namaskara (Salutations To The Sun)
Position 1 : Pranamasana (Prayer Pose)
Keep the eyes closed.
Remain standing upright with the feet together.
Slowly bend the elbows and place the palms together in front of the
chest in namaskara mudra, mentally offering homage to the sun, the
source of all life.
Relax the whole body.
Breathing: Breathe normally.
Awareness
Physical - on the chest area.
Spiritual - on anahata chakra.
Mantra: Om Mitraya Namaha, salutations to the friend of all.
Benefits: This pose establishes a state of concentration and calmness in
preparation for the practice to be performed.
Remain standing upright with the feet together.
Slowly bend the elbows and place the palms together in front of the
chest in namaskara mudra, mentally offering homage to the sun, the
source of all life.
Relax the whole body.
Breathing: Breathe normally.
Awareness
Physical - on the chest area.
Spiritual - on anahata chakra.
Mantra: Om Mitraya Namaha, salutations to the friend of all.
Benefits: This pose establishes a state of concentration and calmness in
preparation for the practice to be performed.
Position 2 : Hasta Utthanasana (Raised Arms Pose)
Raise and stretch both arms above the head.
Keep the arms separated, shoulder width apart.
Bend the head, arms and upper trunk backward.
Breathing: Inhale while raising the arms.
Awareness:
Physical - on the stretch of the abdomen and expansion
of the lungs.
Spiritual - on vishuddhi chakra.
Mantra: Om Ravaye Namaha, salutations to the shining one.
Benefits: This pose stretches all the abdominal organs and improves
digestion. It exercises the arm and shoulder muscles, tones the spinal
nerves, opens the lungs and removes excess weight.
Keep the arms separated, shoulder width apart.
Bend the head, arms and upper trunk backward.
Breathing: Inhale while raising the arms.
Awareness:
Physical - on the stretch of the abdomen and expansion
of the lungs.
Spiritual - on vishuddhi chakra.
Mantra: Om Ravaye Namaha, salutations to the shining one.
Benefits: This pose stretches all the abdominal organs and improves
digestion. It exercises the arm and shoulder muscles, tones the spinal
nerves, opens the lungs and removes excess weight.
Position 3 : Padahastasam (Hand To Foot Pose)
Bend forward until the fingers or palms of the hands touch the floor
on either side of the feet.
Try to touch the knees with the forehead.
Do not strain.
Keep the knees straight.
Breathing: Exhale while bending forward.
Try to contract the abdomen in the final position to expel the
maximum amount of air from the lungs.
Awareness:
Physical - on the pelvic region.
Spiritual - on swadhisthana chakra.
Mantra: Om Suryaya Narnaha, salutations to he who induces activity.
Contra-indications: People with back conditions should not bend
forward fully. Bend from the hips, keeping the spine straight, until the
back forms a ninety degree angle with the legs, or bend only as far as
comfortable.
Benefits: This pose is useful in eliminating or preventing stomach or
abdominal ailments. It reduces excess weight in the abdominal region,
improves digestion and helps to remove constipation. It improves
blood circulation, makes the spine supple and tones the spinal nerves.
on either side of the feet.
Try to touch the knees with the forehead.
Do not strain.
Keep the knees straight.
Breathing: Exhale while bending forward.
Try to contract the abdomen in the final position to expel the
maximum amount of air from the lungs.
Awareness:
Physical - on the pelvic region.
Spiritual - on swadhisthana chakra.
Mantra: Om Suryaya Narnaha, salutations to he who induces activity.
Contra-indications: People with back conditions should not bend
forward fully. Bend from the hips, keeping the spine straight, until the
back forms a ninety degree angle with the legs, or bend only as far as
comfortable.
Benefits: This pose is useful in eliminating or preventing stomach or
abdominal ailments. It reduces excess weight in the abdominal region,
improves digestion and helps to remove constipation. It improves
blood circulation, makes the spine supple and tones the spinal nerves.
Position 4 : Ashwa Sanchalanasana (Equestrian Pose Right Leg)
Place the palms of the hands flat on the floor beside the feet.
Stretch the right leg back as far as possible.
At the same time, bend the left knee, keeping the left foot on the floor in
the same position. Keep the arms straight. In the final position, the
weight of the body should be supported on both hands, the left foot,
right knee and toes of the right foot. The head should be tilted backward,
the back arched and the inner gaze directed upward to the eyebrow
centre.
Breathing: Inhale while stretching the right leg back.
Awareness: Physical - on the stretch from the thigh to the chest or on the
eyebrow centre.
Spiritual - on ajna chakra.
Mantra: Om Bhanave Namaha, salutations to he who illumines.
Benefits: This pose massages the abdominal organs and improves their
functioning, strengthens the leg muscles and induces balance in the
nervous system.
Practice note: In the final pose the palms of the hands should be flat on
the floor initially. Later on, more advanced practitioners may come up
onto the fingertips.
Stretch the right leg back as far as possible.
At the same time, bend the left knee, keeping the left foot on the floor in
the same position. Keep the arms straight. In the final position, the
weight of the body should be supported on both hands, the left foot,
right knee and toes of the right foot. The head should be tilted backward,
the back arched and the inner gaze directed upward to the eyebrow
centre.
Breathing: Inhale while stretching the right leg back.
Awareness: Physical - on the stretch from the thigh to the chest or on the
eyebrow centre.
Spiritual - on ajna chakra.
Mantra: Om Bhanave Namaha, salutations to he who illumines.
Benefits: This pose massages the abdominal organs and improves their
functioning, strengthens the leg muscles and induces balance in the
nervous system.
Practice note: In the final pose the palms of the hands should be flat on
the floor initially. Later on, more advanced practitioners may come up
onto the fingertips.
Position 5 : Parvatasana (Mountain Pose)
Take the left foot back beside the right foot. Simultaneously, raise
the buttocks and lower the head between the arms, so that the back
and legs form two sides of a triangle.
The legs and arms should be straight in the final position. Try to
keep the heels on the floor in the final pose and bring the head
towards the knees.
Do not strain.
Breathing: Exhale while taking the left leg back.
Awareness: Physical - on relaxing the hips or on the throat region.
Spiritual - on vishuddhi chakra.
Mantra: Om Khagaya Namaha, salutations to he who moves quickly
in the sky.
Benefits: This pose strengthens the nerves and muscles in the arms
and legs. The spinal nerves are toned and circulation is stimulated
especially in the upper spine, between the shoulder blades.
the buttocks and lower the head between the arms, so that the back
and legs form two sides of a triangle.
The legs and arms should be straight in the final position. Try to
keep the heels on the floor in the final pose and bring the head
towards the knees.
Do not strain.
Breathing: Exhale while taking the left leg back.
Awareness: Physical - on relaxing the hips or on the throat region.
Spiritual - on vishuddhi chakra.
Mantra: Om Khagaya Namaha, salutations to he who moves quickly
in the sky.
Benefits: This pose strengthens the nerves and muscles in the arms
and legs. The spinal nerves are toned and circulation is stimulated
especially in the upper spine, between the shoulder blades.
Position 6 : Ashtanga Namaskara (Salute With Eight Parts)
Lower the knees, chest and chin to the floor.
In the final position only the toes, knees, chest, hands and chin touch the
floor. The knees, chest and chin should touch the floor simultaneously.
If this is not possible, first lower the knees, then the chest, and finally
the chin.
The buttocks, hips and abdomen should be raised.
Breathing: The breath is held outside in this pose. There is no respiration.
Awareness: Physical - on the abdominal region.
Spiritual - on manipura chakra.
Mantra: Om Pushne Namaha, salutations to the giver of strength.
Benefits: This pose strengthens the leg and arm muscles, develops the
chest and exercises the region of the spine between the shoulder blades.
In the final position only the toes, knees, chest, hands and chin touch the
floor. The knees, chest and chin should touch the floor simultaneously.
If this is not possible, first lower the knees, then the chest, and finally
the chin.
The buttocks, hips and abdomen should be raised.
Breathing: The breath is held outside in this pose. There is no respiration.
Awareness: Physical - on the abdominal region.
Spiritual - on manipura chakra.
Mantra: Om Pushne Namaha, salutations to the giver of strength.
Benefits: This pose strengthens the leg and arm muscles, develops the
chest and exercises the region of the spine between the shoulder blades.
Position 7: Bhujangasana (Cobra Pose)
Lower the buttocks and hips to the floor,
Straightening the elbows, arch the back and push the chest forward
into the cobra pose.
Bend the head back and direct the gaze upward to the eyebrow centre.
The thighs and hips remain on the floor and the arms support the
trunk.
Unless the spine is very flexible the arms will remain slightly bent.
Breathing: Inhale while raising the torso and arching the back.
Awareness: Physical - on relaxation of the spine.
Spiritual - on swadhisthana chakra.
Mantra: Om Hiranya Garbhaya Namaha, salutations to the golden,
cosmic self.
Benefits: This pose keeps the spine supple, improving circulation in the
back region and toning the spinal nerves. It tones the reproductive
organs, stimulates digestion and relieves constipation. It also tones the
liver and massages the kidneys and adrenal glands.
Straightening the elbows, arch the back and push the chest forward
into the cobra pose.
Bend the head back and direct the gaze upward to the eyebrow centre.
The thighs and hips remain on the floor and the arms support the
trunk.
Unless the spine is very flexible the arms will remain slightly bent.
Breathing: Inhale while raising the torso and arching the back.
Awareness: Physical - on relaxation of the spine.
Spiritual - on swadhisthana chakra.
Mantra: Om Hiranya Garbhaya Namaha, salutations to the golden,
cosmic self.
Benefits: This pose keeps the spine supple, improving circulation in the
back region and toning the spinal nerves. It tones the reproductive
organs, stimulates digestion and relieves constipation. It also tones the
liver and massages the kidneys and adrenal glands.
Position 8: Parvatasana (Mountain Pose)
Position 9: Ashwa Sanchalanasana (Equestrian Pose Left Leg)
Position 10 : Padahastasam (Hand To Foot Pose)
Position 11 : Hasta Utthanasana (Raised Arms Pose)
Position 12 : Pranamasana (Prayer Pose)
