Sun Salutations (Surya Namaskara)
The surya namaskara which we call Sun Salutation too is the very first aasan to be done while starting a yoga session.
It has 12 poses to be done. It slowly stretches and warms up the muscles, makes the blood flowing and all that good stuff. But it does so much more. It refresh the body and improves breathing.
Steps to do surya namaskar:
1. (Prayer pose)
Stand at the edge of your mat, keep your feet together and you have to balance your weight equally on both the feet. Expand your chest towards and relax your shoulders. Join your hands front of your chest like a prayer position.
2. (Raised Arms pose)
Breathing in, keep your hands joined and lift the arms up and back, keep the biceps close to the ears. In this pose, you have to stretch the whole body up from the top to toe.
3. (Hand to Foot pose)
Breathing out, bend forward from the waist, keeping the spinal cord erect. As you exhale completely, takes the hands down to the floor, beside the feet.try to stretch your hands as much as you can.
4. (Equestrian pose)
Breathing in, push your right leg backwards, as far back as possible. take the right knee to the floor and look up.
5. (Stick pose)
Inhale, slowly take your left leg back and than take the whole body in a straight line and keep your arms perpendicular to the floor.
6. (Saluting with eight points or parts)
Gently bring your knees down to the floor and breathe out. bring the hips back slightly, slide forward, put your chest and chin on the floor. Start Raising your posterior a little bit .The two knees, two feet, two hands, chest and chin (eight parts of the body) should be touching the floor.
7. (Cobra pose)
Slide forward and raise your chest up like the cobra position. Now take your elbows back , the shoulders away from the ears. and Look up.
8. (Mountain pose)
exhale, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ (/\) position. If possible, do try and keep your heels on the ground and make a gentle try to lift the tailbone up, going deeper into the stretch.
9. (Equestrian pose)
inhale, take the right foot forward in middle of the two hands, take left knee down to the floor, bring the hips down and look up and place the right foot exactly between the two hands and the right calf perpendicular to the floor.
In this posture, make a gentle try to push the hips down towards the floor, to deepen the stretch.
10. (Hand to foot pose)
exhale, take the left foot forward. Keep the palms on the floor. now You may bend the knees, if necessary. Gently straighten the knees and if you can do, try to touch your nose to the knees. Keep breathing.
11. (Raised Arms pose)
Inhale, roll spine upwards, take the hands up and start bending backwards a little bit, push the hips slightly outwards. Ensure that your biceps are beside your ears. Its motive is stretching up more rather than stretching backwards.
12. (prayer pose)
As you breathe out, first now straighten the body, and then take the arms down. Relax in this posture and observe the sensations in your body.
Trikonasana may not make your muscles shake like some other positions, but do it often and your abs will say thanks to you! The twisting motion of trikonasana helps to improve digestion and reduce fat deposits in the belly area.
How to do this: spread your legs, take your one hand downwards to the feet and the other hand upwards, and look up.
Also called Four-Limbed Staff Pose, Low Plank Pose
This pose needs you to stay off the ground by holding the body on your hands and keeping the core intact. It not only helps toning your arms but also strengthens and helps tone your biceps and triceps.
Sit normally on the mat with knees bent, feet on floor and hands on thighs. With torso straight and head in line with body, lean backwards about 45 degrees, raising the feet so calves are parallel to floor, make a V like the picture above. Keep breathing slowly and maintain the posture as long as you can and then sit back normally and do this 2-3 times a day.
Stand with feet together, keep your toes forward, and arms at the sides. Breathe in and raise arms overhead, reaching fingertips toward ceiling. Breathe out, and bend forward from hips, taking hands to floor, you can bend the knees. Inhale, and as you exhale, take right leg back into a lunge. Breathe in and raise the arms overhead; gaze forward. Hold, then return to standing posture and repeat, bringing left leg back.
AKA Fish Pose
Stretching lower body parts: thighs, intestines, hips, and abdominal muscles. All asanas or postures that involve twisting and pulling helps in clearing the extra fat that gets deposited in the most prominent places like the tummy and thighs.
Sit normally on the mat and then take your hands back to the hips and bend backwards. Now take your waist and chest upwards and keep your head in touch with the ground. Maintain this posture for some minutes.