Sun Salutation yoga Pose or Surya Namaskar is recommended for women of all ages and especially for the ones who cannot devote a lot of time to their yoga routine. Surya Namaskar yoga strengthen the muscles and improve flexibility. Practice The sun salutation Yoga Pose, in the early morning, as the morning and evening sun radiate more ultraviolet rays. Surya Namaskar is a sequence of 12 yoga positions.Each of the 12 Yoga postures contributes to stretching a different part of the body and different muscle groups. Moreover, The Sun Salutation yoga helps expanding and contracting the chest in order to regulate breathing. 1. Pranamasana (Salutation posture) Stand straight with feet together. Join the palms together in front of the chest. Concentrate on standing straight, steady and in a prayerful attitude. This posture helps to induce a state of introversion, relaxation and calmness. It activates the anahata chakra. Exhale fully. 2. Hastauttanasana (Raised arm posture) Inhaling stretch both arms above the head, palms facing upward. Arch the back and stretch the whole body. This posture stretches the chest and the abdomen and lifts the Prana (energy) upward to the upper parts of the body propelled by inhalation. 3. Padahastasana (Hand to foot posture) Exhaling bend the body forward and down, keeping the spine straight. Avoid collapsing the chest or "over-rounding" the upper back. Keep the legs straight and perpendicular to the ground. The knees may be allowed to bend a little if needed. This posture massages the abdominal organs, especially the liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases and female disorders such as prolapse and menstrual irregularities are relieved. A healthy flow of blood is sent to the spinal nerves as they are stretched and toned. The hamstring muscles at the back of the thigh and calf muscles are stretched and toned. Inversion increases blood flow to the brain. The Prana is channeled to the lower regions of the body propelled by exhalation. 4. Ashwa Sanchalanasana (Equestrian posture) On your next inhalation, extend the left leg back and drop the knee to the ground. The right knee is bent and kept between the hands and the right foot placed flat on the ground. Lift the spine and open the chest. Concentrate at the eyebrow center. 5. Parvatasana (Mountain posture) On the exhalation bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms, so that the body forms a triangle with the floor. Try to place the heels flat on the ground. Focus awareness at the neck area. This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and Achilles' tendons and makes the spine straight and taut. It relieves varicose veins and tones spinal nerves. Maintaining the posture take a deep inhalation. 6. Ashtanga Namaskara (Salutation with eight limbs) Exhaling gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs - toes, knees, chest, hands and chin - touch the floor. The buttocks are kept up. Hold the breath. This posture develops the chest and strengthens arms. It sends additional blood to this area helping to rejuvenate the nerves. 7. Bhujangasana (Cobra posture) On the inhalation, lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. Focus the awareness at the base of spine and feel the tension from the forward pull. This pose gives dynamic expansion to the organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves. 8. Parvatasana (Mountain posture) Exhale and get back to posture 5. 9. Ashwa Sanchalanasana (Equestrian posture) Inhale and swing the right leg forward between the hands. The left leg remains back. Resume posture 4. 10. Padahastasana (Hand to foot posture) Exhaling, bring the left foot forward. Join both legs and resume posture 3. 11. Hastauttanasana (Raised arm posture) Inhale, raise the trunk up and bend backward. Resume posture 2. 12. Pranamasana (Salutation posture) Straighten the body and bring the hands in front of the chest. Resume posture 1. [youtube]T6d6Oaa5PLo[/youtube] The sun salutation Yoga is combined process of yoga postures and breathing. It reduces abdominal fat , gives flexibility to the spine and limbs and increases the breathing capacity.
the surya namaskar yoga exercise is not only beneficial for women, but also good for any gender. however women can do these set of yogic exercises without much training as these are simple. these exercises are meant to be done facing the rising sun as the sun in the morning time is presumed to have positive energy which makes us healthy.
