When you read the title you probably thought that I had gone totally mad! Well I haven't I just enjoy doing yoga! Surya Namaskara is Salute To The Sun/Sun Salutation in English, and is a quite normal combination of 12 different yoga poses. It stengthens the back and is generally very good for the body. Here are the 12 yoga positions in the order that they are done:
*Prayer Pose
(stand up with your feet together with your hands palm to palm at your chest while exhaling)
*Raised Arm Pose
(lean back gently with your arms in the air while inhaling)
*Standing Forward Bend Pose
(lean forward as far as you can with you legs straight and your hands reaching for the ground while exhaling)
*Equestrian Pose
done while inhaling (see the picture of the woman)
*Four Limbed Staff Pose
(lie down and hold yourself off the ground with your arms and toes, and keep your body straight while exhaling)
*Salute With eight Limbs Pose
(same as the previous but let your chest rest on the ground and lift your rear end while holding your breath)
*Cobra Pose
(my personal favorite!! Lie flat on the ground but lift up you upper body with your arms and look up at the sky while inhaling)
*Like a Mountain
(stand on your hands and feet and lift your rear end towards the sky while exhaling)
*Equestrian Pose
*Standing Forward Bend Pose
*Raised Arms Pose
*Prayer pose
Sound fun? Try it! Strangely you feel very relaxed and happy afterwards =)
Have Y tried the "Micro-yoga-moment"?
Lay down comfortably on your back. Close your eyes and count your breaths during 1 minute. (result?= 12 - 15 is said to be average...)
Now - lets try the yogi-way of economical & anti-stress breathing:
Stay in the same position,place one hand on your tummy - on the upper part - just below your chest.
In-hail through your nose with your mouth shut -slowly slowly and fill the whole lungs with nourishing air, this is where we normally stop..but now continue in-hailing as there is room for plenty more:
Open up your chest and feel the air find its way all the way down into the tips of your lungs - you will now feel the hand on your tummy raise as you are filling up even the lower part of your lungs as well.
There is still room for some more air - when you top up you will feel the upper part of your chest also rising all the way up to the collar bone!
Just keep the air inside for a moment and enjoy the capacity of your wonderful lungs...
Then ex-hail slowly, emptying the chest first and then also the lower part, feel your hand sink with your tummy...
Wait for your body to give you the automatic signal to take the next breath again....the whole exercise should be repeated three or four times so you get the feeling into your body - remember not to force yourself in any part of the breathing!
Now count your yogi-breaths during one minute...
Most people will come down to an amazing 3-7 breaths/minute using this simple technique...
it will of course still supply your body with the air needed but will reduce the level of stress in your body and mind by making use of your full lung potential and letting your mind focus on a calm and comfortable moment of concentration on yourself...
I find this most useful at night, just before going to sleep or during the day when I feel that I need a "micro-yoga-moment" to calm or to sharpen my brain...as this kind of breathing sends "slow-down-signals"to your whole system;)
Enjoy & explore, and Y will find......