Let us talk today about the rest of the 6 positions of Surya Namaskar. Remember that it is important to do all 10 positions of Surya Namaskar ot attain maximum benefits.
Let me start with Position 4: Hold the breath and raise the knee of left leg. Take the right leg backwards and keep it close to the left leg. Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take care that the neck, spine, thighs and the feet are in a straight line.
Important points to remember for this position:
- Take the right leg back and place it beside the left leg, keeping the toes erect
- Keep the body in one straight line – plank position
- Keep the arms straight
- Gaze forward
Avoid below points for this position:
- Bending the arms
- Looking towards the floor
- Dropping the hips/waist towards the floor
- Sticking the buttocks into the air
- Bending the knees
Position 5: Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground , it is called ' Ashtanga' position.
Important points to remember for this position:
- Bring the body towards the floor placing the 8 parts on the floor: Toes, knees, chest, palms, and forehead
- Keep the hands close to the body, next to the shoulders
- Keep the elbows pointed to the sky and close in to the body
Avoid below points for this position:
- Touching the thighs, hips, waist or abdomen to the floor
- Touching the chin to the floor
- Letting the elbows fall away from the body
Position6: Inhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but dont bend the arms. Keep the knees and toes on the floor. Push the neck backwards and site upwards.
Important points to remember for this position:
- Push the upper body upwards so that the arms are straight
- Keep the fingers pointed forwards, palms on the ground, thumbs at 90 degree angle
- Open the chest, pull the shoulders downwards
- Drop the head and neck backwards and gaze upwards towards the sky
- Keep the heels, legs and knees together
- Keep the toes erect
Avoid below points for this position:
- Letting the legs or heels be apart
- Bending the elbows
- Hunching the shoulders towards the ears
Position 7: Hold the breath, bend the neck downwards and press the chin in the throat, push the body backwards and touch the heels on the ground, raise the waist upwards, do not move the palms on the floor.
Important points to remember for this position:
- Push the body upward so the buttocks and waist are raised into the air, leaving the body in an Inverted ‘V’ position
- Take the head and chin towards the chest
- Try to touch the heels to the floor
Avoid below points for this position:
- Bending the legs in the knees
- Bending the arms
Position8: Hold the breath as in position 7, bring the right leg in the front and place it in between the hands like in position 3 but instead of left leg in the front here take right leg and place left leg in the back with left knee and toes on the ground.
Important points to remember for this position:
- Take the right leg forward and place it between the hands
- The knee of the right leg will be bent
- The knee of the left leg should touch the ground
- Drop the waist/ hips towards the floor
- Gaze is upwards, both arms are straight
Avoid below points for this position:
- Bending the neck forward
- Bending the elbows
Position9:Exhale and bring the left leg forwards as in the position 2 and place it in between both the arms.
Important points to remember for this position:
- Take the left leg forward and place it beside the right
- Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle
- Legs straight
- Try to touch the forehead to the knees
- Relax the neck
Avoid below points for this position:
- Bending the knees
- Keeping the neck tense
Position 10: Inhaling start getting up and attain the position as in position 1.
With this, the series of posts on Surya Namaskar comes to an end. I hope, people from all walks of life will find this helpful for the health and wellness.
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