If you are feeling pain in your back, do not do padhastasana.
Every week you try to increase your capacity gradually.
Yoga Session With Savita Yadav: Surya Namaskar is such a yoga practice, which can be done by people of all ages from an 8-year-old child. If you practice it daily, it strengthens your internal and external organs and helps in keeping blood circulation better in the body. With its regular practice, the heart rate remains good and you remain full of energy throughout the day. If you practice Surya Namaskar for at least 5 cycles daily, it can be useful in strengthening your body. You can increase its practice gradually, but keep in mind that practicing more cycles in the first week itself can be harmful for you. Today in YouTube live session of News18 Hindi Yoga instructor Savita Yadav Made the practice of Surya Namaskar and gave detailed information about the precautions.
start like this
First of all, sit on your mat in the posture of Sukhasan, Ardha Padmasan or Padmasan. Now lift the fingers of both the hands interlocked and stretch the body upwards. Count till 20 and then relax by bringing the hands down. Keep in mind that the breath is not to be stopped during the posture, but the posture has to be held. Now make a posture of meditation and recite Om or mantra by concentrating on the coming and going breath. After this, do some subtle exercises to warm up every part of the body. Click on the video link to watch in detail.
how to do sun salutation
prostration, You stand straight on your mat and while straightening the waist, neck, join both the palms forward and keeping the thumbs equal to the neck, make a posture of salutation and feel the redness of the sun in meditation. Take a deep breath and release.
hastuttanasana, Now taking a deep breath, raise both the hands from the front and take them above the head and try to bend slightly backwards. Hold a little in this posture.
foot posture, Now while exhaling slowly, bend forward completely and touch the toes with your hands. Try that in this posture your head is joined to the knees.
horse running posture, Now taking a deep breath, place your palms on the floor and while moving one leg backwards, keep the knee on the ground. Keep your eyes forward and hold for some time.
Balsamanasana or DandasanaNow turn both the legs backwards and keep the entire body weight on the hands and toes. During this, keep taking deep breaths and hold. This exercise is very beneficial for your stomach.
Ashtanga Namaskar, Now slowly touch your palms, chest, knees, thori to the ground and hold in this position.
Bhujangasana, Keeping both your palms on the ground while inhaling, try to lift the body from the navel between the two hands.
face down, Now keeping both your feet on the ground, raise the hip upwards. Keeping your shoulders straight, look towards your navel. Now foot posture, Do Hastauttanasana and Pranamasana, You have completed one cycle. Repeat the exercise as per your convenience. Click on the video link to watch in detail.
keep these things in mind
– If you feel pain in your back, do not try to do Padhastasan i.e. bending forward completely. By doing this the pain may increase further.
If you have pain in your knees, then you should practice this by placing a towel under your knees.
If you are a heart patient, then practice Surya Namaskar at a slow pace.
Even if there is a problem of hernia, do it only under the supervision of experts.
FIRST PUBLISHED : January 18, 2023, 09:22 IST
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