Surya Namaskar -Sun Salutation

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"Surya" refers to 'sun' and "Namaskar" means 'salutation' in Sanskrit. Surya Namaskara involves series of 12 yoga postures which are done in one long continual process.

Sequence:

1. Stand erect in Tadasana with your legs close together and palms joined together in front of your chest.
2. Exhale completely.
3. Inhale and raise your hands above your head and bend backwards.
4. Exhale and bend forward.
5. Inhale and extend your right leg behind as far as possible supporting yourself on the hands and left leg.
6. Keep the right leg straight and look in front.
7. Exhale and take your left leg behind and place it in alignment with the right leg.
8. Your body should be resting on your hands and feet. Keep your body straight and firm.
9. Exhale and lower your body to touch the floor.
10. Inhale and raise your head and trunk with a slight back arch.
11. Exhale and now raise your body up, keeping the palms and feet still on the ground to form an inverted 'V'.
12. Keep your head hanging in between your hands. Look at your navel.
13. Inhale and bring your right leg forward and look up.
14. Keep the left leg extended backwards.
15. Exhale and bring the left leg forward and keep bending down from your waist.
16. Inhale and raise your trunk.
17. Stretch your arms overhead with palms joined.
18. Exhale and bring your arms down to the sides slowly.
19. This completes one round of Surya Namaskar.

Caution:

• Expectant mothers should not perform this yoga pose.
• It is advised not to practice Surya Namaskar if you are menstruation.
• Do not practice this yoga pose if you suffer from back aches.
• Hernia and high blood pressure patients should never practice Surya Namaskar.

Benefits:

• The nervous system gets toned.
• Surya Namaskar enhances memory.
• Hair related problems like dandruff, hair fall, premature graying can all be treated with this pose.
• Blood circulation to all parts of the body improves.
• Surya Namaskar helps in reducing abdominal flab.
• Your spine gets stretched and becomes supple.
• It restores a young glow to your face and helps get rid of signs of aging.
• Insomnia can be overcome with this yoga pose.
• Surya Namaskar revitalizes you and makes you stronger.
• It stimulates the peristalsis and thereby helps in regulating bowel functioning.

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Simhasana - Lion Pose

"Simha" means 'lion' in Sanskrit. In this pose you assume the posture of a seated lion.

Sequence:

1. Sit erect in Vajrasana.
2. Keep your palms on the respective thighs.
3. Raise your buttocks and criss-cross your legs, right leg over the left leg.
4. Keep your head, neck and spine erect.
5. Spread out your fingers on the knees.
6. Inhale deeply.
7. Open your mouth gradually.
8. Exhale slowly and take out your tongue and stretch it out as much as possible. Make a "ha" sound like the roar of a lion from the back of your throat.
9. Look up at your eyebrows.
10. Make the roaring sound 2-3 times.
11. Exhale and come back to starting posture.
12. Alternate the cross of the legs and repeat.
13. Note: Beginners can perform this posture in Vajrasana.

Caution:

• Do not perform this pose if you have a knee injury.

Benefits:

• It helps clear the air in the chest.
• It can cure bad breath.
• Blood circulation of neck muscles improves.
• Simhasana helps relax chest and facial muscles.

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Sarvangasana - All-Parts Pose

"Sarva" means 'all' and "Anga" means 'part' in Sanskrit. This pose exercises the entire body, hence the name.

Sequence:

1. Lie down on the floor on your back, legs together and arms on the sides.
2. Turn the palms down.
3. Relax your body and continue normal breathing.
4. Press your palms and elbows on the floor and raise your legs up making an angle of 90 degrees with the floor.
5. Inhale as you raise your legs.
6. Exhale and while exhaling move your legs towards your head and push your hips and lower back so that they are raised above the ground.
7. Place your palms on the hips and push your trunk and legs up.
8. Move your palms higher up the trunk and keep raising your legs and hips upwards, till the whole trunk is above the ground.
9. Bring the legs back to a vertical position.
10. Support your body with the palms placed on the ribs and elbows and forearm resting on the ground.
11. Sliding the palms higher on the trunk push the hip and back further up so that they are aligned with the legs.
12. At this point, only the head, neck and shoulders should be on the floor.
13. Push your face down and chest up to form a chin lock.
14. Balance your body in this position.
15. Fix your gaze on the big toes of your feet.
16. Inhale and exhale rhythmically and remain in this posture for as long as you can.
17. Slowly return to the starting position in the reverse order.
18. Inhale deeply and exhale slowly a few times.
19. Continue breathing normally.
20. Relax your body by performing Savasana.

Caution:

• People suffering from high blood pressure or cardiovascular diseases should not perform this yoga pose.
• Menstruating women should never practice Sarvangasana.
• If you feel dizzy while performing the pose, stop and return to starting posture.
• Children below the age of puberty should avoid this pose.
• If you suffer from any vision trouble, this yoga pose is not for you.

Benefits:

• This yoga pose delays aging and prevents appearance of wrinkles.
• This asana boosts the functioning of the vocal cords as well as the throat vessels.
• The spinal column becomes suppler and flexible.
• The posture corrects abnormal curvature of the spine.
• Sarvangasana can benefit people suffering from palpitation, bronchitis, tonsillitis, headache, insomnia and epilepsy.
• Leprosy can be treated with this pose.
• This yoga pose helps you regulate your body weight.
• Sarvangasana keeps many vital organs of the body healthy and stabilizes the metabolic processes.
• You can get a leaner figure as the pose helps reduce flab from around abdomen, waist and hips.
• Pain of the neck and back is also relieved.
• Hernia, piles and urinary diseases can be cured.
• Liver and kidneys function better.
• Sarvangasana exercises the legs.

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