Suryā Namaskār Āsanas
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(Posture)
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Step 1: Posture - Sūryā Namaskār Āsanas
Technique
1. Come to stand in Tadasana,
stand firmly on both the feet
with the hands in a prayer
position at the heart
Step 1: Posture -
Suryā Namaskār Āsanas
Technique
2. Inhale - Inhaling, gracefully
sweep the arms up over your
head and gently arch the spine
backwards into Urdhva
Hastāsana
Step 1: Posture -
Suryā Namaskār Āsanas
Technique
3. Exhale - Exhaling and bending
from the hips, sweep the arms
forward and down so the
hands touch the floor close to
the feet and the forehead
comes in close to the knees
into Uttanāsana.
Bend the knees to allow for greater ease in doing this.
© 2022 Sri Nithyananda Paramashivam. All Rights Reserved. Individual Results May Vary. Results Not Guaranteed.
Step 1: Posture -
Suryā Namaskār Āsanas
Technique
4. Inhale - Step the left foot back
as far as you can and as you
inhale, lift your heart center up
Step 1: Posture -
Suryā Namaskār Āsanas
Technique
5. Exhale - Step the right foot
back and assume the plank
position with spine, neck, and
head in a straight line, hands
placed directly under your
shoulders.,
© 2022 Sri Nithyananda Paramashivam. All Rights Reserved. Individual Results May Vary. Results Not Guaranteed.
Step 1: Posture - Suryā Namaskār Āsanas
Technique
6. On the exhale, lower the knees,
chest and chin to the floor
assuming aṣṭāṅga namaskār.
Point the toes.
Step 1: Posture -
Suryā Namaskār Āsanas
Technique
7. Inhale, raise the head and chest
off the floor by engaging the
lower back and gently pushing
with your hands. Keeping the
elbows bent at a 90-degree
angle, come into bhujangāsana.
© 2022 Sri Nithyananda Paramashivam. All Rights Reserved. Individual Results May Vary. Results Not Guaranteed.
Step 1: Posture -
Suryā Namaskār Āsanas
Technique
8. Exhaling, push with your
hands, raise your hips into the
air and back and assume
Gajāsana. Push your heels
towards the floor.
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Step 1: Posture -
Suryā Namaskār Āsanas
Technique
9. Gently look forward at your
hands and step the right foot
forward as far as you can, close
to the hands. Inhale, lift your
heart.
Step 1: Posture -
Suryā Namaskār Āsanas
Technique
10. Step the right foot forward to
meet the right hand. Bend
your knees if you need, exhale,
and bring the head in close to
the legs.
Step 1: Posture -
Suryā Namaskār Āsanas
Technique
11. On an inhale, sweep your arms
up over your head and gently
arch the spine, saluting the Sun.
© 2022 Sri Nithyananda Paramashivam. All Rights Reserved. Individual Results May Vary. Results Not Guaranteed.
Step 1: Posture - Suryā Namaskār Āsanas
Technique
12. Exhale, bring your arms down
and your hands back into
prayer position in front of your
chest
Repeat the entire sequence with the interchanging of legs;
Do this as many times as possible (max 108 times).
|| Pūrna Mantra ||
ॐ पूर्णमदः पूर्णमिदं पूर्णात्पुर्णमुदच्यते
पूर्णस्य पूर्णमादाय पूर्णमेवावशिष्यते ॥
ॐ शान्तिः शान्तिः शान्तिः ॥
omṁ pūrṇamadaḥ pūrṇamidamṁ pūrṇāt pūrṇamudacyate |
pūrṇasya pūrṇamādāya pūrṇamevāvaśiṣyate ||
|| omṁ shānti shānti sāntiḥ
"From the space of Completion only Completion comes out. Even when Completion comes out, Completion remains as Completion. When the Completion goes back, Completion remains as Completion".
Ebook ISBN: 979-8-88572-128-8
© 2022 Sri Nithyananda Paramashivam. All Rights Reserved. Individual Results May Vary. Results Not Guaranteed.