MANIPURA SURYA NAMASKAARA

ROUND 4 - MANIPURA SURYA NAMSAKAARA

        This variation is kind of my personal favourite., acting on the digestive system. ( solar plexus )
And please don't get bored with these variations. I promise to finish em by the end of the month. Next month onwards there is more interesting stuff I would love to cover.😊More like... neck and shoulder pain, back pain, weight issues and if any of you have requests pleassee dont hesitate to put them in comments. I promise to check them out and give a yoga solution. ✌

     The advantage with Surya Namsakaara's is that it's a simple and continuous sequence, and easy to remember if you ask me.

People having problem with their knees, please avoid doing this version. ⚠

1. PRANAAMAASAN
    
INHALE AND THEN EXHALE. Thumbs to the centre of the chest and other fingers extending outward.
     

      


2. HASTA UTTANAASAN

 INHALE. Stretch trunk upwards.

      

3. PAADHA HASTAASAN


 EXHALE.

4. VEERABADHRAASAN 1
    INHALE.

5. VEERABADHRAASAN 2

     EXHALE. The foot at the back and the foot in the front have to be perpendicular.

6. PARSVA KONAASAN

   AND HOLD YOUR BREATH. Try leaning your trunk on your thigh, as far as you can go.

     

now change to CHATURANGA DHANDAASAN. It makes the move to the next aasan easier.

    
         

         
7. PARVAT AASAN
 
  INHALE.
  

    
And now change to VEERABADHRAASAN 1, using the opposite leg.

     

8. VEERABADHRAASAN 2

      EXHALE.
     

9. PARSVA KONAASAN

     INHALE.
                 

10. PADHA HASTAASAN

        EXHALE.

11. HASTA UTTANAASAN

   INHALE.
   

12. PRAANAMAASAN

    ON EXHALATION.

And again there is the videooo on INSTAGRAM. Wow I am technically advertising and it is embarassing 😂 But yeah check it outt and comment with adviceee or whatever you need. ✌

SWADISTANA SURYA NAMASKAARA

    ROUND 3 - SWADISTANA SURYA NAMASKARA
     


    Helloooo.. 
     You are technically welcome back to the blog, but me saying it all the time is kind of boring 😁
Oh and of course, prefer wearing something you are comfortable in and pants that stretch obviously. I once tried doing them in PJs and they tore. 😂

     Welcome to the season of mangoes.😋 As sweet as the fruit may be, and as tempting as it may be.. the temperatures are neither sweet not tempting.😓😵 So please be hydrated, and really avoid carbonated drinks they only dehydrate the body.. fresh fruit juices and water ought to do the work.👍

    Nowww this particular variation acts on the reproductive and the urinary system, on the hypogastric and the sacral plexus.



1. PRANAAMAASAN
        INHALE AND EXHALE . Thumbs to the centre of the chest with four fingers extended out.
     

2. HASTA UTTANASAN
        INHALE. Stretch the trunk upwards.

3. PADHA HASTAASAN 
        EXHALE. Same as before do not over exert yourself and try to touch the ground on first attempt !!

   Seee im not even touching the floor.. 😁
     

4. SAMYUKTA/ MUKHULITHA KASHERUKHAASAN 
        INHALE.
        People having HERNIA and other Prostate problems and also FEMORAL NERVE problems avoid this posture and the next. ⚠
 Use either your left leg or right leg first. Keep your chest resting on the folded knee. And join your hands to the side of the foot.
   

          

5. SAMYUKTA KASHERUKHAASAN
        EXHALE. Same posture as before. But join your hands in front as in the pic.

6. ARDHA SWAANASAN
        HOLD BREATH. Lift waist upwards, head touching the ground.

   

7. ARDHA BHUJANGAASAN
        INHALE. Lift chest up on elbows and palms( still joined).
   

8. SAMYUKTA KASHERUKHAASAN
        EXHALE. Same as before with the opposite leg.

9. SAMYUKTA KASHERUKHAASAN
        INHALE.

10. PAADHA HASTAASAN
        EXHALE.

           

11. HASTA UTTANAASAN
        INHALE.

12. PRANAAMAASAN
       And on EXHALATION. Thumbs to the centre of the chest with four fingers extended out.

I have the video of this version on INSTAGRAM (manas.trayoga). Just tell me if you want the video in the blogggg. ✌😁 

MULADHAARA SURYA NAMASKAARA

   ROUND 2 - Muladhaara Surya Namaskaara
  
   PEOPLE HAVING HERNIA AND PROSTATE PROBLEMS PLEASE DO NOT DO THIS VERSION.  ⚠ 
This acts exclusively on the excretory system.
  
   1. PRANAMAASAN

      INHALEE AND THEN EXHALE. The breathing and most of the aasanas are the same as the first one .

    2. HASTA UTTANAASAN

    INHALE

  
    3. PADHA HASTAASAN
      

     EXHALE.

   4. KASHERUKHA AASAN

         INHALE. Keeping palms in line with your foot.

    5. CHATURANGAASAN
        

         EXHALE.

    6. SHASANKAASAN


      HOLD BREATH.  Touch your forehead to the ground.

    7. BUJANG AASAN
        
      But lift your chest up on your elbows.
      INHALE

                    

   

 8. PARVATAASAN

       EXHALE.
              

   

 9. KASHERUKHA AASAN


    INHALE. Do it with the opposite leg as before.

   
   


  10.  PADHA HASTAASAN

        EXHALE.

   

  

11.  HASTA UTTANAASAN

        INHALE.

  12.   PRANAMAASAN


         And EXHALEEE.

  The count is absolutely your wish. But do not over exert yourself and please relax your body after.

    

SURYA NAMASKARA'S - THE DAY'S ENERGY CREATOR

Welcome back !! 😉

Now this will be one long possttt. So sit with a mug of tea or coffee or anything else that you like ☕

Most people already know what Surya Namaskaara's are, but there are 10 different variations ! "TEN .. REALLY ?! " My view when I learnt that there were so many😂😅 I shall write about all of them.

With these 10 and 1 chandra namaskaara ( moon salutation) you could also have a 6 pack ! I am actually working that one out. I do not have the time to do the workout twice a day. and once a day keeps me fit but ill tell you if I develop abs all of a sudden 😛


ROUND 1 - The Traditional Surya Namasakaara.

Do it indoors or outdoors ... the east is the best, its an energy oriented direction .. the direction of the rising sun. 🌄

The exercises act on the sympathetic system. And i do not want to go into the science of it all but just know that it activates 650 muscles, aligns 206 bones and lubricates all your joints.

Now comes the real work. Step by step explanation on how to do it. And ohh..! almost forgot... there is a type 1 and type 2.
Type 1 is going fast and type 2 is going slow.. we could make up a type 0 where we only read this and do nothing. 😩 And relate it to your breathing, the inhalation and exhalation. DO NOT HOLD YOUR BREATH.  We do not want anyone turning blue and passing out. 😛


1. PRANAAM AASAN
       Acts on the circulatory and the respiratory system.  Being a medico entitles me to give that info 😁

   INHALE AND EXHALE DEEPLY.

2. HASTA UTTANASAN
     Acting on the autonomic nervous system.(ANS)

   Now, take your arms up like that in the pic i.e from the side of your body anddd upp like the next pic, so it does not stress your shoulders.

UPPP....and INHALE. breathheeee

3. PADA HASTAASAN
  Acts on the Urinary and the reproductive system.

For this bring your arms down slowly and bend your knees. There is no need for you touch the floor with knees straight because that comes gradually with practice. never worry pretty minds with this thing. Comfortable is the way to go. 😉

   And EXHALE

     4. ASWASANCHAALANAASAN
        Acts on the hypothalamus centre.
   

                  INHALEE

  5. CHATURANGAASAN
        Acts on the ANS.
      While doing this make sure you feel the weight and pressure on your ankles and legs but not your shoulderss.

                 And EXHALE

  6. ASHTAANGA NAMANAASAN

       Acts on the the digestive system. Let your chest and legs touch the ground. You know, more like a push up and then onto the next exercise. AND RETAIN YOUR BREATHE FOR A MOMENT.

  7. BHUJANGAASAN
       
Acts on thhe urinary and reproductive system.

And INHALEE

     

   8. PARVATAASAN

     Acts on the ANS.
    Just make sure your feet are a little apart and just try to touch them to the ground by pulling your feet closer to your body, but again do not exert yourself. practice makes man perfect and flexible. ✔

     EXHALEEE

  9. ASWASANCHAALANAASAN

            Its a cycle.. repeating the first aasanas, but just repeat it using the opposite leg.
                

  INHALEEE

 10. PAADA HASTAASAN

         Gradually touch your toes and EXHALE. 

          

11. HASTA UTTANAASAN

      

      INHALE

12. PRANAMA AASAN

         EXHALE 

Now repeat it as many times as you like 5 rounds, 8 rounds 10 rounds anythingg, depending on the time you have got . Go fast if you are doing it for stamina and go slow if you are going for strength. 💪

Check out the next post for Round 2 i.e. the next version 👍✌ And the video is on INSTAGRAM on manas.trayoga