Page 8 - Lesson 20.xps

MODULE-5 Asana
Yogic Practices
It is a set of 12 fixed yog asana, which is done in a certain order.

20.3.1 The method of Surya Namaskar

Preparation

First stand erect with the feet together and the arms hanging loosely by the
side of the body.
Note Close the eyes gently and be aware of whole physical body.

Take the awareness to the eyebrow centre and visualize the red rising sun
infusing the whole body and mind with its vitalizing and healing rays.

First Position: Pranamasana (prayer pose )

Slowly bend the elbows and place the palms together in front of the chest in
Pranam-mudra.

Relax the whole body and breath normally.

Pray to God for sound health and wisdom.

Second Position : Hasta-Uttanasana

Raise and stretch both arms above the head.

Keep the arms separate shoulder width apart.

Bend the head, arms, and upper trunk backward as much as is comfortable.

Inhale while raising the arms and exhale while bending back.
Third Position: Padaahastasana

Now, bend forward slowly and try to keep your palms on the floor besides
the feet and forehead to the knees.

But do not strain and keep the knees straight.
Exhale while bending forward

Contra-indications –People with back problems, sciatica, slip-disk etc.
should not do this pose. In these conditions forward bending is prohibited.

Fourth Position: Ashwa Sanchalanasana (Equestrian Pose)

Now stretch the right leg back as far as possible and simultaneously bend
the left knee as much as possible comfortably.
Give a curve to the back and try to gaze upward . Make sure that right
knee should be on the floor.
Inhale while stretching the right leg back.

Physical Education and Yog
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