Yoga is just. Daily Morning Gymnastics

Suria Namaskar exercise complex is a simple and effective way to wake up and prepare the body to a new day. Muscles are stretched and filled with energy.

Content

With the word «yoga» Many pose lying on nails, walks on hot coal and unnatural twisting. However, yoga has many directions. And in each direction there is a complex of very simple exercises. In particular, the daily morning gymnastics with very simple asanas offered almost everything. After a passage of several options, we stopped on the morning recreation gymnastics Surya Namaskar.

Suryya Namaskar translated — «Greeting Sun». And indeed: every exercise of the complex looks like a hymn gives us a great luminous life. This daily morning gymnastics will only take five to fifteen minutes. At the same time, it massages all the internal organs, stretches the muscles and tendons, tones the whole body and brain.

Morning Recreation Gymnastics Surya Namaskar — This is a series of twelve exercises.

Before the start of the exercise, you need to stand straight, feet together, hands freely hang along the body, eyes closed.

	Exercise 1. Pranamasana (Prayer) Standing in the initial posture, fold your hands near the chest in a prayer gesture. Calm the stream of thoughts. Relax. Listen to your breath, hear the head of the heart. Keep the state of the inner rest and silence half a minute.
	Exercise 2. Hasta Utanasana (Raised Hands) Starting deep breath, lift straightened and drawn hands forward above your head, Get back. The head with the neck is drawn back, but without excessive tension. Focus on the sensation of the spine. Hold in this position for a few seconds.
	Exercise 3. Padahastasan (head to the legs) From the position of the raised hands, start slowly exhaled and flexing forward. Ideally, you need to put my head on your knees and hug your feet with your hands, but without a solid stretching it is impossible to do it, so make sure that the legs remain straight. No jerk! All movements occur slowly and smoothly. Focus on your feelings: you must feel strong enough, but not too painful tension of the entire back of the body.
	Exercise 4. Ashva Santochnasana (rider) Starting a new breath, pull the right leg back parallel to the floor — So far, as far as you can, at the same time, bend the left leg (squeezing on it). Palms touch the floor to hold balance, hands straight. Head raised, eyes watching up. If you perform the exercise right, you will feel moderate tension-tension of the front of the body from the thigh elbow to the head.
	Exercise 5. Parvatasana (Mountain) Starting to exhale, move the left foot (which was bent) back, put the right, socks place nearby. At the same time lift the buttocks and lower the head down, between hands, directing the eyes towards the knees. Tried to the heels to reach the floor to feel the tension of the knees in the knee. As a result, the pose should resemble an equally chaired triangle.
	Exercise 6. Ashtanga Namaskar (eight points) Holding the breath after the last exhalation, bend the knees and lower them on the floor. Lower the chest and chin on the floor (hands remain motionless), while the buttocks on the floor do not put. Eight points touching body with floor should be: chin, two hands, chest, two knees, two legs with your fingers.
	Exercise 7. Bhudzhangasana (Snake) Beginning of breath, lower the hips, at the same time, as if pushing his chest ahead, begging back. Head rises, face turns to the sun. Feet and hips touch the floor, legs are based on the floor as old. Hand hold the body in the desired position.
	Exercise 8. Parvatasana (Mountain) Exhausted, take a mountain pose again.
	Exercise 9. Ashva Santochnasana (rider) Beginning, transfer the left foot forward, putting the left foot between the hands you continue to rest in the floor. At the same time right foot you push the middle part of the body forward.
	Exercise 10. Padahastasan (head to the legs) Starting to exhale, move the right leg forward and put it down next to the left. Legs start straightening, the body begins to fake forward.
	Exercise 11. Hasta Utanasana (Raised Hands) Inhaling, raise and pull your hands above your head just as you did the exercise 2.
	Exercise 12. Pranamasana (Prayer) Straightening the body in exhalation, take the exercise position 1.

You committed half of the full cycle of Surya Namaskar. To complete the circle, do exercises in the same sequence, but change in the fourth and ninth leg exercises.

So that the gymnastics brings the maximum benefit, it follows in a continuous stream of breathing. If you are very tired with unusual after the first half of the cycle, take a break for several deep and calm breaths and exhale.

Gradually increase the number of complete circles performed at once. Ideally, you need to reach a minimum of twelve circles.

After completion of the entire charge, lie for a few minutes in Shavasan (Pose of Corpse): On the back, arms along the body, legs on the width of the shoulders, the whole body is relaxed.

Also performing this exercise cycle you can see in the section «Video».