We present the sequence known as "Sun Salutation" or Suryanamaskara Sanskrit. This is a sequence of postures that strengthen your body more flexible and.
It is always recommended that at the beginning of your routines, you include heating or prior preparation in your body.
It's great you decide to take a few minutes a day to practice the basic routines that we present, but the best is always an instructor to guide you, as there are placements that require observation and avoid injuries as well as improving benefits. In this sequence, you can hold them and make one or two breaths in each pose. Otherwise, We hope you enjoy and feel the difference in your body and in your mind.
Sun Salutation sequence
- first placement: "Mountain pose" o Tadasana. Lengthens your body, find your center and take a deep breath, then slowly exhale through nose. Libera relax your arms and shoulders.
- second place: "Mountain Pose up". In this placement you raise your arms and breathe deeply. Eyesight is in heaven, joins the palms of your hands.
- third place: "Position of the Stork" o Uttanasana. Lower arms and torso, as you exhale slowly and looking forehead your knees and ankles hands go.
- fourth place: "Position Front Fold" o Vertical Uttanasana. Take a deep breath lifting your head forward, making her the height of the pelvis and stretching across your back. Take care not to force back your knees.
- fifth place: "Iron Stance" o Chaturanga Dandasana. also known as "Push up" or lagartija. You must exhale as you bring one leg back and then the other, both to stretch and align your body. Elbows are always attached to the waist and must stretch your legs well to protect your knees. No sags pelvis or head.
- sixth placement: "Facing Dog Pose Up" O Urdhva Mukha Svanasana. Take a deep breath while you lower your pelvis to the floor and raise your head. Take good care not to force your elbows; the best is that flexes a little and you release your shoulders down.
- seventh place: "Downward Facing Dog Pose" o Ardho Face Svanasana. You can reach it directly up the pelvis and down your head. strong when the body is not enough, to avoid spinal injury, it is best to first lower your head, lean hands and knees to the floor, then you raise the pelvis stretching legs, pushing your heels on the floor and stretching back, as if you go near your chest to your knees. Exhale as run this placement.
- eighth placement: "Pleated Front Stance" o Urhva Uttanasana. You go back to this position snorting, bringing forward first one foot and then the other, by raising your head and torso forward. Exhale as you lower back to "Position of the Stork", hands down to his ankles and forehead toward your knees.
- novena placement: "Mountain Pose up" you get to it up your arms on the sides, your head and torso looking heavenward and join your hands up. Breathe as you rise.
- Decima placement: "Mountain pose" o Tadasana. Exhale and slowly lower your arms to rest alongside hip.