![]() Raise your arms overhead and look up gently. Inhale bringing your hands to the thighs and lengthen your neck and spine.Exhale to join hands in the prayer pose in front of the chest.Sit on a chair resting the feet on the floor and joining the palms in front of the chest.Exhale to assume the starting position again and repeat a second round switching the crossing of the legs.Now, lift your heart to the sky while leaning into your arms.Inhale moving the hands behind you pointing the fingers forward.Curl the spine backward at the heart level while exhaling.Inhale drawing the arms halfway back and lift the chin for a slight back bend.Exhale to fold forward keeping the arms outstretched and surrender the head to ground like in child’s pose.Exhale to lower the left arm and as the elbow lowers reach up with the right arm in seated upward salute left side.Inhale, bring both arms in centre over head.Simultaneously, left arm reach up and over the head in seated upward salute right side. Exhale, lower the right arm to the sides and slide it away while tilting the trunk right side.Inhale, raise the arms up overhead joining palm in seated upward salute.Sit in a crossed leg posture like padmasana or sukhasana.It is quite easier than any other variation available for the aspirant practitioner. Also, it’s best for beginners who are struggling in reaching the floor in the forward bends. Seated Sun salutation is the best variation to try on for people who cannot access the standing one. It involves stretching, forward folds, and heart-opener poses. Unlike traditional Surya Namaskar, this entire sequence is performed sitting on the floor (aka floor sun salutation). Seated Sun Salutation (Upavistha Surya Namaskar) Exhale lowering the arms and join the palms in prayer pose in front of the chest in tadasana (mountain pose)Ģ. ![]() Inhale uplifting the torso and sweeping the arms upward in Urdhva hastasana (raised arms pose).Exhale to bend forward again bringing the head to the knees and pressing the palms against the floor in Uttanasana (forward bend).Inhale, lifting halfway up keeping the arms, legs, and back straight in Ardha uttanasana (half forward bend).Exhale to fold forward in uttanasana (forward bend) pressing the hands to the floor aligning the fingertips with the toes.Inhale raising the arms over the head and look up at the thumbs in Urdhva hastasana (raised arms pose).Stand in tadasana (mountain pose) keeping the palm joined in front of the chest.
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