Sun greeting kriya
Sun greetings kriya
1) Straight stance (Szamastiti). Stand straight, feet together, big toes and heels touching. Distribute your weight evenly on both feet. Find your balance. Keep your arms by your side, fingers touching.
2) Stretching. Inhale, raise your hands above your head, palms touching. Extend your spine, lift your chest and relax your shoulders. Be careful not to put pressure on your cervical vertebrae and lower back. Look up at your fingers.
3) Forward Bend (Uttan Asana). As you exhale, bend your torso forward. As you bend your torso forward, keep your spine straight and stretch it as if you are reaching for something with your head. If you can no longer keep your spine straight, lower your head to your knees, as close to them as you can. Ideally, your chin should touch your shinbone. Keep your knees straight and place your hands on the floor next to your feet, with your fingertips and toes in line. Look intently at the tip of your nose.
4) Inhale, raise your head, straighten your spine, palms or fingertips touch the ground. Focus on the third eye.
5) Push-up (Chasaturanga dand asana). Exhale and bend your knees, step or jump backwards so that your legs are straight out behind you, balancing on your bent toes. Bend both elbows and hold your chest, rest your palms under your shoulders, fingers wide apart. Keep your body straight from forehead to ankles. Distribute your weight evenly between your hands and feet. Do not push yourself forward with your toes.
6) Cobra Pose. (Bujang Asana). In this position, inhale, straighten your elbows and arch your back. Stretch your upper back so that there is no pressure on your lower spine. Your forehead should look up at the sky, while looking at the tip of your nose. The fingers should be spread wide.
7) Triangle Pose. (Adomuka Svan Asana). Exhale, lift your hips so that your body forms an inverted V shape. Feet and palms flat on the floor, elbows and knees straight, fingers spread wide. Gaze intently at your navel and hold this position for five breaths.
8) Inhale and jump or step back to position 4.
9) Forward Bend (Uttan Asana). Exhale and bend forward into position 3.
10) Stretching. Inhale and assume the stretched position.
11) Straight standing. (Samasthiti). Exhale and return to the starting position, with the arms at the side of the body.
Comment:
That is, Surya Namaskara. When he was practicing with Yogi Bhajan's teacher, he did the Sun Salutation as a warm-up exercise before the Kundalini Yoga Kriyas. It is an excellent warm-up exercise and has beneficial effects in itself. It stimulates the heart and blood circulation, stretches and flexes the spine, massages the internal organs, helps the digestive system, stimulates lung function and oxygenates the blood. It harmonizes the breathing with the movement so that each posture follows another in a continuous, uninterrupted rhythm. Initially, do the series of exercises three times, then gradually increase to five or six. If practiced consciously, it helps you perform all yoga exercises with maximum performance and enjoyment.