yoga classes in Rishikesh

YOGA POSES FOR ENHANCING ENERGY
SURYA NAMASKAR – also known as (sun salutation) is a foundational yoga sequence that combines movement, breath and mindfulness. It is said that a person who practice SURYA NAMASKAR (SUN SALUTATION) daily never gets ill throughout his/her life.
BENEFITS
• PHYSICAL – it improves flexibility, strength and balance.
• MENTAL – improves focus and calmness.
• SPRITUAL – builds connection with the sun
STEPS
1. PRANAMASANA (PRAYER POSE) – In this step stand straight with your feet together and your hands should be in prayer position and your both thumbs touching your chest. say “OM MITRAAYA NAMAHA” while doing this step. This Sanskrit language phrase means “salutations to the friend of all.” referring to sun.
2. HASTA UTTANASANA (RAISED ARM POSE) – Inhale air and raise your joined arms overhead, and gently stretch them back. Say “OM RAVAYE NAMAHA.” while doing this step. This Sanskrit language phrase means “salutations to the radiant one” referring to sun.
3. HASTA PADASANA (HAND TO FOOT POSE) – Exhale air and try to touch your feet from your hands. Say “OM SURYAYA NAMAHA.” while doing this step. This Sanskrit language phrase means “salutations to the dispeller of darkness” referring to sun.
4. ASHWA SANCHALANASANA (EQUESTRIAN POSE) – Inhale air come in position like horse with right leg back and left leg forward. Say “OM BHAANAVE NAMAHA” while doing this step. This Sanskrit language phrase means “salutations to the one who shines brightly.” referring to sun.
5. DANDASANA (STICK POSE) – Exhale air and take left leg backward, come in plank position. Say “OM KHAGAYA NAMAHA” while doing this step. This Sanskrit language phrase means “salutations to the one who moves through the sky.” referring to sun.
6. ASHTANGA NAMASKARA (SALUTE WITH EIGHT PARTS) - lower your body and touch chin, chest and knees to the ground. Say “OM POOSHNE NAMAHA” while doing this step. This Sanskrit language phrase means “salutations to the nourisher.” Referring to sun.
7. BHUJANGASANA (COBRA POSE) – Inhale air lift your chest, keeping your lower abdominal area on the ground. Say “OM HIRANYA GARBHAYA NAMAHA” while doing this step. This Sanskrit phrase means “salutations to the golden – hued one.” Referring to sun.
8. ADHO MUKHA SVANASANA (DOWNWARD – FACING DOG) – Exhale air and lift your hips, making a V shape. Say “OM MAREECHAYE NAMAHE” while doing this step. This Sanskrit phrase means “salutations to the giver of light with infinite rays.” Referring to sun.
9. Same as step no four. Say “OM AADITYAAYA NAMAHA” while doing this step. To understand meaning of this Sanskrit language phrase you need to know that according to Hindu mythology the name of mother of sun is Aditi. This phrase means “salutations to the son of Aditi.” referring to sun.
10. Same as step no three. Say “OM SAVITRE NAMAHA” while doing this step. This Sanskrit language phrase means “salutations to the one who is responsible for life actions.” Referring to sun.
11. same as step two. Say “OM ARKAAYA NAMAHA” while doing this step. This Sanskrit language phrase means “salutations to the one who is to be praised.” Referring to sun.
12. Same as step one. Say “OM BHASKARAYA NAMAHA” while doing this step. This Sanskrit language phrase means “salutations to the illuminator.” Referring to sun.
PRECAUTIONS
• Pregnant women should not practice it.
• Individual with back issues should do after taking advice from doctor.
• Person with neck injuries should not do it.
• Persons with high blood pressure should do after consulting with the doctor.
• Persons with heart problems should do after taking advice from doctor.