Vinyasa Yoga
Benefits of Vinyasa Yoga
- It boosts up muscle strength.
- Increases flexibility and endurance.
- Reduces stress levels.
The Sun Salutation
The sun salutation is also known as Sūryānamaskāra. It is basically a sequence of 12 postures, which needs to be performed in succession.Step#1- Pranamasana (Prayer pose)
Stand straight. Keep your body balanced on both feet. Take a deep breath and slowly raise both your hands. Join the palms together and exhale. Your position should be like a kid in prayer position.
Inhale and stand straight. Raise your hands upwards. Join the palms and try to bend backwards. Try not to stretch your body too much.
Exhale and bend your body from waist to head in the forward direction. Your palms should be able to touch your feet. Your knees and spine should be straight.
Bend your knees and come in a sitting position. Now, breathe in and stretch your one leg back. The other leg should be straight (from knee to toe). Make sure, you use your palms for attaining this pose. Keep your head upwards.
Lie down. Your back should face the ceiling. Inhale and put both of your palms on the floor. Lift your body from head to toe. Your position should be like you are doing push-ups. Your whole body should be straight while you are doing Dandasana.
While breathing out, bring your knees downwards. Raise your butts, slightly. Remember, all the 8 parts of your body (chin, chest, 2 knees, 2 feet and 2 hands) should touch the floor.
With the help of your hands, bring your body upwards from head to waist while inhaling. Look upwards. Your hands should be in a straight position. From waist to toe, your body should touch the floor.
Lift your butt upwards while exhaling; only your toes and palms should touch the floor. Your body should form /\ shape.
Step#9- Ashwa Sanchalanasana (Equestrian pose)
Bend both your knees while taking in breath. Stretch out your left leg. Do not stretch too much or you will end up with aching muscle. Look up straight. While you are doing Ashwa Sanchalanasana, your right leg should be straight (from knee to toe). Both your palms should touch the floor.
Stand up straight. Try to touch your toes with your palms, without bending your knees.
Stand straight again and stretch your hands upwards while inhaling. Join the palms together. Your hands should be pointed towards the sky. Bend your body a bit in the backward direction.
Breathe out and put your hands down, slowly. Relax your body by standing straight.