Bally Chohan explains below correct way to perform Surya Namaskar.
In standing position join the palms together, thumbs at a 90 degree point from the fingers, squeezed against the sternum. Breathe out while breathing in extend the arms up, turn upward and tenderly twist in reverse.
Breathe out curve forward from the hips coming into remaining forward twist; attempt to place the palms on the floor and head toward the knees or shins.
Breathe in step the left leg over into half cobra position, keeping the foot erect and resting the left knee on the floor. Push the hips down towards the ground and twist the neck back.
Push the midsection forward, opening the midsection and pulling the shoulders back. Attempt to bring the calf and thigh of the right leg near one another.
Hold the breath, bring the right leg back, joining the feet together, keeping the arms, legs and back straight in Plank Pose. Your feet ought to stay erect.
While breathing out, first convey the knees to the ground, then the midsection lastly the brow, coming into Ashtanga position, keeping the hips and stomach area off the ground.
Breathe in and come into the Cobra Position, straightening the arms, keeping the toes erect and legs together, knees and hips on the ground. Push the midsection forward and pull the shoulders back, looking up towards the roof.
Breathe out raise the hips up into descending canine. Keep the arms and legs straight. Tuck the button in towards the midsection, push the body in reverse and attempt to bring down the heels to the floor. Push the temple down towards the floor.
Breathe in and step the right leg forward between the hands returning into the half cobra position.
While breathing out present the left leg into Standing Forward Bend.
Breathe in, straighten the body up and return to remaining with palms joined before your midsection.
Keep away from if one has extreme back and spinal issues, hypertension, heart issues, stomach surgery or genuine stomach issues. Keep away from if there is knee or wrist torment, peptic ulcer, hernia or looseness of the bowels. Abstain from amid pregnancy and practice a pregnancy adaptation. Despite the fact that Surya Namaskar is regularly considered as a warm up to start class, for a few individuals it can be troublesome and may be rehearsed towards the end of a class, as they develop to it through less difficult and tenderer warm up practices.
Bally Chohan Tips for Surya Namaskar
Can be performed gradually as yoga, related with the breath or much slower, keeping up the asana or it can be polished quick as a type of activity.
Namaskar – hands can be raised over the head with hands together in namaskar or hands separated. They may stay similarly situated whilst a delicate backbend is done or the hands may bolster the back and one tilts in reverse.
Forward Bend – the hands may touch the ground or the fingertips may touch. One can likewise simply let the arms hang down or let the hands touch the knees. On the off chance that there is back torment or mellow sciatica one can squat with the back straight and heels lifted.
Half Cobra – to come into this represent the second time one may need to make two moves to get the foot between the hands. In the event that one favours they can keep the fingertips on the ground, this can give a more profound backbend yet may give to a lesser extent a hip opening impact.
Board – place the knees on the ground in the event that it is excessively unpleasant for the back.
Ashtanga Asana – in the event that it is uncomfortable to put the brow down then the button can stay on the mat.
Bhujangasan – if the back curve is excessively solid either the hips can be lifted, the feet can be marginally separated, the arms can be curved or the neck can stay straight rather than tilted back.
Urdhva Shwanasan – it is a bit much that the heels touch the floor, holding a straight back is more essential. In the event that there is snugness in the calves then a touch of strolling in the stance will be useful.