Modified Surya Namaskar

Most of the people find doing conventional suryanamaskar difficult. This yoga asana is popularly known as sun salutation in the western world. Here is described a modified version of suryanamaskar, it is effective, good yet gentle, though it has dynamic movements like the regular suryanamaskar. The best thing is the beginners find it safe and easy to perform. It is safe even on the elderly and people with arthritis and stiff muscles.

Method-
To begin with the palms are placed firmly on the ground. One can perform it while keeping the eyes closed. The best thing is that the concentration and breathing pattern is improved to a great extent. Thus a sense of deep calm rests in.

The beginners can begin it with 12 cycles by increasing it gradually to 108 cycles. It is one of the best forms of yoga asana to beat obesity and for betterment of the health. Like the regular suryanamaskar the various muscles of the body and vital organs get rejuvenated. But care should be taken that the movement or the flow of the asana should be smooth. Avoid any jerky movements. See that the breathing technique should be synchronized with the movements.

How to do suryanamaskar?
Sit in the entire four pose. The knees at hip width and palms shoulder width should be kept; they should rest on the floor. Inhale now while exhaling folds the toes in and straighten the legs. The arms should be straight, it should be perpendicular to the floor, now in this position try to pull the knee caps and tighten the thigh muscles.

Now gradually inhale while exhaling and flexing the elbows. The trunk should be moved in smooth way towards the floor. Now keep the leg and trunk parallel to the ground, with elbows resting closer to the trunk.

Inhale, as you exhale straighten the arms and bend the back. Try to look up straight with shoulder open. Now inhale gradually and come back to four position. While exhaling bend forward. Inhale and again come back to four position. While exhaling bed back keeping the chest and the shoulders open.

Inhale. While exhaling fold the toes, gradually lifting up the hips and moving the head down. The posture can be increased by increasing the arch of the hips. Try to stretch the entire spine in this position. Move the head towards the floor. The center of the chest should be trusted towards the knees. Keep the legs straight. Inhale. While exhaling flex the knee and return to the original four pose.