1) Pranam Asana: This pose induces a state of concentration and calm in preparation for the Surya Namaskar to be performed. Imagine the Sun shining at the centre of your eyebrows and bow to it by folding hands, placing the thumbs at the centre of your chest.
2) Hastautthan Asana: It stretches all the abdominal organs and improves digestion. It exercises arms and shoulder muscles, tones the spinal nerves, opens the lungs and removes excess weight. Raise your hands above your head parallely and imagine touching the skies while breathing in and stretching upwards.
3) Padahasta Asana: It eliminates or prevents stomach or abdominal ailments. It also reduces excess weight in the abdominal region, improves digestion and helps to remove constipation. Constipation, a gift of junk food eating ritual of the mordern civilization. Practicing this asana improves blood circulation, makes spine supple and tones spiral nerves. Bend forward to touch your feet and breath in while doing so. Touching feet is a very Indian way of showing respect. This asana is also symbolic of self respect. One must respect themselves for who they are and nurture their talents and intellect.
4) Ashwa-sanchalan Asana: It massages abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system. Resembling a horse's gait, this asana is performed by resting your body on one foot folded right in front of you and the other leg strentched backwards. Place both your hands on either side of the foot in front. Face the sky to give your body a good stretch and maximum benefit of this asana. Spiritually speaking thsi asana prepares you for the race ahead of you through the routines of a day.
5) Parvat Asana: This pose strengthens the nerves and mucles in the arms and legs. The spinal nerves are toned and circulation is stimulated especially in the upper spine and between the shoulder blades. This asana is performed by lifting your body up like a mountain while both your hands are placed in front of you and legs are placed parallel and close to each other. Try and touch the earth with your heels and look down. Imagine the strength of a mountain unmoved by odds and adversities.
6) Ashtang Namaskar: This pose besides strengthening the legs and arms muscles develops the chest and gives exercise/ flexibility to the region of spine between the shoulder blades. Lie down facing earth with palms touching the ground placed on either side of the chest, close to the body. Lift the region between knees and chest. Touch your chin to the ground and rest of the face at eye level. All 8 limbs are worked on in this asana and thus the name, ashtang (asht-ang). This is a state of absolute surrender. Devotion with tan, mann, dhan.
7) Bhujanga Asana: This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves. It tones the reproductive organs, stimulates digestion and relieves constipation. It also tones the liver and massages kidneys and adrenal (adrenaline) glands. It can be performed by stretching your body and lying down facing earth. Place your hands in front of you, palms facing/touching the ground. Now lift you upper half of the body throwing your head backwards. This will give you great flexibility in the spine.
Surya namaskar is performed in sets, personifying the concept of duality in nature. OM!
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