Suryanamaskar

Suryanamaskar

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Suryanamaskar     Step by Step Process of Surya Namaskar Yoga Poses Posture : Surya namaskar   [ The Sun salutation] Translation of  Suryanamaskar  : The Sanskrit word Surya means sun.  Namaskar means salutation, salute, greeting or praise, from the root nama, to bow.    Surya namaskar Steps : Surya Namaskar Poses  Step-by-Step STEP ONE :   Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. STEP TWO   :   Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. STEP THREE :   Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. STEP FOUR :  Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head. STEP FIVE :   ...

Ekapada-Asana

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  Ekapadasana [The One-legged Pose]

How to perform  Ekapada-Asana pose


Instructions: 

1. Stand with the feet together and the arms by your sides.

2. Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana.

3. Inhale and extend the arms directly in front, parallel with the floor with thumbs touching.
 
4. Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out in front pointing the toes forward. 

5. Pause for a moment then swing the leg backward while bending forward at the waist.
 
6. Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor. 

7. Hold the posture for at least 30 seconds and then return slowly to a standing position.

Ekapadasana

Comments: The ekapadasana tones and strengthens leg muscles, improves sense of balance and helps sharpen concentration. The ekpada requires that you become aware of your body/mind as a whole. As you practice this posture turn the attention away from distractions of the mind and center it on full body-awareness. Continual effort in the ekpadasana in this way will help cultivate concentration. The "closed eyes" variation (see below) intensifies the effect of the posture. Instead of relying on a fixed point of vision as an "anchor" the practitioner will cultivate an inner stability. The ekpadasana also gives strength to the hips and lower back. 

Duration/Repetitions: This posture should be held for a minimum of 30 seconds and can be extended to up to several minutes. Repeat at least twice on each foot.


 Ekapadasana benefits are :

1. It strengthens the arms, legs, and hip joints and improves their flexibility.

2. This posture improves the flexibility of the lower back. It strengthens the lumbar and sacral joints. As a result, the practitioner gets relief from sciatica pain and lumbago. 

3. It improves neuromuscular coordination. Also it activates the parasympathetic nervous system. Hence it is good for stress, anxiety, and depression.

4. This posture improves the ability to raise from the chair, weight loss, increased step length, and reduced fear of falling. 

5. This posture can be used as an effective fall prevention strategy in older people.


Pre-cautions before performing  Ekapadasana are :

People who are suffering from the problems below are not recommended to perform.


1. Blood pressure.

2. Heart problems.

3. Back injuries.

4. Sever knee and ankle pain or arthritis.


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