Yoga for anxiety – IV

 Surya Namaskar for relaxation and to release anxiety
 
Surya Namaskar is considered to be the miracle drug of yoga as it solves most of the health problems that we face.  However, for different problems it is to be practiced differently. So today’s practice of Surya Namaskar will focus on a slow and relaxed movement with total awareness to the breath that changes with every posture.  Follow the instructions carefully, especially those relating to the breath.  Move gently and easily and this will help the anxiety leave your system.

Caution: Should not be practiced by those with acute high blood pressure, heart diseases, hernia. Those with acute back conditions should be cautious and discontinue if the condition is aggravated.

 

Step 1, 2, 3

 

Step 1
•  Stand straight, the feet together, the palms joined in front of your chest
•  Breathe normally.

Step 2
•  Slowly inhale, keep the palms together and bend the back, stretching your arms over your head.

Step 3
•  Exhale and bend forward from the hip
•  Place your palms on the floor and your head on your knees
•  Keep your knees straight.

 

 

Step 4, 5, 6

 

Step 4
•  Inhale, take the right leg back and bend the other knee as shown
•  Arch your back and look up.

Step 5
•  Exhale, take the left leg back
•  Keep the body in a straight line from the head to toe, the toes tucked in, the fingers pointing forward. Body weight is balanced on your toes and palms.

Step 6
•  Hold your breath, drop your knees, then your chest and chin to the floor. Keep your hips raised as shown.

 

Step 7, 8, 9

 

Step 7
•  Inhale and stretch the body upwards
•  Straighten the elbows, arch your back and look up.

Step 8
•  Exhale, push back on your arms and raise your hips up
•  Tuck your chin towards the chest and look at the navel
•  Keep the heels flat on the floor.

Step 9
•  Inhale and bring the right leg forward, arch your back and look up
•  In subsequent rounds, alternate between the left and the right leg as in step four and nine.

 

Step 10, 11, 12

 

Step 10
•  Bring the left leg forward, stand upright, exhale and bend forward, place the palms on the floor as in step three.

Step 11
•  Inhale, keep the palms together and bend the back, stretching your arms over your head as in step two.

Step 12
•  Exhale and come back to position one