Say the Sun "Hello! Morning complex yoga "Greeting the sun.

16.10.2019

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The practice of Surya Namaskar must be performed every morning at sunrise. This practice is a complex of yoga poses that provide good physical exertion to the whole body and saturate its energy.

Suryya Namaskar is interpreted as a greeting the sun. This type of practice awakens his sunny sides in man.

Features and benefit

Such a yoga technique seems to be a request to the Sun to give a practicing force and talent. Guiding hands up, he makes a gesture of respect for the sky and lives that begin with the breath cycle. Having dropped down the book, the reunion with the Earth occurs. Folding hands in Namaste, the practitioner connects the energy of the sky and the Earth and recognizes that his body is a central point between heaven and earth.

Surya Namaskar refers to a special teaching, combining the physical body's load at the same time, and the spiritual mood, and mantra and "\u003e meditation.

In the classic lesson, it is proposed to perform alternately twelve Assan on two receptions, the difference between which lies in the counter leg. A separate pose is accompanied by elements of the respiratory act - inhale or exhale. However, in the middle (on 6 Assana), the circle of breathing is delayed. Many practitioners are recommended when performing each movement to add a mantra.

Practice is carried out at sunrise to awaken the body, filled with energy, focus the mind and get gratitude from the sun for a new day. It does not prohibit practicing in day and evening. Also feel a special tide of energy is possible when conducting an outdoor activity.

This type of exercise is practiced as an independent technique and is suitable as a warm-up and bodily preparation for other types of yoga.

The most useful for the human body should include Suryya Namaskar for several reasons.

Promotes awakening, filling the energy and giving new forces and confidence.

During the execution of the complex, all muscle groups are involved. Also recommended by practitioners to concentrate attention to Mul Bandha, i.e. Keep a tendon lunch in the crotch.

Refers to one of the fastest ways of developing flexibility in humans, subject to regular practices.

Develops a human respiratory system, since each Assana is performed on inhale or exhale. At the same time, breathing should precede the movement, as if entering the next post.

This practice improves blood circulation in the body, the work of the digestive organs, contributes to weight loss, the restoration of the menstrual cycle, the condition of the skin and hair.

There are small restrictions for practitioners: elevated blood pressure, paralysis, hernia, intestinal tuberculosis, pregnancy over three months and postpartum (up to 40 days).

Mantra

Mantra is designed to influence energy and the mind of the practitioner using special sound pronunciations. Mantras Surya Namaskar represent not only a different kind of sun name, but also represent the source of the eternal energy of the shone. Performing a regular practice of worshiping the sun with the pronunciation of mantras, the practitioner will feel awakening, improving the overall state, increasing wisdom, strength and care.

Mantras are pronounced during the fulfillment of each exercise out loud, whisper or mentally.

Before the pronunciation of each usually use the sound "OM", which enhances the impact of subsequent sounds. Apply such sound combinations in one way to the presentation in the occupation:

Church of Mitra Namaha - "Friend";

Namaha's Namaha - "shining";

Chrum Surya Namaha - "Sun";

Khanava Namaha - "Shining";

Khagai Namakha's temple - "floating across the sky";

Temple of Namaha - "feeding";

Church of Hiranjagarbhai Namaha - "Golden Embryo";

Hrrim Mariance Namach - "radiant";

Chrum Aditiaya Namaha - "original";

Keep Savitri Namaha - "Light";

Temury Archie Namaha - "Bright, emitting";

The temple of Bhaskaraya Namaha - "Enlightener".

Complex exercise

The complex of exercises Suri Namaskar includes twelve provisions aimed at disclosing all sides of the practitioner, i.e. To complete the practice, you must perform sequentially 24 exercises. It is necessary to make them smoothly and observing a certain respiratory cycle.

For beginners

When performing antiya Namaskar for beginners, it is necessary to focus more on the technique of execution of poses: the correct position of the body, the felt of the muscles, and then gradually connect the correct breathing technique.

Pranamasana:

The practitioner should stand in a straight position to the edge of the rug, connecting or lightly directing the foot from each other;

In front of itself at the chest level of handing hands, connecting them with palms to each other, completely exhaling, concentrating consciousness on the power field between palms and internal energy in the chest area.

Slowly inhales the air when it becomes a position;

Leisurely raise both straightened hands on them, turning his palms to the sky;

Neatly leaning for itself, making a bending and pulling the whole body along all departments of the spine;

To tilt the head also back, concentrating on the tension of the spine muscles.

Padahastasana:

During the transition is a smooth exhalation;

At a slow pace, bent in front of him down, while holding the leg in a unbeatable state;

Hands place outside the feet on the rug or only slightly concerned it, supporting the equilibrium;

His head try to make the knee cups, holding the back area of \u200b\u200bthe back and concentrating on the tension of the pelvis muscles.

Leaving her arms near the steps, follows the right foot to take to the maximum position back with the stop onto the knee and sock, and leave the left on the starting position, curved in the knee;

The pelvis is transferred forward, flexing in the back area is made and the gaze is sent in front of oneself up;

Slowly inspired when the breasts is shifting, the voltage is felt in all muscles from the hips to the head.
It is exhaled smoothly throughout the transition;

The bent left foot moves to the second and put next to it;

It is necessary to straighten the back and hands;

The heels are directed upwards, and the direction of the glance is to keep to the bottom in front of them.
Leaving the preceding posture, breathing is delayed;

Knee bending is done, and they fall on the floor;

Smoothly alternately descends the thoracic department, then the chin, leaving the raised pelvic department, and the back of the flashed;

Concentration on spinal muscles.
Slow breathing in the exercise;

At the same time, the hips are lowered, and a neat push of the thoracic department is sent slightly ahead of itself;

The spine will be minimized as much as possible, the head is directed to the top;

The lower half of the body is located on the floor, the top relies on the hands.

Parvatasana:

Air exhausted when the posture is performed;

Keeping all limbs straightened, buttocks are smoothly raised;

The head is lowered to the bottom to the hands and is located between them, the gaze is sent to the area of \u200b\u200bthe knees;

Concentration on the muscles of the neck.

In the exercise, the lungs are slowly filled with air;

The left leg is neatly transferred to the hands forward and placed between them on the same line, and the other makes flexion and serves as a support;

The pelvic department due to bending in the spine is moving in the forward direction, the gaze is sent to the top.

Padahastasana:

Exhalation in the performance of Assan;

Gently reduce the leg back to the other and break them up with a rise of the buttocks;

Lead your head to knee cups, and leave your hands without changing the position.

slow inhalation of air is done;

at the same time rises the upper part together with the straightening of the hands above itself;

achieve bend in the spine by lowering the head back;

concentration on spinal muscles.

Pranamasana:

Gently is inhaled by air, leaving the preceding position;

Straighten the whole body and combine hands, sending palms to each other at the level of the thoracic department;

Concentrate energy in the chest.

Next, continue to repeat all Assans, only in the fourth and ninth pose change your feet, i.e. Left is rented back, and the right left in front. Also, at the end of entering each post, it is recommended to pronounce a mantra. The newcomer must be fully done by the whole complex.

For experienced

Practitioners with an average training level considered earlier complex of the greeting of the Sun is recommended to repeat up to 6-8 full cycles. At the same time, you can choose a different pace, for example, half at a slow pace, half in fast or two cycles quickly, two slowly, two as the body requires.

For advanced

The practitioners of Surya Namaskar have been performed up to 12 cycles for a long time, also alternating the change rate of possession.

Such a yoga technique, like Surya Namaskar, is both an independent practice of practice, and serves as a warm-up before complicated exercises. It perfectly combines physical, respiratory, mantra yoga and meditation. It has favorably affects the physical and energy state of health.

Live at such a pace that it's just not enough time, but I still don't want to give up sports. Pay attention to the excellent solution - 12 potent Asan (poses in yoga), providing an optimal level. This complex is called Surya-Namaskar, which is literally translated as "Greeting the Sun". Asana, which make it up, will allow you to keep yourself in excellent not only physical, but also mental condition.

The best of all the exercises of Surya-Namaskari to perform an early morning on an empty stomach in two approaches, in each of which 12 Asan.

In the second approach, the same postures are repeated as in the first, but in the exercises 4 and 9, described below, instead of the right leg should be used left. However, you can find several different combinations of sun welcome exercises, but for a better effect it is necessary to stop at some one and perform it in the system.

In addition to good health, Surya-Namascar also gives you the opportunity to express your gratitude to the Sun to maintain life on this planet. Over the next 10 days, start your morning with gratitude to the sunlight and destroyed in front of it. Perform compulsory 12 Asan, complementing them by other poses, and then dangle into soothing waves of yoga-nidra.

Surya-Namaskar may be your ideal mantra, allowing to stay in shape, be happy and peaceful (here are still 4 more). And she does not lose its power throughout the day!

1. Pranamasana (pose praying)

Start the edge of the rug for yoga, legs together, distribute your weight evenly between them. Scroll and relax your shoulders. On the breath, raise your hands up, and on the exhale, connect the palms in front of the breast, taking a praying person.

2. Hasta Utanasana (hood pose)

Inhaling, lift your hands up and make them back, placing biceps close to the ears. Without changing the postures, with effort stretch from the heels to the tips of the fingers. You can enhance stretch marks by putting forward a little ahead. Make sure you really take up, and not just trying to lean back.

3. Padahastasan (Pose "Head to Nogam")

Exhausted, lean forward, holding your back straight. In full exhale, put hands on the floor next to the legs. Increase the load, bending the knees to get your hands to the floor. Then, with a little effort, break them. For a better result, try not to change the position of the hands when performing further asanas.

4. Ashva Santochnasana (Rider Pose)

Inhaling, remove the right leg back so as can. Right knee lower on the floor, pull the neck, looking up. To strengthen the effect of poses, place your left foot strictly between the palms.

5. Dandasana (Pose of Sour)

On the breath, remove the left leg back and straighten the whole body. To complicate the exercise, keep your hands perpendicular to the floor.

6. Ashtanga Namaskar (greeting by eight parts of the body)

Gently lower your knees on the floor and exhale. Take the hip a little back, tilt the torso, pressing the chin and breasts to the floor, slightly lift the pelvis. Thus, the floor relate to the eight parts of the body.

7. Bhudzhangasana (Cobra Pose)

Slip forward and lift the chest, accepting the semblance of the pose of Cobra. Keep the elbows bent, do not press the shoulders to the ears, look straight up. On the breath with a little effort to extend the chest forward. In exhale - with accuracy, strain the muscles of the abdomen, as if pushing the navel. Foot fingers should be restarted. Try to stretch your muscles as much as you can, but do not overdo it.

8. Parvatasana (Mountain Pose)

Exhausted, lift the hollow and the tailbone up, the chest is lowered down so that your pose can be reminded the letter V. If possible, try to press the heels to the floor, and the tailbone is carefully lifted even higher, reinforcing stretching.

9. Ashva Santochnasana (rider posture)

Inhaling put, bent in the knee, right leg between palms. Put the left knee on the floor, lowering the hips, lift your head and look up. To strengthen this posture, put the right foot exactly in the middle between the palms, try to keep the skin as perpendicular to the floor. In this position, with a little effort, lower the hips even more down, reinforcing stretch.

10. Hasta Padasana (Hand Pose to Feet)

Exhausted, transfer the left foot forward, try not to tear the palm from the floor. If necessary, you can bend your knees. Carefully straighten your knees, trying to touch the nose of the knees. Continue to breathe in the same pace.

11. Hasta Utanasan (hood pose)

Inhaling, straighten the spine, starting a little bent hands back. At the same time, exhibit a little one ahead. Make sure your biceps are on the same level with the ears. The idea of \u200b\u200bthis asana is to

Start your day with the greeting of the Sun, and use his life-giving energy all day!

Repeating sequence every day, you perform a powerful gratitude ritual. This sequence will not only wake up the body, but also calls on "shake the mind, spirit, and approach the universe", which allows you to feel the outer space within us (our bodies).

Suryya Namaskar is nothing but the embodiment of Gayatri Mantra, sacred prayer to the Sun, with a request to give us strength and talents. When we raise your hands up, thereby honoring the sky and a lifetime that is filled with a cycle of breathing. When we go down in the slope down, we connect with the ground. When we fold your hands in Namaste, we collect all the space of heaven and land back in the heart and breath, recognizing that our body is a center between sky and earth. Greetings performed in yoga studios across the country, heals every aspect of your being, from physical to spiritual.

Surya Namaskar embodies the spirit of yoga: the power physical activity, permeated by dedication to practice, reflecting the intention to survive ecstatic experience. Surya, as well as much in modern yoga, reflects the ancient ideas, and modern innovations. Understanding the story of her occurrence, begin to understand how this small complex gives the healing energy of the Sun and the unity with the divine in your practice.

Definition of Surya Namaskar

In the original, Surya Namaskar is not a sequence of poses, but a sequence of sacred words. Vedic tradition, which preceded the classic yoga several thousand years, honored the sun as a symbol of the deity. According to Ganesh, Mohann, Yoga, a scientist and teacher in Chennai, India, Vedic Mantra in honor of the Sun traditionally sang at dawn. Complete practice includes 132 text and takes more than an hour of reading. After each text, the practitioner puts the body face down to the ground towards the Sun, expressing devotion.

The connection between the Sun and the Divine continues to appear throughout the Vedic traditions and traditions of yoga. Nevertheless, the origin of the Suri Namaskar in modern Hatha Yoga mysterious phenomenon. "In the traditional texts of yoga there is no reference to Asana" Greeting the Sun "" says Mohan.
So where did this popular sequence come from? The first was described by Krishnamacharya. It is not known whether he learned the complex from his predecessors or developed himself. Explorer Norman Syonman mentions earlier text - "Vyayama-Dipica", 1896 (Vyayama Dipika, Elements of Gimnastic Exercises, Indian System by S. Bharadwaj or "Clearing exercise"), with a similar set of exercises for Indian wrestlers.

Krishnamacharya taught the sequence of his students, including Sri K. Pattabhi Joyce (Founder of the Ashtang Yoga system), B.K.S. Iyengar (Founder of the Ayengar Yoga system), and Indra Davy (the first Western woman recognized to teach yoga around the world). These students went further, became world-famous teachers and inspired a large number of practitioners in the West. As a result, the greeting of the Sun, it became an integral part of modern practice.

Breathing + Mantra Surya Namaskar

In order to enjoy the greeting the Sun, it is recommended to perform three. First, let the breath lead the movement. Each breath and exhale must involve you in the next post, and not to force the in advance of a predetermined tempo. "When you enter the condition of breathing \u003d movement, you are in the heart of yoga." You have all the conditions to contemplate, feel the gratitude of the Sun, life on Earth, which depends on him. Thanks to breathing, you go to a deep level of awareness.

Secondly, it is recommended to add mantra to movements. "With the help of a mantra, you will feel spiritual awakening." Integrate traditional mantras in sequences, and you can also use any sacred sound, including OM, in exhalation. In addition, you can begin and finish your practice of yoga with Gayatri Mantra, Vedic Martha, who honors a deity in the form of the sun.

And finally, try it from time to time to practice outdoors, in the presence of the sun. You will acquire a very important experience doing yoga at sunrise, feeling the sun's rays on your body.

Practice Sun greeting in Morning Watch

Although the greeting of the Sun can practice at any time of the day, morning hours are considered particularly favorable for yoga and meditation practices. An hour before the sunrise is called Brahma Mukhurt ("God's time"). "The mind should be the most calm and clear at this time. Ayurveda recommends awakening at this time every day. "

For most of us, earlier morning, this is the only time a day when we can be alone, without distracting factors. Surya Namaskar is an ideal morning practice, for the awakening of the body, the concentration of the mind, thanks for the new day.

Extra two hours of sleep are not comparable to the energy that the sunrise gives!

The joy of being is the essence of spiritual experience.

If you do not have the opportunity to get up to the sunrise, or does not allow a work schedule, you can simply turn on the grain into your morning ritual, the same as breakfast and cleaning the teeth. Just search with an open heart, thank the rising sun for a new day! Imagine that the sun is inside you, and his rays pour out of your heart! Suryya Namaskar really gives the state of the feeling of the sun inside itself.

Classical sequence of Surya Namaskar

Tadasana (Mountain Pose)

Stand straight, evenly distributing the weight on both legs. Pull the top across the spine up. Connect the palms together in the namaste in front of the heart center. Imagine the sun in your heart, which shines brighter with each breath. Feel gratitude for the lifeful energy of the Sun, for Prana (vitality), which flows through you and through all living things on the planet.

Urdhva Hstasana (hand drawing standing with a deflection)

Take a breath, expand the palm outward, and raise your hands up. Slightly drive in the thoracic spine, expanding the chest and opening the heart. Face and forehead are relaxed. Let this movement associate with the taking of life.

Utanasana (tilt forward)

In exhale, lean forward to the thighs. Try to put the belly and chest on the hips. Take yourself for the ankle. Keep the spine straight, the neck is relaxed. You can bend your knees. Let this slope be familiar
Gratitude to the sun, the universe.

Inhale and lift the chin, chest, and look forward. Put your hands on the tips of the fingertips. Foot straight. This posture straightens the spine well. Stay in a pose with strong legs, "reject" them to the ground through heels. Help straighten the spine and open the chest, savoring these microdvats.

Meditation in motion, or Surya Namaskar, develops attention and peace of mind. Let breath fill every movement. Stretch the move along the entire length of breaths and exhale. Looking at the direction of movement - it binds the energy of the mind with physical actions. Try to bring to mind and heart sense of gratitude for this beautiful life, and let the movement remind you of connection with something big.

Chaturanga Dundasana (Pose of Prosty on four supports)

Exhale and step into the bar. Inhale, in exhale, move the weight a bit forward, bend the elbows and go down in parallel, so that the elbows are pressed to the ribs. Let this pose be a sign of the emergence of the ego.

Urdhma Fly Schwanasan (Dog Pose Morked Up) or Bhundzhangasana (Cobra Pose)

Inhale and roll on the back of the foot. At the same time, discover the chest and take the shoulders back and down, allow breathing to expand your chest. Legs are active, knee cups and hips above the floor. For starters, try Bhudzhangasane (Cobra Pose), for this, bend the elbows, and pelvis, hips and knees, press to the ground.

AHOHO MUKHA SWANASANA (Dog muzzle down)

On the exhalation, roll on the fingers of the legs and push the pellet to the top. Arrange your legs on the width of the shoulders and slightly bend the knees, relax the back of the neck, the back is straight. Stay in this position for five breaths.

Transition

At the end of the fifth exhalation, step or jump to the legs forward to the hands.

Ardha Utanasana (tilt forward)

Inhale and raise your chin, chest, and look, straightening the spine.

Utanasana (permanent tilt forward)

Exhale and completely lean forward, softening your back, shoulders, neck.

Urdhva Khastassana (greeting from the bottom up)

Inhale, and climb up with a straight spine, and look up.

Suryya Namaskar is a unique system of exercises, which combines physical activity with the mental concentration and impact of space forces. The sun, or the deity of the Sun (Surya Naraian), as described in the ancient sacred scriptures, is one of the important creatures in this universe. Suryya Namaskar, meaning "Greeting the Sun", can be considered as a form of thanksgiving and revered by the inner sun, the outer sun, and everything that it reproduces on micro and macro levels. Suryya Namaskar awakens the solar aspect of human nature and transfers this vital energy to develop higher knowledge.

Suryya Namaskar is a combination of exercise, certain positions of the body, breathing and prayer facing the sun. Once having committed a worship of the Sun, a person reaches the result of pious activities. Toping the sun, many diseases and obstacles caused by a violation of the power balance of solar energy are neutralized and dissipated. One afflicted cycle of Surya Namaskar exercises is much more effective than a week of occupying simple physical exercises.

Signs of weak sun

lack of confidence in their forces
disappointing self-esteem
lack of self-esteem
low self-esteem
no motivation
weak will
fear of other people
emotional dependence on other people
physical ailments (pale leather, anemia, problems of digestion, blood system and heart, reduction of the tone of all organs, cluster of fluid, weak vision, poor resistance to diseases in a cold climate).

You should get up to sunrise and welcome the sun, reading a prayer or a mantra dedicated to the Divine, at dawn, at noon and at sunset.

How to execute this complex

You will need 20-35 minutes to execute the complex of Surya Namaskar, and it does not require any special accessories or equipment. The most favorable time to perform this complex is an early morning during the sunrise, or two hours before sunrise. At this time, the complex will bring maximum benefit. However, it can be done immediately after waking up.

Surya Namaskar should be performed by the face to the sun, if the sun has not risen, then towards the expected sunrise, that is, always face east. Surya Namaskar consists of twelve positions that work out consistently every part of the body, giving them strength and health. The entire complex is a sequence of certain static positions of the body, interconnected by dynamic transitions. Surya Namaskar is performed as a whole, without interruptions between individual exercises. All these positions are very easily fulfilled by people of all ages.

Suryya Namaskar is best to perform outdoors or at least in a well-ventilated room. Make exercises slowly, so as not to feel fatigue and do not experience breathing interruptions, watching the correct shift of the legs and paying particular attention to the repetition of mantras and breathing. The first exercise is a complete breath of yogis in which the breathing delay is not produced. The last exercise of the complex is also full breathing but with breathing delayed on the breath. In all other exercises, the static part is performed on breathing delay.

When performing Surya Namaskar Consciousness concentrated in the sun, But at the same time, certain areas of the body specified in each specific exercise. Incho, exhalations and delays are performed with mantras regulating the duration of each respiratory phase. In the dynamic part of the transitions from one body poses to the other on the breath and in exhalation, the mantra of each exercise is pronounced twice. In the static part on the breath's delay in each Posa, Mantra is pronounced about himself four times. Thus, the first exercise of Surya Namaskar, full breathing of yogis, includes a full breath with Martha "Ohm Mattraja" full exhalation with the same mantra. Inhale and exhale are equal among themselves. Mantra of each subsequent exercise is primarily pronounced about itself 2 times in dynamics (on inhalation or in exhalation) and then 4 times in the static position of the body on the breath delay.

The benefit of the execution of this complex

The benefit from the complex of Surya Namaskar is huge. It gives the vitality and clarity of the mind. All disorders of the eyes, nervous and digestive systems, lungs disappear within a month with proper execution Suryya Namaskar.

The appearance of a person who makes these exercises also undergo many changes for the better. Permanent performance of these exercises helps in achieving longevity and career success. Below we will list the benefit that can be obtained by performing this set of exercises:

This complex has a balanced way affects the whole body.
Strengthens the abdominal muscles and improves the digestive system.
Masites internal organs (stomach, liver, spleen, intestines, kidneys)
It synchronizes the movements with breathing, it ventures the lungs, saturates blood oxygen, acts as disinoxicant, eliminates carbon dioxide and other poisonous gases in the body.
Improves cardiac activity and increases blood flow to limbs.
Strengthens the nervous system due to the impact of the exercise on the brain.
Strengthens sleep.
Improves memory.
Reduces mental concerns.
Stimulates and normalizes endocrine glands and thyroid gland.
Refreshes the skin and cleans the color
Improves the structure of the muscle of the whole body.
Posseably affects the ovaries and the sphere of the uterus, which helps at the birth of children.
Prevents flatfoot
It helps get rid of fat on the stomach, sides, hips, neck and chin.
Increases immunity.
Gives grace and ease in movements.
Restores and supports youth.

1. With serious diseases and disorders, approach prudent to apply this practice.
2. After three months of pregnancy, the execution of these exercises should be abandoned.
3. Avoid a straight look at the sun.
4. After twelve circles, take a pause and relax.
5. The transition from one posture to the other should be smooth, without sharp movements.
6. If you start doing this complex, then try to perform it for at least 10 days to feel its positive effects.
7. Exercises should be performed on a smooth, solid, horizontal surface. The litter should be dense, but not too soft or elastic, quite thick, so that when pressed to the floor solid parts of the body, there was no abrasion.

Surya Namaskar

Before practice

Wash your face and hands after waking up or wash the entire body with cool water (or clean snow in winter). Then stand face to the rising sun. Fold your palms together in the prayer gesture ("Namaste") at the level of the heart chakra. Ascend the prayer of the Divine of the Sun (about himself or loud, with open or closed eyes):

Option 1: "Great Sun, Helios, welcome you! Fill me with vital energy, joy and shine! My inner sun, wait warm and love! I thank you, I read you, I love you! "

Option 2: Hee Surya Dev Mera Pranam Misaar Koren Samasta
bhagia Janit Sankaton Mary Raksha Koren

"Oh, Lord Sun (Surya Naraiana), I welcome you. Please protect me from unkind fruits, my acts that accumulated by me. "

Starting position

Mantra: Om Sri Savitra Surya Naraianai Naha

Implementation technique: In this position, reflect on the greatness of the Divine of the Sun, Surya Narayana, concentrating my mind on it, and feeling like a friend of all living creatures that have no aggression and envy in relation to them. Immersing in these feelings, keep your body, head and hands vertically with respect to the floor. Press your hands to the beads and concentrate the look at the tip of the nose. Do not forget about breathing with mantras. This position is the concentration of attention. Inhales deeply and go to the next exercise.

It helps with skin impairment, makes the waist flexible and slim, strengthens the back and legs.
The concentration at the tip of the nose helps to manage the mind.
Increases the beauty of the face.
This is a good exercise for those who learn, as it gives them the opportunity to support their health and deeply develop their individuality.
Meditation in the process of exercise strengthens faith.

Twelve provisions

Pose No. 1 Pranamasana or "Pose of Praying"

Mantra: Om Mitrae Machha - "Greeting a universal friend of the Sun, who loves everyone"

Concentration point: anahat - center of sternum

Execution technique: Bend your hands in such a way that they take a position like with prayer, and thumbs touched the chest in the heart chakra area, elbows do not touch the body. The glance is directed right in front of him. Head, neck and face should remain on a straight line, the body weight is evenly distributed on both legs. The muscles of the face are relaxed. Under the influence of air, expand your chest and increase the stress in the abdomen as much as possible, it must be assembled and tightened. Hold the air into the lungs and then slowly exhale. Do this exercise in such a way that it does not give you any no worries, it is very important.