How to Correct Sun Salutation Technique | Mistakes in surya namaskar Practice | By Bharath ji
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4 سال پیش
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what mistakes we do during
what mistakes we do during our suryanamaskara practice ? A detailed Explanation by bharathji how to correct Sun Salutation. it explains how to get maximum benefits by practicing right suryanamaskara technique. the proper suryanamaskara helps to over come over weight, dispersion, runny nose, thyroid, hunch back, migraine headaches, cough and cold, etc. it helps to develop strength, flexibility, endurance, concentration, etc.
For the Suryanamaskara Technique please check Learn Surya Namaskar STEP BY STEP | D...
Common Mistakes:
1. NAMASKARASANA
* Shoulders coming forward (place your back against the wall,shoulders touching gently)
2. URDHVA HASTASANA
* Knees over extended -Knees should be soft.
* Arching from upper back -waist should be pushed forward with pelvis dropped.
* Arms lifted sideways and arched back - Unnecessary shoulder movements.
* Interlocking of fingers.
* Head hangs -Tighten buttocks and lift head, look at thumbs.
3. PADAHASTASANA
* Strengthens the legs and make them flexible.
* Improves the functioning of abdominal organs.
* Releases spine /back muscle stiffness
* Improves circulation to the head
* Good preparation for sirsasana.
4. EKA-PADA PRASARANASANA
* Feet splaying to the sides -students to self correct.
* Not bringing the foot forward enough -can use hand to help.
* Back leg bent at 90 degree instead of 45 degree -to correct, move front leg to 90 degree -
and stretch the back leg back ,then bring the knee to the ground and stretch back the toes and
make the back leg straight ,stretch it back then bend the knee.
* Front shin over 90 degree -to correct , keep the foot in position and push the back heel away.
* Trunk is collapsed -keep trunk active.
5. DWI-PADA PRASARANASANA
* Back is hanging or hips are over lifted -Tighten abdomen and knees.
* Elbows are bent -Straighten but do not hyper extended
* Hands are spread outwards -Fingers should point forward
* Fingers are not well spread -Puts more stress on arms
* Hands moved from original position.
* Shoulders too high or low -Tighten buttocks and lower abdomen;feel a straight line from head
to toes.
* Neck and toe position are bent or loose -should be straight.
6. SASTANGA NAMASKARASANA
* Collapsed toes - Toes should remain pressed into the floor and active.
* Body collapses -Tighten buttocks and abdomen.
* Forehead cannot reach the floor - bring the chest forward or go down with the chain instead.
7. BHUJANGASANA
* Releasing the toes before lifting the chest - body will go too far back.
* Waist is lifted -Weight must be on the pelvis otherwise too much pressure on knees and stretch
in back is not achieved.
* Elbows are straightened, chest collapses -Bend elbows, expand the chest.
* Using the hands to arch further, hands are just for support -lift hands off the floor to check that
there is no extra weight there
* Shoulders up by the ears -push the chest forward expended. Roll shoulders back and bend at the
elbows.Create "space" between ears and shoulders.
8. BUDARASANA
* Shoulders are lifted,not going down and back -Lift the waist and push back,heels down.
Teachers: support the upper back by pushing upward gently toward buttocks.
* Shoulders are hyper extended and pushing them far too down - open the fingers, don`t overs
arch upper back.(TEACHERS:GENTLY PULL THE HIPS BACK USING THE FINGERS.
* Elbows are hyper extended.
9. EKA-PADA PRASARANASANA (SAME AS STEP 4)
10. PADAHASTASANA (SAME AS STEP 3)
11. URDHVA HASTASANA (SAME AS STEP 2)
12. TADASANA (SAME AS STEP 1)
Timecodes
0:00 - Intro
0:28 - TADASANA
1:20 - NAMASKARASANA
1:52 - URDHVA HASTASANA
3:00 - PADAHASTASANA
4:45 - EKA-PADA PRASARANASANA
6:54 - DWI-PADA PRASARANASANA
7:41 - SASTANGA NAMASKARASANA
9:50 - BHUJANGASANA
11:25 - BUDARASANA
13.31 - EKA-PADA PRASARANASANA
14:50 - PADAHASTASANA
14:59 - URDHVA HASTASANA
15:56 - TADASANA
For the Suryanamaskara Technique please check Learn Surya Namaskar STEP BY STEP | D...
Common Mistakes:
1. NAMASKARASANA
* Shoulders coming forward (place your back against the wall,shoulders touching gently)
2. URDHVA HASTASANA
* Knees over extended -Knees should be soft.
* Arching from upper back -waist should be pushed forward with pelvis dropped.
* Arms lifted sideways and arched back - Unnecessary shoulder movements.
* Interlocking of fingers.
* Head hangs -Tighten buttocks and lift head, look at thumbs.
3. PADAHASTASANA
* Strengthens the legs and make them flexible.
* Improves the functioning of abdominal organs.
* Releases spine /back muscle stiffness
* Improves circulation to the head
* Good preparation for sirsasana.
4. EKA-PADA PRASARANASANA
* Feet splaying to the sides -students to self correct.
* Not bringing the foot forward enough -can use hand to help.
* Back leg bent at 90 degree instead of 45 degree -to correct, move front leg to 90 degree -
and stretch the back leg back ,then bring the knee to the ground and stretch back the toes and
make the back leg straight ,stretch it back then bend the knee.
* Front shin over 90 degree -to correct , keep the foot in position and push the back heel away.
* Trunk is collapsed -keep trunk active.
5. DWI-PADA PRASARANASANA
* Back is hanging or hips are over lifted -Tighten abdomen and knees.
* Elbows are bent -Straighten but do not hyper extended
* Hands are spread outwards -Fingers should point forward
* Fingers are not well spread -Puts more stress on arms
* Hands moved from original position.
* Shoulders too high or low -Tighten buttocks and lower abdomen;feel a straight line from head
to toes.
* Neck and toe position are bent or loose -should be straight.
6. SASTANGA NAMASKARASANA
* Collapsed toes - Toes should remain pressed into the floor and active.
* Body collapses -Tighten buttocks and abdomen.
* Forehead cannot reach the floor - bring the chest forward or go down with the chain instead.
7. BHUJANGASANA
* Releasing the toes before lifting the chest - body will go too far back.
* Waist is lifted -Weight must be on the pelvis otherwise too much pressure on knees and stretch
in back is not achieved.
* Elbows are straightened, chest collapses -Bend elbows, expand the chest.
* Using the hands to arch further, hands are just for support -lift hands off the floor to check that
there is no extra weight there
* Shoulders up by the ears -push the chest forward expended. Roll shoulders back and bend at the
elbows.Create "space" between ears and shoulders.
8. BUDARASANA
* Shoulders are lifted,not going down and back -Lift the waist and push back,heels down.
Teachers: support the upper back by pushing upward gently toward buttocks.
* Shoulders are hyper extended and pushing them far too down - open the fingers, don`t overs
arch upper back.(TEACHERS:GENTLY PULL THE HIPS BACK USING THE FINGERS.
* Elbows are hyper extended.
9. EKA-PADA PRASARANASANA (SAME AS STEP 4)
10. PADAHASTASANA (SAME AS STEP 3)
11. URDHVA HASTASANA (SAME AS STEP 2)
12. TADASANA (SAME AS STEP 1)
Timecodes
0:00 - Intro
0:28 - TADASANA
1:20 - NAMASKARASANA
1:52 - URDHVA HASTASANA
3:00 - PADAHASTASANA
4:45 - EKA-PADA PRASARANASANA
6:54 - DWI-PADA PRASARANASANA
7:41 - SASTANGA NAMASKARASANA
9:50 - BHUJANGASANA
11:25 - BUDARASANA
13.31 - EKA-PADA PRASARANASANA
14:50 - PADAHASTASANA
14:59 - URDHVA HASTASANA
15:56 - TADASANA
4 سال پیش
در تاریخ 1399/01/26 منتشر شده
است.
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