Asanas / Suryanamaskar / and part 3
The greeting to the Sun, divided into three series of stances. Today, the third series it are dedicated to the following three positions of Suryanamaskar: Ardha Bhujangasana, Parvatasana and Ashwa Sanchalanasana. We follow the text of the book Keys of Yoga, Danilo Hernandez. Run: Raúl Torres, Professor of the international school of Yoga. Photos: Thor Castro.
Position No. 7: Ardha Bhujangasana, posture of the Sphinx, or Burjangasana, the Cobra posture
Inspired, he creeps forward, sliding his chin and chest on the ground (come from Ashtanganamaskara). Seguidamemte, without take off them forearms of the soil, raises the head and the trunk and meet you there with them legs and vamp glued to the soil (is the Sphinx or Ardha Bhujangasana, half Cobra). If you want that extension go extending from the cervical vertebrae to the lumbar, as it progresses the movement continues raising head and trunk back and already raising forearms and supporting you on your hands.
During the entire movement elbows remain just to the sides, the shoulder blades towards the spine and tight buttocks. In the final position, if this was complete Bhujangasana, the tips of the feet remain resting on the ground, directed toward the knees. Shoulders are down and back, while the chest protrudes forward and face look at the front or upwards. Avoid breaking the cervical and lumbar areas column.
Position No. 8: Parvatasana, position of the mountain
Venting air, pushing with the arms and feet, gradually elevating the pelvis, keeping all the time arms and legs straight until plants and heels, please fully with the ground, while the head is inserted between the shoulders.
Position No. 9: Ashwa Sanchalanasana, equestrian position
Inspiring, bend the left knee and right leg extends as far back as possible, posing on the floor knee and the toes.
The left plant is fully seated on the ground (to avoid lifting the heel) and the left knee lies roughly on the top of the left foot. The hands are at the same height as the left foot. It extends across the spinal column. Chest sticks out forward and face looks to the front or upwards, but are breaking the cervical area.