The 7th Surya Namaskar

The seventh Surya Namaskar posture resembles Bhujangasana. There is a minor but fine difference between the two, though. In this posture -- unlike that in Bhujangasana - you will have to keep the pelvis, thighs and knees slightly raised from the floor. Moreover, here you will have to keep your elbows straight.

As you shift to this seventh position, lower your pelvis to the ground.

But firmly keep the palms, knees and toes firmly on the floor.

Bend backward your neck and head even as you keep your chest on the ground.

Slowly but deeply inhale (The fourth breath). And while you inhale perform the following movements:

First, press down the toes and palms on to the ground.

Then, raise your head.

Next, smoothly lift as high as possible the upper and the lower portions oyour trunk from your waist.

Keep your arms and legs straight. In fact, the vertically kept straight arms will help you prop the trunk.

Look towards the sky.

Inhale completely and remain in this position for five seconds.

Focus during this moment on your spine base.

Don't change the positions oyour palms and feet as you stretch up your trunk and head.

You should keep your elbows stiff, push forward the chest, bend backwards the neck and head, and arch your spine to the optimum level without straining yourself.

The lower portion oyour body from the waist up to the feet should remain parallel to the ground.

Your feet must remain perpendicular to the floor.

Only your toes and palms keep contact with the floor.

Your waist will remain supple and firm.

The abdominal muscles are stretched which reduces the bulging bellies.

Your pectoral muscles get expanded and this develops the chest.

It is a good exercise for the neck muscles. Those in the front portion become stretched.

The nape muscles become compressed.

The wrists and shoulders become stronger.

The triceps carry the body load during this posture. This makes the triceps supple and strong.

Iyou have flabby upper arms, they will be corrected.

The best effects are noticeable in the spine. The lumbar portion of the spine is made more flexible when your spine bends backwards.

Minor abnormalities of the spine as well as slipped discs are corrected.