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The 7th Surya Namaskar Posture

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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.

Methodology The 7th Surya Namaskar

  • 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 of your 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.

Points to Remember

  • Don’t change the positions of your 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 of your 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.

Advantages

  • 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.
  • If you 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.

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