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The 8th Surya Namaskar


The eighth Surya Namaskar posture stretches the body in the direction opposite to the seventh. The body takes the forms of an inverted ‘V’ and that of a triangle with the floor constituting its base.

Methodology The 8th Surya Namaskar

  • Exhale even as you keep your toes and palms firmly placed on the ground.
  • Bend your head.
  • Gradually raise the knees and also lift your hips as high as you can.
  • Slant backwards the arms and then straighten them.
  • Push the hips further backwards.
  • Stretch the hamstrings.
  • While you place your feet flat on the floor, the heels should be firmly placed on the ground.
  • But don’t strain yourself.
  • Arch your back.
  • Bring down your head between the upper arms. Try to place your chin on the chest.
  • The elbows and knees should remain straight and rigid.
  • Draw in the abdomen.
  • Completely extend the arms and legs.
  • The body should be kept inflexible right from the palms to the feet.
  • Try to view your navel.
  • Complete the exhalation process.
  • Stay put in this position for five seconds as you hold your breath.

Points to Remember

  • If you are doing the posture correctly, your body (particularly the arms, trunk and the legs) will resemble an inverted ‘V’.
  • The body, therefore, constitutes a triangle with the floor forming the base.
  • The body is balanced only by your toes and hands.
  • All the movements must be synchronized.
  • As the body forms the inverted ‘V’, the entire body will be stretched to the maximum possible limit.
  • Interestingly, when you raise your hips, your head automatically goes downwards.
  • In the initial stages, the legs may slide and/or there may be some pain in the Achilles heel (tendons), thighs, calves, ankles and arms. But, with practise these discomforts will disappear.
  • Posture 8 is just the converse of posture 7 since it bends your spine in exactly the opposite direction.

Advantages of The 8th Surya Namaskar

  • Reduces tension and fosters a sense of overall relaxation.
  • Relieves disorder problems.
  • Flatulence is cured.
  • The position expands and opens the chest thereby improving breathing.
  • The spinal sacral portion becomes suppler.
  • Blood supply is stimulated to various parts of the body like the internal organs, heart, face, scalp and the brain.
  • The veins in the legs become relaxed. Thus, varicose veins and sciatica are counteracted.
  • The legs also become strengthened since they are stretched in various positions. The ligaments, tendons, joints and muscles are positively affected.
  • Similarly, the ankles, calves, hamstrings, hips, abdomen, back, neck, shoulders, upper arms, forearms and the wrists are made flexible.

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