Adictos al Bikram Yoga
5 diciembre, 2013
Tantra para mujeres – Parte 3
6 diciembre, 2013

El Saludo al sol paso a paso – Beneficios

Yoga en Cunit

SALUDAR AL SOL ¡que sano!
Te recomiendo practicarlo en casa a diario ya que tiene un efecto profundamente vigorizante y a la vez relajante.
El saludo al sol es un ejercicio muy beneficioso, sirve de calentamiento para todo el cuerpo y mejora la elasticidad de los músculos.

Estos son sus beneficios …

El Saludo al sol paso a paso – Beneficios

– Activa la columna vertebral y estira y fortalece los músculos.
– Masajea el plexo solar y favorece la respiración abdominal profunda.
– Estimula y relaja el sistema nervioso eliminado el estrés y la fatiga.
– La fluidez de los movimientos con la respiración, favorece un estado de atención relajada.
– La secuencia de movimientos proporciona un estiramiento completo anterior y posterior que abarca desde manos, brazos, hombros, axilas, pecho, abdomen y garganta hasta los músculos de los muslos y espalda.
– Aumenta la flexibidad de la cadera, pelvis, parte superior de la espalda, cuello y hombres.

El Saludo al sol - Beneficios

El Saludo al Sol es una excelente preparación para comenzar con la sesión de asanas, puesto que calienta y flexibiliza a todo el cuerpo. No es un asana, es una serie de movimientos continuados que se sincronizan con la respiración y con la completa atención de la mente.

Ejercita todos los músculos y le da flexibilidad a la columna vertebral. Por otro lado si se ejecuta con la actitud adecuada ayuda a crear una atmósfera mental sáttvica o pura, centrando la mente en el presente.

1-PRANAMASANA (postura de la oración) De pie, erguido, con los pies y piernas juntos, la columna estirada pero relajada y los brazos a los lados del cuerpo. Inhalar profundamente y exhalar llevando las palmas de las manos juntas frente al pecho (namasté) en posición de saludo respetuoso. Mantra: Om hram mitraya Hamah (Saludo al sol, amigo de todos)

2-JASTA UTTANASANA (postura de los brazos levantadas) inhalar y subir brazos estirados por encima de la cabeza y separados al ancho de los hombros. Doblar la parte superior del tronco ligeramente hacia atrás desde la cintura, con el cuello relajado, empujando el pubis hacia delante y con las piernas estiradas.
Mantra: Om hrim ravaye Hamah (Saludo al sol que brilla)

3-PADAJASTASANA (postura de manos y pies) Exhalar y doblarse hacia delante con la espalda totalmente recta, el hueso pubiano hacia atrás y la cabeza entre los brazos hasta que los dedos o las palmas de las manos toquen el suelo (si no se llega, flexionar las rodillas) Estirar las piernas y elevar las rótulas. Tratar de tocar las rodillas con la frente pero sin forzar y manteniendo las piernas rectas. En la posición final contraer el abdomen para expulsar la máxima cantidad de aire. Dirigir la mirada al ombligo.
Mantra: Om hrum suryaya Hamah (Saludo al sol que entusiasma a la actividad)

4-ASHUA SANCHALANASANA (postura del paso extendido) Inhalar y estirar la pierna derecha hacia atrás, apoyando la rodilla y su empeine en el suelo, con los brazos bien estirados, las manos planas en el suelo alineadas con el pie delantero (izquierdo), con la pierna izquierda flexionada presionando el muslo contra el estómago y el pecho. Al final del movimiento el peso del cuerpo descansa en las dos manos, el pie izquierdo y la rodilla derecha.
Mantra: Om hraim bhanave Hamah (Saludo al sol que ilumina)

5-ADHO MUKA SVANASANA-PARVATASANA (postura de la montaña) Retener el aliento, enderezar la pierna derecha y colocar las dos piernas juntas, con las manos planas en el suelo y los brazos estirados. Levantar las caderas y bajar la cabeza para formar una V invertida.
Mantra: Om hraum khagaya Hamah (Saludo al sol, viajero del espacio)

6-ASHTANGA NAMASKAR (Saludo al sol con ocho miembros) Exhalar y flexionar los brazos con lentitud, con los codos cerrados y muy pegados a los costados. Apoyar en el suelo primero las rodillas, luego el pecho y finalmente la barbilla de tal forma que, en final de la postura, sólo tocan el suelo la punta de los pies, las rodillas, el pecho, las manos y la barbilla. Las caderas y el abdomen quedan ligeramente levantados del suelo.
Mantra: Om hrah pushneya Hamah (Saludo al sol, el Nutridor)

7-BHUYANGASANA (postura de la cobra) Inhalar y levantar el cuerpo desde la cintura estirando los brazos que siguen con los codos flexionados junto a los costados, con las manos presionando el suelo y alineadas con los hombros, las nalgas contraídas y los hombros hacia abajo.
Mantra: Om hram hiranyagarbhaya Hamah (Saludo al sol, el ser dorado cósmico)

8-ADHO MUKA SVANASANA-PARVATASANA (postura de la montaña) Exhalando elevar las caderas al techo y bajar la cabeza de modo que quede entre los brazos; el cuerpo debe formar dos lados de un triángulo y los ojos miran al ombligo. En la posición final deben quedar derechos los brazos y las piernas, con los talones y la cabeza muy cerca del suelo (igual que número 5)
Mantra: Om hrim marichaye namah (Saludo al sol, Señor del alba)

9-Inhalar y llevar el pie derecho entre las manos llevando la rodilla al pecho. Dejar la rodilla izquierda en el suelo y mirar al frente (igual que número 4) Mantra: Om hrum adityaya Hamah (Saludo al sol, hijo de Aditi)

10-Exhalar y llevar el pie izquierdo junto al derecho, doblarse desde la cintura y estirar las rodillas, manteniendo las palmas de las manos junto a los pies en el suelo (igual que número 3)
Mantra: Om hraim savitre hamah (Saludo al sol, el procreador)

11-Inhalar y estirar los brazos hacia adelante, luego hacia arriba y detrás sobre la cabeza, doblando el tronco suavemente desde la cintura hacia atrás (igual que número 2)
Mantra: Om hraum arkaya Hamah (Saludo al sol radiante)

12-Exhalar y suavemente volver a la postura de pie. Bajar los brazos al lado del cuerpo y juntar las palmas de las manos (igual que número 1)
Mantra: Om hram bhaskaraya Hamah (Saludo al sol hacedor de luz)

saludo-al-sol




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