Week 3 : 108 Rounds of Sun Salutations

After completing the first 2 weeks you would definitly see improvement in strength and stamina.  You should also be able to complete more rounds in the self test.

In case you have been able to complete 16 to 20 rounds follow column 1 in week 3.
In case you are able to complete 21 to 26 round you should follow column 2.
In case you are able to complete more thatn 26 rounds then follow column 3.

In case you are not able to cope up with the programme I would suggest repeating week 1 or week 2 till you get fit enough to progress to week 3.  Rest assured that with continuous practice you are bound to reach fitness levels required to move forward.  You keep up the motivation and continue the practice.

Day 1
Rest 60 seconds between each set (longer if required)
	16 to 20 Rounds	21 to 26 Rounds	more than 26
Set 1	10	12	14
Set 2	12	18	18
Set 3	8	14	16
Set 4	8	14	16
Set 5	max (at least 10)	max (at least 18)	max (at least 20)
Day 2
Rest 90 seconds between each set (longer if required)
Set 1	10	14	20
Set 2	12	20	26
Set 3	8	14	16
Set 4	8	14	16
Set 5	max (at least 12)	max (at least 20)	max (at least 26)
Day 3
Rest 90 seconds between each set (longer if required)
Set 1	12	16	22
Set 2	14	22	30
Set 3	10	16	20
Set 4	10	16	20
Set 5	max (at least 14)	max (at least 22)	max (at least 28)

I hope you have completed the week 3 of practice and are now looking forward to week 4.  At this point you are finished with halfway mark and ready to move forward.  See you at the week 4 practice.

Week 1 : 108 Rounds of Sun Salutations

Dear Reader,

I have tried to consolidate and moved this page to my main web site http://www.headfirstyoga.com/2013/01/training-timetable-for-completing-108-rounds-of-surya-namaskar-in-8-weeks.html

Sorry for the inconvenience, but the good part is you will find all the chapters in a more convenient location.

Thanks,
Nilendu

Initial Self Evaluation

Dear Reader,

I have tried to consolidate and moved this page to my main web site http://www.headfirstyoga.com/2013/01/training-timetable-for-completing-108-rounds-of-surya-namaskar-in-8-weeks.html

Sorry for the inconvenience, but the good part is you will find all the chapters in a more convenient location.

Thanks,
Nilendu

Pose 5 and 8 : Adho Mukha Svanasana (Downward Facing Dog Pose)

Adho Mukha Svanasana also known as Downward Facing Dog pose one of the important poses in the Sun Salutation sequence.  This pose is done on the 5th and 8th positions of the sequence of 12 rounds.  This asana is also known by the name of Parvatasana (Mountain Pose) by many people. In this pose the hamstring and back of the legs are streteched and it is excellent pose for those who cannot practice Shoulder stand pose and head stand pose but want to reap its benefits.  Enhale when coming into this pose and while going out of this pose you should inhale.

Surya Namaskar Pose 5 and 8 (Downward Facing Dog)



Benefits of Adhomukh Svanasana

1. Provides strength to upper back, shoulders quadriceps.
2. Stretches the entire back side of the body including shoulders, back and Hamstring.
3. It is good for sinus blockages and common cold problem since there is increase blood flow in the head and throat region.
4. This pose relaxes tired legs.  Hence if you have returned from a tiring activites and have tired legs or leg pain this pose will provide lot of quick releif.
5. This pose is beneficial for people suffering from mental tiredness, depression & insomnia.



Pose 4 and 9 : Aekpaadprasarnaasana (Equestrian Pose)

The next posture is called Aekpaadprasarnaasana (Equestrian Pose).  If we expand the words the meaning of the pose Aek Paad prasarna asana means (Single Leg Extenstion Pose) This posture is practiced as the 4th and the 9th pose in the Sun salutation sequence.  In this pose one leg stays behind and the weight is on the front leg and the hands.  When you practice the Surya Namaskar sequence, in the first cycle the right leg is kept behind and in the second cycle left leg is kept behind.  Thus for each alternate cycle right or the left leg will be behind.

As you practice this pose the legs gain strength and become flexible.  When we come into this pose we will come into this with inhalation.

When coming into this pose from Hasta Paadasana rest the hands besides the legs and with inhalation bring back the right leg.  Keep the balance on the toe and the knee on the right leg.  The body weight should be on the hands which should be around shoulder length apart and the back leg.  Raise the head as much as possible.

When coming into this pose from Adhomukha svanasana (Downward facing dog pose ) bring one leg forward as much near to the hands as possible.  Touch the knees of the back leg on the ground and raise the head as much up as possible.

This pose improves flexibility of the back and relieves back pain. This pose also opens up the lungs and improves stamina.

Pose 3 and 10 : Hasta Paadasana (Hand to Foot Pose)

The third pose in the Sun Salutation sequence is known as Hasta Paadasana which means touching your feet with your hands.  This pose is also the practiced as the 10th pose in the sequence.  Usually it is very difficult for most people to bend forward and touch their feet.  Therefore most people would think that this pose is quite difficult to practice.  However do not worry.  My aim is to make this easier for you.  So while you are touching your feet with your hands keep the knees bent.  This way you can easily touch the feet.

In the initial phase hamstring stretch is not that important.  We want to gradually increase the flexibility and strength of the hamstring and other muscle group.  Gradually you would be amazed to see that you are easily able to stretch and touch your feet without bending the knees which you never thought was possible.

How to Practice Hasta Paadasana?

Since in this pose the body is in a type of folded position it is natural that you would go into this pose while exhaling.  When you are practicing this pose from Raised Hand pose (Hasta Uttanasana) gradually exhale and bend forward slowly till the hands reach the feet.  As mentioned above do not try to stretch your hamstring more than you are comfortable with.  If you stretch too much you may end up with hamstring injuries.  Usually in the later rounds of the practice you would see that you can stretch more once the body is loose and warmed up.

When practicing this pose from Aekpaadprasarnaasana (Equestrian Pose) you would bring the back leg near to the front foot and keep the hands near the feet.  You would do this with exhalation as mentioned earlier.

Healing Capabilities of Sun Salutations

Here are some links and articles on how Sun Salutations have helped many people.

How Natasha got cured of Epilepsy.