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.

Pose 2 and 11. Hasta Uttanasana (Raised Hands Pose)

Next pose after the Pranamasana is called Hasta Uttanasana (Raised Hands Pose). This pose is practiced in the second and eleventh positions of the Sun Salutation practice sequence. You would ease into this pose with inhalation.  The hands are raised and you would bend back slightly.  This pose provides a nice stretch to the front side of the body and also strengthens the back as it bears the upper body weight when we bend backwards

How to Practice Hasta Uttanasana?

1. Stand in Pranam Asana and take few deep breaths.
2. Now with deep inhalation raise the hands above the head and try to take the hands as far behind the head as possible.
3. This will stretch the abdomen area and open up the lungs area which will help in better utilization of the lung capacity.
4. Keep the knees little bent as that will help in moving the hands back some more behind the head.  If you are able to bend backwards without bending the knees you can keep them straight.  Taking the hands back helps in opening up the lungs which provides one of the most important benefits of this pose and the sequence.
5. Stay in this pose for few seconds with short breathing.  While practicing this pose during Sun Salutation take the hands back with inhalation and with exhalation come out of the pose with exhalation.
6. With exhalation come out of the pose or move to next pose in case this is done during Surya Namaskar (Sun Salutation).

What Are The Benefits of Hasta Uttanasana

1. It expands the various lobes in the lungs and puts more oxygen which increases the oxygen level in the body.
2. This pose is good for improving your shoulder strength and helps in gradually curing many problems including frozen shoulders. 
3. Stretches various organs in the abdomen and improves blood circulation in them.
4. Your thyroid gland become healthier thereby helping in many related problems including obesity.
5. The back muscles are strengthened and helps in curing back pain problems.