SURYANAMASKAR | STAYHEALTHIER



Surya-namaskar is the most popular exercise in the yoga. Yoga is a type of exercise in which you move your body into different positions to become more fit or flexible, to improve your breathing and to relax your mind. Surya namaskar is also known to have an immensely positive impact on the body and the mind

Suryanamaskar consists of two sets, and each set is composed of  12 powerful yoga asanas(postures) is accompanied by a mantra or a chant. The mantra represents the 12 zodiac signs and supply energy to the body. Surya Namaskar provides a great cardiovascular workout. It’s also a great way to stay fit, and retain the peace of your mind and soul. surya namaskar is best done early morning on an empty stomach. If you manage to complete the 12 asana or yoga poses of this yoga sequence, it is equivalent to you having done 288 powerful yoga postures.

Besides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun to sustain life on this planet. 


**The asanas(postures)  in the suryanamaskar
 

Step 1: Pranamasana-Prayer pose                          



Stand facing the sun with palms folded and both the thumbs touchings the chest.
Breathing: Inhale while raising the hands and exhale as hands are brought down to chest level.
The prayer posture or first salutation is complete.



Step 2: Hastauttanasana-Raised arms pose
 


Ensure that your palms are joined together, just just like in the previous prayer pose. Take a deep breath, lift your arms, and slightly bent backward. Your biceps must stay close to your ears.



Modify:

If you have slipped disc or lower back problems keep the knees bent so that the palms come to the floor.
 


Step 3: Hasta Padasana-Hand to foot pose
 
Breathe out and bend forward from your waist. Try to touch the floor with your hands. However, it ensures that your spine remains straight. While performing this pose, you should exhale slowly and thoroughly.


Step 4: Ashwa Sanchalanasana-Equestrian pose

 



Set both hands with the palms down firmly on the ground, pull the left leg backward, raise the head looking at the sun, full weight resting on the two palm and ten fingers.
Breath: Inhale. 


Step 5: Chaturanga Dandasana-plank  pose
 


Bend your knees slightly, so that the palms can rest on the floor beside your feet. Take a deep breath, bring your right knee towards the right side of your chest, and stretch your left leg backward. Raised your head and look forward.

Breathing: Exhale.

Modify:
   If you are not strong enough for the full posture you have two options
. Plank
. Same posture with the knees on the ground, the body should still be in a straight line.


Step 6: Ashtanga Namaskara- salute with eight-part or points




Stretch yourself fully on the ground in the Saashtanga namaskar pose (all eight ‘Anga’ or part of the body on the ground-head, thigh, eyes(sight), mind, word, feet, hands, and ears(hearing)). In the reality, feet knees, thighs, chest, forehead touch the ground with the hands stretched out and in the folded position, with your mind and thoughts on the full namaskar, then slowly turn the head to the sides first to left and then to right so that each ear touches the ground.
Breathing: Inhale first and then Exhale fully.


Step 7: Bhujangasana- Cobra pose 

Rest your legs and midsection flat on the ground. Position your palms beside your chest. Inhale and apply pressure on the hands to raise your upper body. At this point, your head and torso will resemble a cobra with a raised hood.

Breathing: Inhale


Step 8: Parvatasana- Mountain pose

Keep your palms and feet where they are. Exhale and gently lift your hips, so that the body forms an inverted ‘v’. Straighten your elbows and knees. Look toward your navel.

Breathing: Exhale

Modify:

. First, come onto the knees, then lift.
. Keep the knees a LITTLE bent to allow you to lengthen through the spine



Step 9: Ashwa Sanchalanasana- Equestrian pose




Same as step 4 with the difference that the right leg is brought forward.

Breathing: Inhale


Step 10: Hasta Padasana- Hand to foot pose




Same as step 3.

Breathing: Exhale

Step 11: Hastauttanasana- Raised Arms pose


Same as step 2.

Breathing: Inhale

Step 12: Pranamasana - Standing mountain pose



Same as step 1



Breathing; exhale, Inhale, and Exhale. 



                                 

                       SURYA NAMASKAR MANTRAS FOR STEPS


 

STEP 1:  OM MITRAYA NAMAHA
STEP 2: OM RAVAYE NAMAHA
STEP 3: OM SURYAYA NAMAHA
STEP 4: OM BHANVE NAMAHA
STEP 5: OM KHAGAYA NAMAHA
STEP 6: OM PUSHNE NAMAHA
STEP 7: OM HIRANYA GARBHAYA NAMAHA
STEP 8: OM MARICHAYE NAMAHA
STEP 9: OM ADITYAYA NAMAHA
STEP 10: OM SAVITRI NAMAHA
STEP 11: OM ARKAYA NAMAHA
STEP 12: OM BHASKARAYA NAMAHA





           INCREDIBLE BENEFITS OF SURYA NAMASKAR --





The benefits of Surya Namaskar are manifold. The people young and old can practice this yoga for far many health benefits as well as for ensuring good well being. It helps in better functioning of the body and mental faculties. Here are a few benefits of Surya Namaskar:





Surya namaskar enhances your mind capability
Surya namaskar is Good for weight maintenance
Surya namaskar helps to maintain the health-related problems.
Surya namaskar strengthens the immune system.
Surya namaskar helps in stretching, flexing and toning the muscles
Surya namaskar enhances cognitive functions
Surya namaskar Tones the digestive tract
Surya namaskar improves blood circulation to the scalp, thereby preventing hair loss.










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