Surya Namaskar – Benefits of Surya Namaskar

Learn how to do Surya Namaskar or Sun Salutation

Namaskar, Friends today we are here to "Learn how to do Surya Namaskar". Here we Provide you Surya Namaskar Information step by step as to teach you to perform Surya Namaskar at Home easily. Surya Namaskar Yoga can be Performed in Open areas of home & Parks wherever you like in Exposure of Sun.

Surya Namaskar is a series of 12 important Asanas put together when we perform this Sun Salutation every part of the body stretch, they say that when you do Surya Namaskar more than 90% of the muscles get stretched also it can be a nice way to remain healthy, to remain fit. Surya Namaskar can be done in three ways

1. It can be done just with the alignment focusing on the body
2. It can be done along with the body on the breath 
3. It can be done along with the breath along with the body and also for the mind by doing a particular mantra 

What is Surya Namaskar (Sun Salutation)?

In Sanskrit, Surya refers to the Sun while Namaskar means to bow or to greet. In English, Surya Namaskar is also Pronounced as Sun Salutation. As per the traditional forms of the Asana, each of the 12 postures is accompanied by a mantra or a chant. The mantras represent the 12 zodiac signs and supplies energy to the human body.

It was created 2500 years ago in the Vedic period, during which it was performed as a ritual which involved Lying down toward the rising sun, chanting the mantras, offering rice and water. Performing the Sun Salutation provides many health benefits. It reduces the tension from your body and mind, improves circulation, regulates your breathing, and stimulates your central nervous system. This increases the creative and Unlearned abilities of an individual.

Best Time for Surya Namaskar (Sun Salutation)

Surya Namaskar is best done early morning on an empty stomach. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses. You might find several versions on how to practice Sun Salutation. However, it is advisable to stick to one particular version and practice it regularly for best results.

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

Surya Namaskar (Sun Salutation) and its benifits

Sun Salutation provides various health benefits. Let’s take a look at them:

1. Surya Namaskar for Weight Loss, Your body becomes toned and flexible.

2. The regular practice of this yoga technique boosts your metabolism, which helps to reduce weight.

3. Beautiful hair and skin.

4. Blood Pressure and Heart–related problems.

5. Absorption of Nutrients becomes easier.

6. It can create a sense of balance between your brain’s left and right side. This increases your emotional stability and enhances your creative and mental capabilities.

7. Many Mental Benefits of Surya Namaskar, Causes a decrease in anxiety and mood swings. It also induces a calming effect which enables you to concentrate and allows you to think clearly.

8. Helps regulate the menstrual cycle.

9. It releases stress, tension, relaxes the mind and induces sleep. 

10. Detoxifies your body, Calories Burn in Surya Namaskar is beneficial to keep your body Fit.

11. Surya Namaskar is performed while facing the sun, it helps your body to absorb the required amount of Vitamin D. This ensures that both your bones and body remain healthy.

Click Here -- [ Benefits of Surya Namaskar/Sun Salutation]

Things to keep in Mind During Performing Surya Namaskar Yoga (Sun Salutation)

Here are some useful information for beginners to keep in mind during starting performing Surya Namaskar. You must avoid from performing the Surya Namaskar if you are suffering from the following Conditions:

• Heart patients should consult a doctor before starting the yoga routine.
• If you are suffering from back problems, you must practice Sun Salutation under your yoga instructor guidance.
• People having high blood pressure issues can avoid the Surya Namaskar (Sun Salutation) .
• You must perform it with caution if you are an arthritis patient.
• People suffering due to hernia must avoid practicing Sun Salutation as well.
• Pregnant women should not practice Sun Salutation as it puts pressure on the back and abdominal regions, thereby harming both the mother and the fetus.
• Women must also avoid performing Surya Namaskar while on their periods.

How to do Surya Namaskar Poses Step by Step

We have covered these 12 Poses/Asanas of Surya Namaskar (Sun Salutation) briefly below as asanas name in Hindi.

Asana 1. Pranamasana (Prayer pose)

Pranamasana

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.

Mantra - Om Mitraaya Namaha

Asana 2. Hastauttanasana (Raised arms pose)

Hastauttanasana

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.

Mantra - Om Ravaye Namaha

Asana 3. Hastapadasana (Standing forward bend)

Hastapadasana

Breathing out, bend forward from the waist keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.

Mantra - Om Suryaya Namaha

Asana 4. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.

Mantra - Om Bhaanave Namaha

Asana 5. Dandasana (Stick pose)

Dandasana

As you breathe in, take the left leg back and bring the whole body in a straight line.

Mantra -Om Khagaya Namaha

Asana 6. Ashtanga Namaskara (Salute with eight parts or points)

Ashtanga Namaskara

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.

Mantra - Om Pooshne Namaha

 

Asana 7. Bhujangasana (Cobra pose)

Bhujangasana

Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.

Mantra - Om Hiranya Garbhaya Namaha

Asana 8. Adho Mukha Svanasana (Downward facing dog pose)

Adho Mukha Svanasana

Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.

Mantra - Om Mareechaye Namaha

Asana 9. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana

Breathing in, bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and lookup.

Mantra - Om Aadityaaya Namaha

Asana 10. Hastapadasana (Standing forward bend)

Hastapadasana

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.

Mantra - Om Savitre Namaha

Asana 11. Hastauttanasana (Raised arms pose)

Hastauttanasana

Breathing in, roll the spine up. Raise the hands up and bend backward a little bit, pushing the hips slightly outward.

Mantra - Om Arkaaya Namaha

Asana 12. Tadasana (Mountain Pose)

Tadasana

Can be Explained as Sun Salute, As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.

Mantra - Om Bhaskaraya Namaha

This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only this time, start with taking the left foot behind in step number 4 and bringing the right foot forward in step number 10. Once done, you would’ve completed one round of Surya Namaskar.

Check out this Video

You can View Surya Namaskar YouTube Video Here to know about Surya Namaskar Meaning and get a good idea of Performing Surya Namaskar and Know advantages of Surya Namaskar too.

I hope you liked this Article about Surya Namaskar – Benefits of Surya Namaskar and Importance of Surya Namaskar.

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