Introduction To Surya Namaskara

How you begin your day tells the story of your whole day. Your mind and body are a blessing from God, and maintaining control over them should be your first concern. Thus, no workout is more beneficial for ending a day on a good note than yoga. Yoga may aid in the treatment of a variety of diseases. And, Surya Namaskara is one of the yogas that has been scientifically proven to be beneficial, as it is the most well-known Sun Salutation technique. Numerous yogis often refer to it as the King of Yoga. Surya Namaskar is the most rigorous procedure for awakening the inner solar plexus, also known as our body’s second brain, which is said to be linked to the Sun. This is why numerous rishis associated Surya Namaskar Yoga with the lord.

Surya Namaskar practice on a daily basis helps tone the physical body, quiet the mind buzz, and connect the body and soul in one breath. As a consequence, it increases our capacity for imagination and intuition. Additionally, Surya Namaskara is a reasonably simple asana that can be practised anytime, independent of location or period. However, it is believed that Surya Namaskar is most powerful when performed in the morning.

The true beauty of Surya Namaskar is that it broadens our hearts’ capacity for appreciation and affection by bowing to the Sun with dedication and adoration. Without the life-sustaining and life-nourishing Sun, the whole world will fall to a halt; this is the fundamental reality of this Universe

The Benefits Of Surya Namaskara:

Surya Namaskara is a comprehensive Hatha Yoga form. The primary goal of Sun poses practice is to awaken all the chakras that are usually inactive in the navel core. Thus, the daily practice of Surya Namaskara helps the body and mind maintain a healthy state of balance and assists the chakras in awakening from dormancy. Now, let’s look at those other advantages.

• It assists in maintaining the body’s straight stance.
• It protects you from all diseases and establishes a connection to a balanced mind and body.
• Doing a Surya Namaskara at a quicker rate is a beneficial cardiovascular activity that may aid in weight loss.
• Surya Namaskar increases blood supply and gives you the radiant, sparkling skin of the Sun. Additionally, it assists you in combating premature ageing and wrinkles.
• Daily practise of Surya Namaskar tends to relieve the digestion process and keeps the digestive system working smoothly.
• Surya Namaskar aids in the removal of toxicity by facilitating the exhalation and inhalation processes.

12 Surya Namaskar Prayers And Significance Of Each Salutation:

1. Pranamasana | (Prayer Pose)

Surya Namaskar Mantra: Om Mitraya Namaha!

How to do the pose

• Stand erect with the feet close together
  Now, hold the hand together with the palm touching together at the chest. And head held high.
  You should perform this asana before the beginning of Surya Namaskara and the end of it.

Benefits of Asana

• Relaxes the nervous system and maintains the balance of the body.

2. Hasta Uttanasana | (Raise Armed Pose)

This is the second asana and done by chanting the below mantra.

Mantra: Om Ravaye Namah | It means Salutation to the one that is Shining.

How to Do It

• Stand upright and take both the hand back from over your head.
• There may be some gap between the two arms.
• Then bend the trunk and head backwards slightly.

Benefits

• Helps improve digestion
• Consolidate the muscles of the abdomen
• Expand the chest to full intake of oxygen

3. Hasta Padasana | (Hand To Feet Pose)

Mantra: Om Suryaya Namaha | The Remover of all darkness

How to do it

• Stand erect and bend yourself forward.
• Let the arm touch the floor as much as possible, and try to touch the knees with the forehead.

Benefits

• Helps eliminate the excess belly fat
• Makes the body flexible and stretches the leg and back
• Improves digestion and correct constipation
• Makes the spine flexible and tone the nerves

4. Ashwa Sanchalanasana | Equestrian Pose

Mantra: Om Suryaya Namaha | The Remover of all darkness

How to do it

• In this Asana, take your left leg back as far back as possible, and bend the knees without changing the position.
• Keep the hand touching the floor, arch the back and tilt your back slightly. Look
• Straight Ahead.
• When done, chant the above mantra while remaining in the pose.

Benefits of this Asana

• It tones the abdominal organs.
• Make your leg muscles flexible during stretching
• Makes your nerves balance
• Good for constipation and indigestion

5. Dandasana (Stick Pose) | Stick Pose

Mantra: Om Khagaya Namah | who is all Pervading

How to do it

• Stretch out both your legs backwards and keep your hand straight to the floor.
• And head held high.

Benefits

• Dandasana consolidates the arm and back
• Improves body posture
• Consolidate chest and spine
• Helps calm your mind

6. Ashtanga Namaskara | Salute with Eight Parts Pose

Mantra: Om Pooshne Namaha | Giver of nourishment and satisfaction.

How to do it

• Start with bending on your knees.
• Now bend the elbow and slightly push it back towards the back of your mat. (Lift your pelvis)
• Lower your chest, stretch your chin upwards and bring your chin down to the ground.
• Lower your chest and pelvis a little, so that you can bring down your chest to the ground.
• Now, you are in a position of Ashtanga Namaskara

Benefits of Ashtanga Namaskara

• Strengthens your biceps, toes, fascia in the sole of your meet
• Consolidates hands and forearm, quads and hip flexor

7. Bhujangasana | Cobra Asana

Surya Namaskar Mantra(Sloka): Om Hiranya Garbhaya Namaha | Praying to the Golden Self

How to do it?

• In this, lie down in a prostrate position, and slightly raise your head with your hands forwards.
• Now, gently breathe the air in.

Benefits of Bhujangasana

• Bhujangasana helps fortify the back, chest and shoulder
  Strengthens the heart
• Elevate mood and increases flexibility

8. Parvatasana | Mountain Pose

Surya Namaskar Mantras(Sloka): Om Mareechaye Namaha | The herald of Infinite rays

How to do it?

• First, Stand Upright and then slowly lower your head.
• And now raise your body with your hands and toes resting on the floor.

Benefits of Parvatasana

• Increases the flow of the blood to the spine.
• Strengthens the muscles of arms and legs.

9. Ashwa Sanchalanasana | Equestrian Pose

Surya Namaskar Mantra(Sloka): Om Adityaya Namah | The divine mother or Son of Aditi

How to do it

• In this Asana, take your left leg back as far back as possible, and bend the knees without changing the position.
• Keep the hand touching the floor, arch the back and tilt your back slightly. Look Straight Ahead.
• When done, chant the above mantra while remaining in the pose.

Benefits of this Asana

• It tones the abdominal organs
• Makes your leg muscles flexible during stretching
• Balances your nerves
• Good for constipation, and indigestion

If you need any support with your mood swings, our wellness counselors can help you.

10: Hasta Padasana (Hand to Foot Pose)

Surya Namaskar Mantra: Om Savitri Namaha | who is responsible for life

How to do it

Stand erect and bend yourself forward.
Let the arm touch the floor as much as possible, and try to touch the knees with the forehead.

Benefits

• Helps eliminate the excess belly fat
• Makes the body flexible and stretches the leg and back
• Improves digestion and correct constipation
• Makes the spine flexible and tone the nerves
• Strengthen the hamstring

11. Hasta Uttanasana | Raised Arm Pose

Surya Namaskar Mantra(Sloka): Om Arkaya Namaha | One who is worthy of Praise and glory

How to Do It

• Stand upright and take both the hand back from over your head.
• There may be some gap between the two arms.
• Then bend the trunk and head backwards slightly.

Benefits

• Helps improve digestion
• Consolidates the muscles of the abdomen
• Expands the chest to full intake of oxygen

12. Tadasana | Standing Tree Pose

Surya Namaskar Mantra(Sloka): Om Bhaskaraya Namah | Giver of Wisdom and enlightenment

Eventually, come back to the same mountain pose…

In this way, the Surya Namaskar yoga comes to the end. Practicing this yoga along with the mantras helps not only in gaining optimal health but also peace, happiness, and success in life.

Does Surya Namaskar help in mental health? talk with our online therapist to know more.

You may also like to read:-

8 Health Benefits of Surya Namaskar That Can’t Be Overlooked.
Best Yoga Poses for Weight Loss.
Vinyasa Yoga: All You Need To Know – Postures, Sequences, & More.

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