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Transcript
Step 1.
First stand in attention position. Then lifting both hands in parallel position to the shoulders lifts both palms upwards. Back of the palms should stick to each other. Now being them in the front and encircling rake “namaste” position.
Inhale and while touching yours ears with your hands stretch them upwards and then bends from your waist alongside bend your arms & neck. This is called “Ardh Chakra Asana”.
In the Third step exhale slowly and bend forward hands with neck, touching ears, go down & touch the right & left side ground of your feet. Your knees should be straight stay in this position for a while. This position is called Paad – Pashchimottanasan or “Padahastasana”.
Step 4.
In this step touch your palms to the ground & while in haling take your right leg backwards push your chest outside & lift your neck upwards. In this mudra your leg should be straight backwards & toe should be standing. Wait for while in this position.
Step 5.
While exhaling slowly take your left leg also backwards. Your ankles should join. Pull your backwards and try to join your ankles on ground. Pull your buttocks upwards as much as possible. Bend your neck touch your chin with your neck.
Step 6.
While inhaling & keeping your body parallel to the ground & lye prostrate. First touch your knees, chest & chin on the ground. Lift your buttocks & exhale keep breathing normally.
Step 7.
In this step inhale slowly- slowly & while pulling chest outwards move your hands straight. Bend your neck backwards, knees should be touching earth & toes should be in standing position. This is called “Bhujangasana”.
It’s Similar to the 5th step. Here we touch our chin with our neck & look at our toes.
Step 9.
It’s similar to the 4th step. In this we bring the right leg again in the front.
Step 10.
This is similar to 4th position. Now bring the left leg in front & again from “Paad – Pashchimottanasan”
Step 11.
This is similar to second position. Open up the Paad – Pashchimottanasan & while inhaling lift both hands upwards. In the same position bring your hands backwards and at the same time bring your neck & beck backwards ie.be in Ardh Chakra Asana”.
This will be similar to the first position i.e. The “Namaskar “Position.
After the 12 mudras/position again stand in rest position. Now again repeat the same asana. The first, second & third position will remain the same but in fourth position instead of bringing right leg back, here left leg goes back & do suryanamaskar.
Caution
People suffering from backache should not do this yogasan. The third & fifth positions are prohibited for people suffering from slip desk or survical. If you suffer from any serious disease then consult a yoga specialist before doing “suryanamaskar”.
Benefits
It’s extremely beneficial. Its practice reduces pain in legs & hands and makes them stronger. Neck, lungs & rib muscles are strengthened, body’s extra fat reduces & body become light & slim.
Surya Namaskar aids in elimination of skin diseases & the possibility of their occurrence is eliminated. Its regular practice eradicates constipation & stomach related diseases and also enhances the digestive abilities. It leads to activation of all veins & nerve-small or big. It helps in pushing away faulty habits like insomnia, laziness etc.
9. Same as Step 4 with the difference that the right leg is brought forward. Breathing: Inhale
10. Same as Step 3 – Breathing: Exhale
11. Same as Step 2 – Breathing: Inhale
12. Same as Step 1 – Breathing: Exhale, Inhale and Exhale.
You don’t need to be doing yoga regularly in order to practice the Surya Namaskar. If performed correctly, this exercise does not strain or cause injury. If performed in the morning, it relieves stiffness, revitalises your body and refreshes the mind. Do it during the day and it will instantly boost you up, practice it after sundown and it helps you unwind.
Benefits of Surya Namaskar
Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.
Abdominal muscles are strengthened. Promotes sleep and calms anxiety Prevents skin disorders and makes skin look refreshed Thoroughly ventilates the lungs, and oxygenates the blood. Tones up the nervous system and improves memory. Helps to get rid of unpleasant smells from the body Improves muscle flexibility. Prevents loss of hair and greying. Reduces fat. Revives and maintains the spirit of youthfulness. If you are suffering from sleeplessness then, surya namaskar is the best medicine. Apart from just the physical level, surya namaskar helps in keeping you stress free and
rejuvenate your mind, because, it promotes the circulation of fresh oxygen to your brain.
In addition to the general health benefits associated with performing Surya Namaskar, each of the yoga poses in the series provides specific health benefits:
Pose 1 (and 12): Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles
Pose 2 (and 11): Promotes balance, promotes digestion, exercises arms and shoulder muscles, tones the spine, promotes flexibility in back and hips
Pose 3 (and 10): Promotes blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, stimulates lymphatic system
Pose 4 (and 9): Exercises spine, strengthens hand and wrist muscles Pose 5 (and 8): Stimulates blood circulation, strengthens the heart, strengthens wrist and
arm muscles, relieves neck and shoulder tension Pose 6: Strengthens leg and arm muscles, increases flexibility in neck and shoulders,
stretches arms, shoulder, neck and back muscles, exercises back muscles, releases tension in neck and shoulder
Pose 7: Stimulates circulation to abdominal organs, tones digestive tract, stretches upper and lower body, promotes flexibility in the back, stimulates nerves in spine
Poses 8 through 12 are essentially repetitions of poses 5 through 1, respectively. The health benefits of each are similar to their corresponding poses.
Who should not do Surya Namaskar?
Pregnant women should not practice this after third month of pregnancy. Patients of Hernia and high blood pressure are warned against this practice. People suffering from back conditions should seek proper advice before commencing
Surya Namaskar.
Over time, Surya Namaskar will help you achieve a sense of well-being and purpose.
If you're looking for a simple, enjoyable way to start your day that provides a diverse range of health benefits, consider practicing Surya Namaskar. Surya Namaskar is a special sequence of yoga postures and chants that together comprise the traditional Sun Salutation.Surya Namaskar has its origins in Hindu worship of the solar deity, and it has been practiced in India for thousands of years. There are twelve poses in the Surya Namaskar series, and a full round consists of performing two sets of this series.
Whether you regularly practice yoga or not, you can enjoy the health benefits of Surya Namaskar. Performed correctly, it is a completely safe set of yoga poses that will not cause strain or injury. You will experience health benefits by practicing the Sun Salutation just once daily, but you can also practice the series of poses as often as you like morning, noon or night.
Once you become familiar with Surya Namaskar and how wonderful it makes you feel, you will probably find yourself drawn to performing it multiple times throughout the day, including just before bedtime. When practiced in the morning, Surya Namaskar relieves stiffness, energizes the body and refreshes the mind. During the day, it is a rejuvenating alterative to caffeine, and at night, Surya Namaskar can help you relax and get a good night's sleep.
In addition to these physical benefits,Surya Namaskar practice stimulates and conditions virtually every system in the body. It is good for the heart and stimulates the cardiovascular system. It oxygenates the blood and helps strengthen the heart. Surya Namaskar is good for the digestive system and the nervous system. It stimulates the lymphatic system and supports respiratory system health, as well.
Practicing Surya Namaskar also benefits the Endocrine system and enables the various endocrinal glands to function properly. These include the thyroid, parathyroid and pituitary glands as well as the adrenal gland, testes and ovaries.
Like most forms of exercise, Surya Namaskar provides mental benefits to regular practitioners. You will feel wonderful after performing the Sun Salutation. It is relaxing and rejuvenating, and tension, stress and anxiety melt away as you perform Surya Namaskar.
Surya Namaskar is an excellent alternative to caffeine and other stimulants. If you suffer from insomnia or sleep disturbances, you will find practicing Surya Namaskar aids in helping you fall asleep without the need for depressants.
With regular practice, Surya Namaskar is an excellent way to manage stress and alleviate depression. You will expend a tremendous amount of energy as you move through the two sets of poses. Surya Namaskar teaches you to concentrate, and learning to achieve the poses is incredibly gratifying.
Pose 3 (and 10): Promotes blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, stimulates lymphatic system
Pose 4 (and 9): Exercises spine, strengthens hand and wrist muscles
Pose 5 (and 8): Stimulates blood circulation, strengthens the heart, strengthens wrist and arm muscles, relieves neck and shoulder tension
Pose 6: Strengthens leg and arm muscles, increases flexibility in neck and shoulders, stretches arms, shoulder, neck and back muscles, exercises back muscles, releases tension in neck and shoulder
Pose 7: Stimulates circulation to abdominal organs, tones digestive tract, stretches upper and lower body, promotes flexibility in the back, stimulates nerves in spine
Poses 8 through 12 are essentially repetitions of poses 5 through 1, respectively. The health benefits of each are similar to their corresponding poses.
During the second set, start off with the other leg.
Surya Namaskara was a part of the daily ritual of our ancients. It is a wonderful regular routine of exercise, prayer and worship given in the scriptures of ancient of India. Surya Namaskara means salutations to Lord Surya. Stand facing the east at dawn and recite the mantras to pray Lord Surya and offer red sandals, flowers, rice grains (Akshatas) with water or simply water as libation and perform Surya Namaskara. It must be performed before the sunrise.
Take water in a pot and mix all the materials in it and hold the pot in your fingers, keeping the thumbs aside and face the east. Chant the following Mantra and offer the libation thrice.
Ehi Soorya sahastransho tejorashe jagatpateAnukampaya mam bhaktya grihanarghyam divakaraThen offer the following prayer to Lord Surya.
There are twelve positions in Surya Namaskara. Twenty-five such Namaskaras form one Avriti (frequency). Surya Namaskara must be performed preferably in an open and airy place. Perform Surya Namaskara slowly without exerting too much or panting and puffing. There is one Mantra for each of the twelve Namaskaras- there by you also recite the dwadasa namas of Sun.
1st Position – Dakshasana
Mantra: Om Mitraya Namah
Procedure : In the first position of Surya Namaskara contemplate the virtues of Lord Surya with concentrated mind and feel that you are the friend of everybody
and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hands, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point your vision on the tip of the nose. This is a position of attention.
Benefits: Disorders of the skin and waists are corrected, the back and the legs become strong. Focusing of the vision on nose helps to control the mind. It is an easy and effective way of attaining good health and development of personality for the students. Meditating with concentrated mind enhances confidence.
2nd Position: Namaskarasana
Mantra : Om Ravaye Namah
Procedure : Fold together both of your hands in such a way that that both the thumbs begin to touch your chest. Expand your chest and pull in the belly as far as possible. Look straight ahead. The head, the neck and the body should remain in a straight line. Closing the mouth inhale the breath and hold it inside as far as possible and then expose the breath.
Benefits: Good for the diseases of the throat and voice is enhanced. Both mind and body become healthy.
3rd Position: Parvatasana
Mantra : Om Suryaya Namah
Procedure: Raising the arms up, stretch whole of your body backward while gazing at the sky with open eyes. Bend backward as mush as possible, inhale and expand your chest at the same time.
Benefits: Both the shoulders and the food pipe (Esophagus) get exercise and diseases related to them are corrected. Eyesight is also improved.
4th Position: Namaskara Hastapadasana
Mantra: Om Bhanave Namah
Procedure: Inhale deeply, retain the breath and bend forward without folding the knees. Rest both your palms on the ground and touch your knees with your forehead or the nose and exhale the breath with audible sound. In the beginning if you can’t rest your palms on the ground, just touch the ground with fingers.
Benefits : Disorders of the belly and digestive system are corrected. The chest and hands become stronger and you become well balanced, beautiful and good looking. Diseases of the feet and fingers are also corrected.
5th Position: Ekapada Prasaranasana
Mantra : Om Khagaye Namah
Procedure: Inhale and pull your right leg backward in such a way that the knee and the fingers of the foot touch the ground. The abdomen and belly must be pressing hard into the left leg. Raise your head as high as possible and look upwards. Push the waist down and hold the breath and stay in the posture as long as you can – comfortably.
Benefits : The posture stretches the small intestine and the seminal vesicles. Hence this posture helps in correcting the constipation and diseases of the liver. Thinness of the semen is also corrected. Diseases of the throat are also corrected.
Procedure: Inhale the breath deeply and hold it and pull both of your legs backward, so that the thumbs of the feet, ankles and knees touch each other. Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.
Benefits : One gets relief from the pains – specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.
7th Position: Ashthanga Pranipatasana
Mantra: Om Hiranyagarbhaya Namah
Procedure: Holding the breath, rest both your knees on the ground. Touch the ground with your chest and touch the lower part of the neck with chin. Also touch the ground with the upper part of the forehead and the nose. Please note that the abdomen should not touch the ground. It should be pulled in. Then exhale the breath. Both the hands/palms must be on the side of the chest.
Benefits : This posture makes the arms strong. If ladies perform this Asana before getting pregnant, the breast fed babies could be saved from the attacks of many diseases.
8th Position: Bhujangasana
Mantra : Om Marichye Namah
Procedure: Keeping the legs, palms and knees as in Ashtanga prampatasana position above, unfold the arms and rise inhaling the breath, push the chest out and bend the waist in a circle backward. Then rise and bend your head backwards looking up and back as much up as possible and exhale the breath.
Benefits : Tones up the body and the back muscles and improves the eyesight. Corrects all kinds of disorders related to the reproductive system, corrects the irregularities in females menstrual cycles. Blood circulation is also improved.
9th Position: Bhudharasana
Mantra : Om Adityaya Namah
Repeat the process of Bhudharasana as described in the step six – Inhale the breath deeply and hold it and pull both of your legs backward, so that the thumbs of the feet, ankles and knees touch each other.
Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.
Benefits : One gets relief from the pains – specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.
10th Position: Ekapada Prasaranasana
Mantra: Om Savitre Namah
Procedure: Repeat the process of the fifth Namaskara as described in the fifth position but just reverse the position of the legs.
11th Position: Namaskara Hastapadasana
Mantra : Om Arkaya Namah
Repeat the process described in the fourth position.
Then come back to the 1st position and repeat the full round once more. Our ancients used to do 25 rounds of Surya Namaskaras, called one Avriti. Can you?!
As per the scriptures one who performs the Surya Namaskaras daily does not get poor in a thousand births.