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Yoga: How To Do Surya Namaskar & Its Benefits To Our Body

The sun is the pivot around which life revolves. The Sun is the life source of all beings, Surya Namaskar translates to bowing down to sun in gratitude. Surya Namaskar helps us to better incorporate the life giving energy into our body.

Our body requires the positive energy of Sun. The machinated daily life proves a virtual insurmountable hurdle in absorbing this life saver. Surya Namaskar helps us cross this hurdle, helps our body sync with the solar power and be a better receptor of sun’s powerful energy.

Surya Namaskar or “Sun Salutation’s” has 12 asana’s structured around the sun’s cycle which runs at about 12.5 years.

The ancient rishi’s of India believed that Solar plexus, the central part of human body (also considered to be a second brain) was directly connected to the sun. They believed a regular practice of doing Surya Namaskar would enhance the ability of solar plexus thus increasing the creativity and intuitive ability of individuals.

The 12 Asana’s of SuryaNamaskar

1.Pranamasana or Prayer Pose

Dress in a comfortable clothes. Stand at the edge of your exercise mat. Keep your feet together aligned in the same direction. Balance the weight of the body equally on both the feet.

Inhale, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in a prayer position

2. Hastauttanasana or Raised Arms pose

Take a deep breath, lift your arms (in folded pose) Up and back. Make your your biceps are aligned close to your ears. Stretch your body from the heels to the tips of your fingers gently.

3. Hasta Padasana  or Hand to Foot pose

Exhaling, bend forward from the waist. The spice should be kept straight. Bring the hands down to the floor and rest it beside your feet.

Note: You may bend the knees to reach the floor.

It’s generally a good idea to fix your your palm to the same spot for the rest of the duration.

4. Ashwa Sanchalanasana or Equestrian pose

Breathing in, stretch your left leg as far back as possible. Bend your right knee. The sole of your right leg must be in between the arms. The knee of the left leg should be touching the floor. Look up, stretching the nect (as if looking up at the sun and absorbing the healing rays he is sending).

5. Dandasana or Stick pose

As you breathe in, gently stretch your right leg back without breaking the pose. Align the right leg with the left. Bring the body in a straight line. Keep your arms perpendicular to the floor.

6. Ashtanga Namaskara or Salute With Eight Parts Or Points

Gently lower your knees to the ground and exhale. Push up your hips backwards. Slide forward a bit, place your chin and chest on the floor. Raise your posterior away from the ground. The two legs, hands, chest and chin (8 parts) touch the floor.

7. Bhujangasana or Cobra pose

Slide forward from Ashtanga pose, raise your chest up similar to the way a cobra rears up. You can keep your elbows bent in this pose. Keep the shoulders away from the ears. Look up.

8. Adho Mukha Svanasana or Downward Facing Dog pose

Exhaling, slowly lift the hips and the tail bone up. The chest should be pointing downwards. Your body should be in an inverted V position.

9. Ashwa Sanchalanasana  or Equestrian pose

Taking a deep breath in, bring the right foot forward in between the two hands. Stretch your left foot back, keep the left knee resting on the floor. Stretch your neck forward.

10. Hasta Padasana or Hand to Foot pose

Exhaling, bring the left foot forward to join with the right. Keep the palm on the floor. You may bend the knee but keep your spine erect.

11. Hastauttanasana or Raised Arms pose

Breathing in, lift your arms up and back. Ensure that your biceps are close to your ears. Stretch your whole body from feet right down to finger tips

12. Tadasana

Breathing out, bring your body to vertical position. Lower your arms. Relax your body completely.

The Benefits of Suryanamaskar: 

1.Detoxes the Body & Improves the Blood Cirulation

The constant inhalation and exhalation keeps the lungs well oxygenated. This is a great way of getting rid of the toxic elements in your body.

2. Helps You in Weight Loss

When done regularly and in a fast space. Suryanamaskar helps you to lose weight in and around the abdomen area. The 12 asanas tone your arms,calfs and your overall body. They also help in keeping your spine flexible.

3. It is a Great Help in Reducing Anxiety

Suryanamaskar helps in stabilizing the activity of endocrine and thyroid glands thus reducing anxiety. They also help in improving memory.

Pic credits:Artofliving.org

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