Surya Namaskar is one of the ancient and popular yoga techniques, in which Surya is revered. Surya is considered the source of all life forms and the benefits of Surya Namaskar are many. It is composed of 12 powerful yoga asanas. Surya means Sun. Namaskar means Namaskar or Namaste. It is not considered special only due to mythological beliefs. It positively impacts our physical and mental health. Because of this, it is considered to be a very effective yogasana.
It is a form of yoga. Surya Namaskar is performed one after the other. It consists of a set of 12 rugs. There are 2 games in each round of Surya Namaskar. There are different types of this yoga also. Experts believe that all the steps of Surya Namaskar should be done correctly, only then good results will be obtained. Do this regularly.
What is the best time to do Surya Namaskar?
Surya Namaskar Yoga works best on an empty stomach in the morning.
What are the benefits of Surya Namaskar?
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Introduce
The benefits of Surya Namaskar are many. In ancient times, sages and sages said that some divine powers control different parts of the human body. The solar plexus is a central point of the human body. It is located just behind the navel. It is also called the second brain of the body. It is believed that it is associated with the Sun.
The benefit of Surya Namaskar is that this yoga increases your internal energy. This also awakens the solar plexus. The 12 stages of Surya Namaskar adjust the 12 Surya Chakras with your body. By performing yoga asanas efficiently on a daily basis, the benefit of Surya Namaskar is that it develops your confidence, creativity and mental abilities.
Surya Namaskar posture and remedy
When all these steps are performed quickly, Surya Namaskar Yoga is considered an exercise for the heart. Also, when all Surya Namaskar poses are done at a slow pace, it gives peace and joy to the mind. All stages of Surya Namaskar are very helpful in making the whole body healthy. The 12 asanas are also called Surya Namaskar Mudras. It opens the knots of the whole body and regular exercise increases the flexibility and strength of the body. This is the benefit of Surya Namaskar.
Let's take a look at his footsteps. They help to renew your mind, body and soul. The benefit of Surya Namaskar is that a yoga instructor can explain to you how to do it better. This will benefit you more.
Step 1 - Prayer Posture (Pranayam)
Surya Namaskar Prayer Mudra
Stand both feet together directly on the edge of the mat and keep your body weight evenly on both feet.
Stretch your chest, take a deep breath and keep your shoulders loose.
Breathe in slowly and as you do so, raise both arms up.
As you do this, exhale and bring your palms together. Keep your hands on your chest in prayer.
Some important tips to do Surya Namaskar Yoga:
Keep your spine straight.
Do not let go with your feet.
Step 2 - Arms Raised Posture (Hastottanasana)
Raised arms posture of sun salutation
Maintain the previous position.
Inhale, raise your arms and lean back slightly.
Keep your biceps close to your ears.
Try to spread your entire body from claw to heel as much as possible.
This stretch helps open the bulge on your body.
Important tips while doing Surya Namaskar Yoga:
Try moving your pelvis a little.
Use your body to back up. Also, try to pull yourself up with your fingers.
Step 3 - Standing Forward Bend (hastha pad ashan)
Bow forward
As you exhale, straighten your spine and lean forward from the waist.
As you exhale, slowly bring your hands down and try to touch the ground next to your claws.
Try to keep your knees as straight as possible.
This pose strengthens the back, abdominal muscles and nervous system.
Important tips to do Surya Namaskar Yoga Step 3:
Allow your hands to be in this position.
Do not move your hand until you have finished the pose in step 3.
Step 4 - Equestrian Stance (Ashva sanchalan Ashan)
Surya Namaskar's horse riding stance
As far as possible pull your right leg backwards.
Bend your left knee and place it on the left side of your chest.
Keeping your fingers apart, place your hands on the floor.
Look up and tilt your neck back slightly.
This asana helps to add flexibility to your feet.
Some important tips for performing step 4:
Keep the left leg properly between the palms.
Step 5 - Stick Pose (dandashan)
Surya Namaskar stick pose
With your body in a straight line, stretch your left leg to the right.
Your body should be parallel to the ground.
This Surya Namaskar Mudra is one of the best ways to tone your wrists, feet and arms. This also makes your hands stronger.
Some important tips to do step 5:
Keep your arms straight from the ground.
Surya Namaskar Yoga Step 6 - Ashtanga Yoga
Surya Namaskar Ashtanga Yoga
Slowly bring your knees to the ground and exhale.
Slightly raise your hips and abdomen and slide forward.
Rest your chin and chest on the floor.
This yoga pose strengthens the muscles of the chest and hands.
Some important tips to do step 6:
Both hands, feet, knees, chest and chin, 8 parts of the body should touch the ground.
Step 7 - Cobra Pose (Bhujang Ashan)
Cobra pose
Place your palms on the mat and raise your head and chest off the floor.
Keep your elbows on the edge of your body.
Push your neck back slightly.
Try to see.
It is a wonderful Surya Namaskar Mudra for treating headaches and back pain.
Some important tips to perform step 7
Inhale and try to slow down your chest.
Do not overdo it with your body. Stretch for as long as your body can handle.
Step 8 - Downward Dog Pose (adhomukhswansan)
Downward dog pose
Do Bhujangasana, breathe and raise the head and chest.
Then place your claws on the ground, chest down and do an inverted V pose with your body.
The benefits of this Surya Namaskar are many. It does not cause stress, the body remains healthy and it also has many benefits.
Some important tips for performing step 8:
Try to keep your claws on the ground as much as possible.
Try to raise your head slowly and slowly create a stretch in your body.
Step 9 - Equestrian Stance (Ashvasanchalan Ashan)
Equestrian Coin
While breathing through your lower mouth, assume a riding position.
Repeat step 4, but this time in the opposite direction.
Stretch your left leg as far as possible.
Bend your right knee and place your hands on the right side of your chest while laying on the floor.
Look up and tilt your neck back slightly.
Some important tips for performing step 9
Place your right knee between your hands (palms).
Your right leg is parallel to the ground.
And to move forward, press your hips towards the ground.
Step 10: lean forward (Hastapadasana)
Leaning forward
Slowly bring your left leg forward and place it next to your right foot.
Get down and repeat Hastapada Mudra, this is step 3.
If your knees are hard to keep upright, they may buckle.
Some important tips to perform step 10
Keep breathing
Try to keep your knees straight.
Step 11 - Hand Festival
hastasana
Repeat step 2.
Take a deep breath, raise your arms up and bend your back slightly.
Keep your hips out slightly.
You should focus more on spreading your body and hands.
Some important tips to do step 11:
Keep breathing
Try to keep your knees straight.
Step 11 - Hastottanasana
hastasana
Repeat step 2.
Breathe deeply, raise your arms and bend your back slightly.
Keep your hips out slightly.
You should focus more on stretching your body and hands.
Some important tips to do step 11:
Keep your biceps near your ears.
Step 12 - Tadasana
Tadasana
Exhale and lower your arms.
Stand with a calm and calm mind.
Some important tips to do step 12:
Rest in this Surya Namaskar Mudra and keep your body and mind calm.
A set of Surya Namaskars is completed with these 12 asanas. If you want good results, try to repeat this whole process 12 times. First you can do a few rounds. Then slowly increase the rounds. Do not hurt your body from the beginning. Start slowly.
After ending these Surya Namaskar asanas, lie down and relax your body. All Surya Namaskar postures affect different parts of the body. This may take some time. After Surya Namaskar, one should lie down for a while. Staying calm can relax your body and mind.
Surya Namaskar Mantra
Surya Namaskar Mantras are those mantras that should be recited while doing asanas. These mantras harmonize the body, breath and mind. The more you practice with mantras, the greater the benefit. When tried honestly, the experiences of yoga become divine. Offer these 12 mantras to him with Surya Namaskar Mudra.
Asana 1: Prayer Posture
Mantra: Om Mitraya Namah
Sense: Greetings to all friends.
Posture 2: Arms Raised Posture
Mantra: Om Surya Namah
Meaning: Hello always shining
Posture 3: leaning forward
Mantra: Om Ravay Namah
Meaning: Hello to those who eliminate darkness and kind
Coin 4: Equestrian Stance
Mantra: Om Bhanave Nam:.
Meaning: Hello to the spreader
Posture 5: Stick posture
Mantra: Om Khagaay Namah
Meaning: Hello to the one who is powerful and moving fast in the sky
Asana 6: Eight-Part Salute Pose Su
Mantra: Om Poshne Namah
Meaning: Greetings to those who provide nutrition, satisfaction and strength.
Asana 7: Cobra Posture
Mantra: Om Hiranya Garbhaya Namah
Meaning: Greeting the golden-colored spreader
8 Asanas: Downward Facing Dog / Mountain Pose
Mantra: Om Mritchaye Namah
Sense: Salutation to the lord of infinite rays
Coin 9: Equestrian Stance
Mantra: Om Adityaaya Namah
Meaning: Greetings to the son of the divine cosmic mother Aditi
Asan 10: Standing Forward Bend
Mantra: Om Savitre Nam:.
Meaning: Greetings to the lord of life-giving universe.
Coin 11: Raised Arms Posture
Mantra: Om Arkaya Namah
Meaning: Greetings to those who deserve praise and spread wealth.
Coin 12: Tadasana (Mountain)
Mantra: Om Bhaskarai Namah
Meaning: Greetings to those who lead cosmic knowledge.
Surya Namaskar benefits
What are the benefits of Surya Namaskar? Let us know some important facts given below:
- Surya Namaskar for weight loss
- Surya Namaskar burns fat from organs like hips, thighs, abdomen, chin and neck. Metabolism is corrected by practicing Surya Namaskar yoga regularly and regularly. It draws on the abdominal muscles and reduces weight. Tones up your abs. Surya Namaskar posture is very good for making the body strong.
- Foster creativity
- One of the best benefits of Surya Namaskar is that it combines the brain and spinal cord to revive the nervous system, thereby increasing the power of concentration.
- Balancing power increases
- With the help of Surya Namaskar Yoga, 3 doshas can be balanced: cup, vata and bile. These three elements become imbalanced for various reasons. The reason for your imbalance: weather, stress, food, sleep, etc. They can be balanced by regular practice of Surya Namaskar Yoga.
- Improves blood circulation
- Each Surya Namaskar Mudra involves the exhalation process. This keeps oxygen in the blood. Fresh blood flows into the body which kills toxins and carbon dioxide.
- Improves skin shine and hair quality.
- Good blood circulation gives your skin a natural glow. Surya Namaskar not only benefits blood circulation and skin, but also prevents hair loss and bleaching.
- Cures blood pressure and heart problems.
- While performing Surya Namaskar, the sugar level remains balanced. Which reduces the risk of heart attack. Your eyes, kidneys and veins remain healthy.
Emotional stability comes
Surya Namaskar Yoga calms and calms your mind. This increases your creativity and mental capacity. Surya Namaskar Yoga involves inhaling in and out, which also has positive effects on cells.
Types of sun salutations
The posture of Surya Namaskar is not tied. Due to this, Surya Namaskar has evolved into many other forms. Classic Surya Namaskar can be performed in 3 different ways. Their names are Ashtanga, Hatha and Iyengar.
Ashtanga Surya Namaskar Yoga
There are 2 forms of Surya Namaskar in this Sadhana. The first form has 9 poses, while the second has 17–19 poses. You have to reconcile both ways. Ashtanga yoga is a bit difficult physically. The second method requires more time and practice.
Various steps of Surya Namaskar in Form 1:
- Palm tree
- Vertical arm
- Expulsion
- Anjaneyasan
- Dandasana
- Chaturanga Dandasana
- Vertical mouth decoration
- secret
- Veerabhadrasan
Several steps of Surya Namaskar in Form 2:
- homeostasis
- Utkatasan
- Uttanasana
- Ardha Uttanasana
- Chaturanga Dandasana
- Vertical mouth decoration
- secret
- Veerabhadrasan 1
- Chaturanga Dandasana
- Vertical mouth decoration
- secret
- Veerabhadrasan 1
- Chaturanga Dandasana
- Vertical mouth decoration
- secret
- Ardha Uttanasana
- Uttanasana
- Utkatasan
- Samasti (Tadasana)
Hatha Surya Namaskar
This Surya Namaskar is performed through the 12 poses that we have learned earlier in this article. In this, more attention is given to breath and exhalation.
Iyengar Surya Namaskar
Like Hatha, Iyengar Surya Namaskar is also performed in 12 poses. This is usually done faster than other forms of Surya Namaskar.
Caution during Surya Namaskar
The benefits of Surya Namaskar are many, but for some people, doing Surya Namaskar can make them difficult. You should consult your doctor or yoga instructor before performing Surya Namaskar.
Know what should not be done by people Surya Namaskar:
- People who have heart problems
- People with back problems
- People with high blood pressure
- Arthritis patients
- People suffering from hernia
- If the wrist is hurt
- Pregnant woman
What to do and what not to do
When Surya Namaskar rugs are not done properly it can have some negative effects. In the initial stages, people make some mistakes while trying Surya Namaskar, which can cause some health problems.
- Don't breathe in and out properly
- Hands Uttanasana leaves the posture
- Horse does not move while operating
- Do not warm up before doing Surya Namaskar Yoga
- Initially, we increase the number of sets
- Make coins incorrectly
Some final words
If you are a victim of today's bustling life, then you probably feel bad. If you want to be healthy, it is important to do Surya Namaskar. It is an ancient yoga technique, but it still holds great importance in life. You can improve your lifestyle by doing so.
Performing Surya Namaskar provides physical, emotional and psychological benefits. When you are sick, you do not think about taking the medicines that your doctor has prescribed, so why not do Surya Namaskar? There will be many benefits from this.
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