Surya Namaskar Asanas practice and benefits of Surya namaskar

                                                         

                                              Surya Namaskara practice

SURYA NAMASKAR

According to Swami Swatmarama, the practice of asanas provides us- 

• Health
• Stability
• Lightness

Surya Namaskara mantras-

• Om Mitraya Namah
• Om Ravaye Namah
• Om Suryaya Namah
• Om Bhanve Namah
• Om Khagaye Namah
• Om Pushne Namah
• Om Hiranyagarbhaya Namah
• Om Marichaye Namah
• Om Adityaya Namah
• Om Savitri Namah
• Om Arkaya Namah
• Om Bhaskaraya Namah

Surya Namaskara means- sun salutation. Surya Namaskara was the most prominent activity during the Vedic period. Surya Namaskara is an ancient method of showing gratitude to the sun, which is described in Vedas. The Surya Namaskar is a complete body workout because it balances bodies Vata, pitta, Kapha and improves blood circulation in the body. the regular practice of this activity enhances the solar plexus, improves the efficiency of the internal organs, and balance the various types of the body system.

The twelve steps of Surya Namaskara practice are-

1. Pranamasana (Prayer pose)
2. Hastauttanasana
3. Hastapadasana
4. Ashwa Sanchalanasana
5. Parvatasana(Mountain pose)
6. Astanga Namaskara
7. Bhujangasana
8. Parvatasana(Mountain pose)
9. Ashwa Sanchalanasana
10. Hastapadasana
11. Hastauttanasana
12. Pranamasana

Pranamasana

Step 1- Pranamasana ( Prayer pose)- Keep your feet together. While inhaling, lift both the arms up from the sides and while exhaling, put your palms together in front of the chest in the prayer position.

Concentrate on- Anahata Chakra.

Mantra- Om Mitraye Namah.

Hastauuttanasana

Step 2- Hastauttanasana- While inhaling, lift the arms up and backside, keeping biceps close to ears. Stretch your whole body from the heels to the tips of the fingers.

Concentrate On - Vishuddhi Chakra

Mantra- Om Raviye Namah.

Hastapadasana

Step 3- Hastapadasana- Exhale and bend forward from the waist, keeping the spine erect. Try to put the palms on the floor and head towards the knees.

Concentrate On - Swadhisthana Chakra

Mantra- Om Suryaye Namah.

Ashwa Sanchalanasana

Step 4- Ashwa Sanchalanasna (Equestrian pose)- While inhaling, push your left leg back and bring the left knee to the floor. Bring your right knee towards the right side of the chest and look upside and forward.

Concentrate On - Ajna Chakra

Mantra-Om Bhanave Namah.

Parvatasana

Step 5- Parvatasana (Mountain Pose)- Exhale and lift up your hips and tail bone. Lower the head and knee between the two arms. Try to put the heels in contact with the floor to form a V position.

Concentrate On - Vishuddhi Chakra

Mantra- Om Khagaye Namah.

Astanga namaskar

Step 6- Ashtanga Namaskara- Gently bring your knees down to the floor and exhale. Bring your hips backward and slide forward, so that your chin and chest rest on the floor. Raise your buttocks up slightly. Eight parts of the body (2 Hands, 2 Feet, 2Knees, Chest, and chin) touch the floor.

Concentrate On - Manipura Chakra

Mantra- Om Pushne Namah.

Bhujangasana

Step 7- Bhujangasana ( Cobra pose)- While inhaling, slide forward and raise the chest up in the cobra pose. Keep your legs and mid-section of the body on the ground. Don't put your entire body weight on your hands, use your hand to support the body.

Concentrate On- Swadhisthana Chakra

Mantra- Om Hiranagarbhaya Namah.

Parvatasana

Step 8-Parvatasana (Mountain pose)- While exhaling, lift up your hips and tail bone. Put down the head and keep it between the two arms. put the heel in contact with the ground. 

Concentrate On- Vishuddhi Chakra.

Mantra- Om Marichaye Namah.

Ashwa Sanchalasana

Step 9- Ashwa Sanchalanasana- While inhaling, push your right leg back and bring the right knee to the floor. Bring your left knee towards the left side of the chest. Gaze up and forward. 

Concentrate On- Ajna Chakra

Mantra- Om Adityaye Namah.

Hastapadasana

Step 10- Hastapadasana- While exhaling, bend forward from the waist. Try to put the palms on the floor and head towards the knees. 

Concentrate On- Swadhisthana Chakra

Mantra- Om Savitre Namah.

Hastauttanasana

Step 11- Hastauttanasana- While inhaling, lift the arms up and backside, keeping biceps close to ears. Stretch your whole body from the heels to the tips of your fingers.

Concentrate On- Vishuddhi Chakra

Mantra- Om Arkaye Namah. 

Pranamasana

Step 12- Pranamasana- While exhaling, put your palms together in front of the chest in the prayer position. This is a very easy but effective position in yoga.

Concentrate On - Anahata Chakra

Mantra- Om Bhaskaraya Namah. 

Benefits of Surya Namaskara-  

•  It is a complete exercise for full-body, so we don't need an extra workout for our body and it includes all basic posture.
• Surya Namaskara includes some meditation posture also, so it helps to control or relax our mind and body.  It helps to build mental focus.
• Surya Namaskar improves functions of the human internal organ so it is beneficial for the digestive system of the human body. 
• Surya Namaskara Asanas increase the strength of the human body and helps to decrease back problems.     
• Surya Namaskara asanas are very effective to burn excess fat of the human body.  These asanas make the body flexible.