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Surya Namaskar is a set of 12 exercises that provides not only enormous health benefits but also promotes a sense of well-being and calm to the mind and the body. Practising surya namaskar daily also has its share of physical health benefits and emotional and spiritual benefits as well. The complete set of exercises in … Continue reading Yogic Sun Salutations – Surya Namaskar

Surya Namaskar is a set of 12 exercises that provides not only enormous health benefits but also promotes a sense of well-being and calm to the mind and the body. Practising surya namaskar daily also has its share of physical health benefits and emotional and spiritual benefits as well.

The complete set of exercises in the surya namaskar provides flexibility to the body and the muscles and helps to improve the posture, balance and flexibility in the body. Did you know that one round of Surya Namaskar can burn up to 13.90 calories?

How to practice surya namaskar

Keep a small carpet or a small mat on the floor and stand on it when you are performing the set of asanas. You will also need to chant the 12 names of the sun during the entire exercise. There are 12 asanas that comprise the surya namaskar and one should perform at 12 rounds in total when practising the surya namaskar.

Position 1

Stand closely, keep your feet together and fold your palms and place them in front of your chest. Close your eyes, take a deep breath and chant the Mantra – Om Mitrayah Namaha . Breathe out normally.

Health benefits of pose 1

Promotes balance of mind, stimulates the respiratory system, and provides exercise to the back, shoulder and the neck muscles.

Position 2

Now raise your arms over your head and shoulders. The palms should be touching each other and the biceps should be touching your ears. Stretch abdomen as much as you can and lean backwards. Inhale and chant the mantra – Om Khagaya Namaha.

Health benefits of pose 2

Promotes balance of mind, aids in digestion, and provides exercise to the muscles of your arms and shoulder. It also helps to tone the spine and promotes flexibility in your back and hips.

Position 3

Bend forward and place your palms at the side of your feet. Touch your knee with your forehead and exhale deeply. Chant the mantra – Om Suryaya Namaha.

Health benefits of pose 3

Promotes blood circulation, tones your abdominal tracts, and helps to stretch the leg and the back muscles. It also stimulates the spinal nerves and the lymphatic system.

Position 4

Position one leg back and bring one leg forward. Place your palms firmly on the ground. Raise your head and take a deep breath. When you inhale, chant the mantra – Om Bhanuvae Namaha

Health benefits of pose 4

This exercise strengthens the hands and the wrist muscles. It also provides an exercise to your spine.

Position 5

Place the leg that was in the front to one that was placed at the back (as explained in position 4). Keep the hips off the floor by placing both your hands in a supporting position, just like you would do in a push up position. Exhale and chant Om Ravi Namaha.

Health benefits of pose 5

Promotes and stimulates blood circulation and strengthens your heart, arm and wrist muscles. It also provides relief to the neck and shoulder muscles because it eases the tension and stiffness.

Position 6

Now lower your knees, chest and forehead while your palm is placed firmly on the ground next to your chest. Your elbows should be bent upwards. Hold your breath here and chant the mantra – Om Pushnae Namaha.

Health benefits of pose 6

This posture helps to strengthen the muscles of your arms and the leg. It increases the flexibility in your neck and shoulders. It provides the stretches for your arms, neck, shoulder and the back muscles. It also helps to release the tension in your neck and shoulder muscles.

Position 7

Lower your waist and raise your upper body. Look upwards and keep your arms straight. Inhale at a slow pace and chant the mantra – Om Hiranya- Garbhaya Namaha.

Health benefits of pose 7

This posture helps to stimulate the circulation to your abdominal organs and helps to tone the digestive tract. It helps you to stretch the upper and lower body and promotes flexibility to your back while stimulating the nerves in the spine.

Position 8

Now raise your hips and bring your head to the floor. Focus your eyes on the navel and the heel on the floor. The position should look like an inverted ‘V’. Exhale and chant the mantra – Om Marichiye Namaha.

Health benefits of pose 8

This posture helps to stimulate the blood circulation, helps to strengthen the heart, wrist and arm muscles. It also helps to relieve the neck and shoulder tension.

Position 9

Position one leg back and bring one leg forward. Place your palms firmly on the ground. Raise your head and take a deep breath. (Same as Pose 4). In this step the posture is the same as the fourth step. When you inhale, chant the mantra – Om Adityaya Namaha.

Health benefits of pose 9

Provides exercise to the spine and helps to strengthen the muscles of the wrists and the hands.

Position 10

Bend forward and place your palms at the side of your feet. Touch your knee with your forehead and exhale deeply. (Same as Pose 3). When you exhale, chant the mantra – Om Savitre Namaha

Health benefits of pose 10

Promotes blood circulation, tones your abdominal tracts, and helps to stretch the leg and the back muscles. It also stimulates the spinal nerves and the lymphatic system.

Position 11

Now raise your arms over your head and shoulders. The palms should be touching each other and the biceps should be touching your ears. Stretch abdomen as much as you can and lean backwards. ( same a Pose 2). Inhale and chant the mantra – Om Arkaya Namaha

Health benefits of pose 11

Promotes balance of mind, aids in digestion, and provides exercise to the muscles of your arms and shoulder. It also helps to tone the spine and promotes flexibility in your back and hips.

Position 12

This stage marks the final stage of Surya Namaskar and it is similar to the first stage. Stand closely, keep your feet together and fold your palms and place them in front of your chest. Close your eyes and take a deep breath and chant the Mantra – Om Bhaskaraya Namaha.

Health benefits of pose 12

Promotes balance of mind, stimulates the respiratory system, and provides exercise to the back, shoulder and the neck muscles.

This entire set of exercises completes one round of the surya namaskar.

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2 Comments

  1. […] Start off with relaxing your body completely. Perform at least five sun salutations or the suryanamskar. The suryanamakar is the perfect pose to warm up all the muscles of your body. You can read more about the benefits of the Suryanamaskar in our previous post. […]

  2. […] Start off with relaxing your body completely. Perform at least five sun salutations or the suryanamskar. The suryanamakar is the perfect pose to warm up all the muscles of your body. You can read more about the benefits of the Suryanamaskar in our previous post. […]

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