Yoga & Health

Ways To Do Surya Namaskar And The Benefits Of Surya Namaskar

NikaMarch 9, 2024

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Surya Namaskar is the most effective and beneficial Yoga. The essence of all types of yoga poses is hidden in it. Surya Namaskar is practiced in 12 sequences. You can easily do these Surya Mudra. So, today let us tell you how to perform these Surya Namaskar Asanas and what the benefits of Surya Namaskar are.

Surya Mudra operates the fire elements of our body. The benefits of Surya Namaskar are uncountable. The benefits of Surya Namaskar include increasing the eyesight, intensifying the blood flow, and blood pressure are comfortable, weight loss etc. Surya Namaskar helps us to get rid of many diseases.

What Are The Surya Namaskar Sequences?

Surya Namaskar means offering or saluting the sun. It is not easy, but it is a combination of many Asanas which is the best way to keep body and mind healthy. For this reason, Surya Namaskar is considered the best in hundreds of poses given in Yoga.

You get complete exercise only by performing Surya Namaskar. By continuous practice, your body will become strong and healthy. Surya Namaskar is suitable for every people of different age and different body type. To perform Surya Namaskar there is a mantra to start with.

There are 12 sequences of Surya Namaskar

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Pranamasana

The word ‘Pranam’ is a Sanskrit word which means ‘paying respect’; and the word asana means “a pose of yoga”. Therefore the name Pranamasana means paying respect to the Sun. This one is the 1st and 12th pose of Surya Namaskar.

Steps to Pranamasana:

Stand straight with your feet together
Now bring your hands together to touch your palms at your chest level and just look straight.
Breathe normally (Thus you will get a sense of mind relaxation)
This asana is the first and last Surya Namaskar asana. A particular chant is also sung while one practice the Surya Namaskar pose.

Benefits of Surya Namaskar’s First sequence “Pranamasana”

Pranamasana is a common procedure of welcoming in India and in many other eastern countries.
It generates a sense of concentration and relaxation to start performing the Surya Namaskara postures.

1st Asana’s mantra is “On Mitraya Namaha” And The 12th Asana’s mantra is “Om Bhaskaraya Namaha”

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Hasta Uttanasana

This pose is also called the “raised arms” posture which is the part of the Surya Namaskar sequence. It is the Second (2nd) posture and the Eleventh (11th) posture in the Surya Namaskar sequence.

Steps To Hasta Uttanasana:

Stand straight with your feet together
Raise both your hands above your head (your two arms should be between shoulders length)
Bend your chest and head at the back to make a minor curve.
Breathe deeply at the time of raising your arms.
Stay in this position for 30 seconds and then get back to the previous position.

Benefits of Surya Namaskar’s Second sequence Hasta Uttanasana:

This pose improves our digestion
The capacity of the lung is entirely utilized
This pose tones and stretches the muscles of your abdomen area
This posture enlarges our chest and our rib cage to help us inhale oxygen

2nd Asana’s mantra is “Om Ravaye Namaha” and 11th Asana’s mantra is “Om Arkaya Namaha”

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Padahastasana

Padahastasana is also called Foot to Hand pose which is a part of the Surya Namaskar sequence. It appears in the Third (3rd) posture and in the Tenth (10th) posture in the Surya Namaskar.

Steps Of Padahastasana

Stand straight with your feet together
Bend your body forward (Exhale)
Now let your arms touch the ground. If touching the ground is difficult for you then take your arms as much as possible without stress.
Bring the chest closer to your legs.
Touch your knees with your forehead. In the early stages, only take it as long as you are comfortable to perform it.

Benefits Of Surya Namaskar’s Padahastasana Pose

This pose makes our body too flexible
This pose helps to eliminate excess belly fat
This pose stretches the leg and back muscles
This pose makes our spine flexible and also tones our nerves.
This pose advances digestion and decreases constipation problem.
This pose removes many stomach illnesses.

3rd Asana’s mantra is “Om Suryaya Namaha” and 10th Asana’s mantra is “Om Savitre Namaha”

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Ashwa Sanchalanasana

Ashwa Sanchalanasana is also called Equestrian pose which is a part of the Surya Namaskar sequence. It appears in the Fourth (4th) posture and the Ninth (9th) posture in the Surya Namaskar.

Steps To Ashwa Sanchalanasana

From the padahastasana, take your left leg as far backward as possible
Now bend your right knee without altering its position. Stretch your left leg backward while inhaling
Keep your hands straight touching the ground with your fingers
Arch your back and lean your head marginally backward
Look straight and hold on to this pose for 30 sec.

Benefits of Surya Namaskar’s Ashwa Sanchalanasana

This pose provides a sense of balance in your nerves
This pose tones your abdominal organs
This pose provides flexibility to your leg muscles at the time of stretching

4th Asana’s mantra is “Om Bhanave Namaha” and 9th Asana’s mantra is “Om Adityaya Namaha”

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Parvatasana

Parvatasana, also known as Mountain pose, is an integral component of the Surya Namaskar sequence, featuring prominently as the fifth and eighth postures. In Sanskrit, “Parvata” translates to mountain, aptly capturing the essence of this pose when observed from the sides. The alignment and appearance of the practitioner mimic the grandeur of a mountain, giving rise to the name Parvatasana.

Steps To Parvatasana:

From the Ashwa Sanchalanasana, straighten your bent leg to take it backward
You need to exhale during this procedure
Now keep your both foot together
Raise your buttocks up
Keep your both arms on the ground to support your body weight
Now lower your head to put it between your two arms
Thus your body shapes like a triangle if you observe it from sides
Stay at this position at least for 30 second

Benefits of Surya namaskar’s Parvatasana Pose

This asana strengthens our muscles of the legs and arms
This asana tones our spinal nerves
This asana sends decent blood flow to our spinal region
This asana also increases the blood flow to our brain

5th Asana’s mantra is “Om Khagaya Namaha” and 8th Asana’s mantra is “Om Marichaye Namaha”

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Ashtanga Namaskara

The pose is also called eight-limbed salute which is a part of the Surya Namaskar sequence. It appears in the Sixth (6th) posture in the Surya Namaskara.

Steps To Ashtanga Namaskara

Lie down flat on the ground on your chest
With the support of your hands raise your abdomen and your hip slightly
At the time of this posture stop breathing for a few seconds

Benefits of Surya namaskar’s Ashtanga Namaskara Pose

This pose helps to strengthen our muscles of the legs and hands
This pose also helps to strengthen our chest

6th Asana’s mantra is “Om Pushne Namaha”

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Bhujangasana

This pose is also called Cobra Pose which is a part of the Surya Namaskar. Bhujangasana is very easy to practice. This one is the Seventh (7th) yoga pose from the 12 Surya Namaskar sequence.

Steps To Bhujangasana

At first, lie down on the floor with your stomach and hands, toes must touch each other
Bring the hands at the front to your shoulder level and with your palms must rest on the ground
Now slowly raise your chest and your head with the help of your palms
Bend your arms at your elbow
Arch the neck a little backward, to make the pose appear like the cobra with a raised hood
At this moment breathe normally to feel your belly pressed against the ground.
Hold the pose for a few seconds. Slowly try to increase the time.

Benefits of Surya namaskar’s Bhujangasana Pose

This posture strengthens our back muscles and especially our lower back
This posture tones our organs of the lower abdomen
This posture helps in our digestive organs
This posture helps in the reproductive and urinary organs
This posture intensifies the flexibility of our spine and also the muscles nearby parts
This posture can lessen our menstrual irregularities
This posture tones our buttock muscles

7th Asana’s mantra is “Om Hiranya Garbhaya Namaha”

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