Basics, Benefits and Poses (Method) Of Surya Namaskar

Published: 18th February 2009
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Basics, Benefits and Method of Surya Namaskar



Surya Namaskar as its name expresses that it is a worship to Sun, the god of light. Sun salutation is the other name for Surya Namaskar. Surya Namaskar comes in the series of Hatha yoga asana. It is oftenly used as worship of Sun and is in routine prayer in our life. Sun not only gives rational power to our body but also to our astral-body. Either our scientist may call the sun a fire-ball or refer it to a planet but the profound thinker of ancient age understood the many secrets of it and spread the knowledge of the benefits of the sun to the people for their wellbeing. But today the knowledge of sun is extinct. Here we are discussing about the secrets of the sun, so that while doing Surya Namaskar we have regards, devotion and faith for sun and we can be benefited from it. It gives peace to our mind, keeps our body fit and balanced. It prepares our body for any type of workout it can be tiring a lot. Surya Namaskar is very simple with lots of benefits. The only we must keep in mind that it should be done with peaceful mind and in a proper way.



Surya Namaskar has 12 poses (Method) to go through. Every pose have one mantra. Every action has its own benefit. Out of the 12 poses first and last pose salutes to the sun rest 10 poses are yoga poses. We only want to say that if you want a new life, than go for Surya Namaskar . Concept of breathing with the movement of each body part is very important and also must be clear. The basic principle of breathing must be clear that while you are doing backward bending posture its time to inhale and while doing forward bending posture its time to exhale.



Poses (Method) of Surya Namaskar are named as:-



1. Pranamasana (Salutation Pose) , 2. Hastha Uttanasana (Raised arm pose) 3.Padahastasana (Hand to foot posture) 4. Ashwa Sanchalanasana (Equestrian posture) 5.Parvatasana (Mountain posture) 6. Ashtanga Namaskara (Salutation with eight limbs) 7. Bhujangasana (Cobra posture) 8. Parvatasana (Mountain posture) 9. Ashwa Sanchalanasana (Equestrian posture) 10. Padahastasana (Hand to foot posture) 11. Hastauttanasana (Raised arm posture) 12. Pranamasana (Salutation Pose)



All 12 poses (Method) done once completes a half cycle of Surya Namaskar. To complete the cycle of Surya Namaskar as in pose 4 and 9 we used our one leg now we will repeat it with our other leg. As if we used our right leg before we will use our left leg now. In this way group of 24 poses completes one cycle of Surya Namaskar.

If you feel tired, relax with inhale and exhale process. Stay active at the time of doing each asana. With full concentration and peaceful mind speak the mantras. The practitioner according to the ability of his/her body must complete 2 or 3 cycles of Surya Namaskar. Early morning is the best time to do the Surya Namaskar. Morning time is best because at this time environment is fresh and the ultraviolet rays also do not harm. Anyhow if you are unable to do Surya Namaskar in morning then do it in evening or either when your stomach is empty. Any person who is above 8 years can do the Surya Namaskar. When you go through the exercise in hurry, you gain physically while if they are done slowly step by step with proper breath techniques you gain mentally and spiritually.

There are certain benefits of Surya Namaskar like fat reduction, expansion of lungs, improved blood circulation, good digestive system without constipation. Hair falling stops and graying is reduced. There are many more benefits of Surya Namaskar which you will go through when you will visit our site. The Surya Namaskar must be avoided by the people suffering from high blood pressure, heart problem, hernia and those who are having backbone problem. Pregnant women must also avoid it after the third month of pregnancy.

Guidelines to be kept in mind before performing Surya Namaskar are:

Surya Namaskar must be done standing east facing.

There must be a difference of 2 hrs between your meal taken and Surya Namaskar.

Mat must be used instead of doing it on the floor.

Shavasana or Corpse pose must be done at the end of the all poses.

Breathing is harmonized with the poses.

One must speak the Mantras while starting the asana.

Surya Namaskar must be completed in one round.


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