How to do Surya Namaskar or Sun salutations and benefits

How to do Surya Namaskar or Sun salutations and benefits

How to do Surya Namaskar or Sun salutations and benefits

How to do Surya Namaskar or Sun salutations and benefits: – The Sun is the biggest source of energy on the earth – sources of energy – wind, water, and the sun. This makes the living world especially energized. It is a scientifically proven fact that the rays of the rising sun in the morning have a specific therapeutic effect on our bodies. Our ancestors, through special research and research, found that a special diligent practice of different types of twelve asanas at this time, that is, in the morning Amrit – Bella, helps us to maintain our energy level round the clock. Mystics have given the name of Surya-Namaskar to the deeds of these twelve asanas, which is an independent and complete exercise in itself.

In fact, this is the wonderful message of living a healthy life by associating our mystics with natural rules through the process of Surya Namaskar.

General rules for Surya Namaskar:

Completing the 12 conditions of Surya Namaskar once is called a recurring cycle. If time is sufficient, at least 10 to 15 frequencies should be practiced every day to get the maximum benefit from Surya Namaskar.
While doing these 12 situations, keeping in mind the supplement, the Kumbhak and the laxative gives a special benefit.
In the state of disease, one should not do Surya Namaskar or practice slowly only after consulting a Yoga teacher.
Every situation should be practiced in a mental mantra, mindfully towards God / Allah / Waheguru / God, etc., while awakening the heart of salutations/remembrance and gratitude, in the designated bodily chakra.

The order of the 12 asanas to be performed in Surya Namaskar or Sun Salutations is as follows: –

Position- 1

How to do Surya Namaskar or Sun salutations and benefits
  • Status Name: Pranamasana or Namaskar – Mudra
  • Breathing: Normal
  • Concentration – Center: Anahatchakra
  • Mantra: Oumah: Mitraaya Namah {means friend of the world! Greetings to you.}

At the time of sunrise, standing in an alert position (heel, claws, and knees are found), keep the hands in front of the chest in a salutation position. If the thumb is in front of the heart, the speed of breathing will be normal.

In this way, the circuit of energy is created by standing with arms and legs together. As a result, the body becomes energetic soon.

Position – 2

How to do Surya Namaskar or Sun salutations and benefits
Oordhvahastaasan/Hastottanasana
  • Location Name: Oordhvahastaasan / Hastottanasana
  • Breathing: Inhaling
  • Concentration – Center: Purushchakra
  • Mantra: Oumah Ravaye Namah {That means the world is moving – the first lane! Hello}

Position 1 after inhaling, open the hands from the front and raise the elbows without moving them backward, the head will remain in the middle. Withholding the breath, the vision should be towards the sky, also bend the waist as far back.

Position 3

How to do Surya Namaskar or Sun salutations and benefits
  • Status Name: Padhastasan
  • Breathing: Exhaling
  • Concentration Center: Swadisthanchakra
  • Mantra: Oumah: Surya Namah {That means the life-giver of the world! Greetings to you.}

After position 2, exhale and rest the hands on the ground near the feet, tilting the arms from back to front. If possible, even touch the palms from the right side of the feet and try to apply the head with the knee, making sure that the knee does not turn in any position.

Position – 4

How to do Surya Namaskar or Sun salutations and benefits
  • Status Name: Left-ashvasanchaalan
  • Breathing: inhaling
  • Center of Concentration: Command
  • Mantra: Oumah: Bhanave Namah {That means Prakashpunj! Greetings to you.}

After position 3, keep the palms facing down on both sides of the chest while bowing down. With the left leg raised, the entire toe will be stretched across the ground, the right leg will remain in the middle of both hands (you can also put this foot slightly backward for convenience, but the heel is always touching the ground). The knee should be in front of the chest, the vision is towards the sky, the breath has to be filled in.

Position 5

How to do Surya Namaskar or Sun salutations and benefits
  • Location Name: Left – Mountains
  • Breathing: exhaling
  • Concentration – Center: Purushchakra
  • Mantra: Oumah: Khagai Namah {That means the moving deity in the sky! Greetings to you.}

Breathing out, move the right leg back as well. The neck and head should remain between the hands, try to look at the navel by raising the hip and waist and bending the head.

Position – 6

How to do Surya Namaskar or Sun salutations and benefits
  • Status Name: Left-Ashtagnamanasan / Sasthagnanasan / Sub-descent
  • Breathing: shortness of breaths
  • Concentration – Center: Manipurchakra
  • Mantra: Oumah: Pushne Namah {means the nourisher of the world! Greetings to you .}

Keeping the hands and feet of the feet stable, touch the ground with the chest and knees. Thus two hands, two legs, two knees, chest, and head or little; These eight

This prostration is formed by the limbs sticking to the ground. Breathing will be normal.

Position- 7

How to do Surya Namaskar or Sun salutations and benefits
  • Location Name: Bhujangasan
  • Breathing: inhaling
  • Concentration Center: Swadisthanakra
  • Mantra: Oumah: hiraganagarbhaaya namah {ie Jyotirmaya! Anandamaya! Hello to you }

After inhaling the chest, lift the chest up and straighten the hands slowly, from the back both the legs are fixed on the ground and the sky will remain towards the sky.

Position – 8

  • Location Name: Left – Mountains
  • Breathing: exhaling
  • Concentration – Center: Purushchakra
  • Mantra: Oumah: the publisher of the Marichaye Namah {That means the world! Greetings to you.}

Breathing out, move the right leg back as well. The neck and head should remain between the hands, try to look at the navel by raising the hip and waist and bending the head. (Position – like 5)

Position – 9

  • Location Name: South – Ashwanschalansan
  • Breathing: inhaling
  • Center of Concentration: Command
  • Mantra: Oumah: Adityaaya Namah {meaning the protector of Hasnasar! Greetings to you.}

Situation – After 6, now keep the palms facing down on both sides of the chest and inoculation. Position the right leg to the ground with the stems, the left foot in the middle of both hands (this foot can also be held slightly backward for convenience; but the heel is always a touch of the ground), the knee should remain in front of the chest, The breath has to be filled inside. (Position – like 4)

Position- 10

  • Status Name: Padhastasan
  • Breathing: exhaling
  • Concentration Center: Swadisthanchakra
  • Mantra: Oumah: Savitre Namah {That means Creator! Greetings to you.}

Exhale and rest the hands on the ground near the feet, tilting the arms from back to front. If possible, even touch the palms from the right side of the feet and try to apply the head with the knee, making sure that the knee does not turn in any position. (position like- 3)

Position – 11

  • Location Name: oordhvahastaasan / Hastottanasana
  • Breathing: inhaling
  • Concentration – Center: Purushchakra
  • Mantra: Oumah Arkay Namah {That means purifier of impurity! Greetings to you.}

After inhaling, open the hands from the front and raise the elbows without moving them backward, the head will remain in the middle. Withholding the breath, the vision should be towards the sky, also bend the waist as far back. (position like  – 2)

 Position- 12

  • Status Name: Pranamasana or Namaskar – Mudra
  • Breathing: Normal
  • Concentration – Center: Anahatchakra
  • Mantra : Suryabhimukh

While returning in a cautious position (heel and claws are in place), keep the hands in front of the chest in a salutation position. The thumbs of the hands remain near the heart. Keep breathing normal. (Position like – 1)

Benefits of Surya Namaskar or Sun salutation:-

  • Surya – Namaskar is a complete exercise. The stomach, intestine, stomach, pancreas, heart, and lungs remain healthy.
  • This practice makes the spinal cord and the waist flexible and removes the deformities in it.
  • Blood circulation is done in the whole body in this way, by this, the impurities in the blood are removed and skin diseases are destroyed.
  • Vitamin ‘D’ is formed in our body due to sun rays falling on the skin. This vitamin makes the body very useful for the body of essential mineral salts like calcium and phosphorus, due to which the bones of the body become strong.
  • The gastric intestine makes the kidney, lungs, gall bladder, and spinal cord healthy.
  • This process gradually balances the secretions of the endocrine glands by gradually exerting a skin effect.
  • Tension, fatigue, indifference are eliminated due to the full use of sunlight in the morning.
  • The mind, brain, and body are refreshed. Therefore, in the morning, Sun-salutation should be done in the morning.
  • The practice of Surya Namaskar was found to increase the result of the energy expended by the body in the sun-facing state in the mornings.

How to do Surya Namaskar or Sun salutations and benefits

15 thoughts on “How to do Surya Namaskar or Sun salutations and benefits”

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