Get good health by adopting these steps of Surya Namaskar

Get good health by adopting these steps of Surya Namaskar

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Surya Namaskar

Surya Namaskar is one of the old and popular yoga techniques, in which Surya is revered. Surya is considered the source of all forms of life and the benefits of Surya Namaskar are many. It is made up of 12 powerful yoga asanas. Surya means sun. Namaskar means salute or namaste. It is not considered special only because of mythological beliefs. It positively impacts our physical and mental health. Because of this, it is considered to be a very effective yogasana.

It is a form of yoga. Surya Namaskar is performed one after the other. It consists of a set of 12 rugs. Each round of Surya Namaskar consists of 2 sets. There are different types of this yoga also. Experts believe that all steps of Surya Namaskar should be done properly, only then it will get good results. Do this regularly. Get good health by adopting these steps

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What is the best time to perform Surya Namaskar?
Surya Namaskar Yoga gives better results by doing empty stomach at sunrise.

What are the benefits of Surya Namaskar?
The benefits of Surya Namaskar are many. In ancient times, sages and sages said that some divine powers control different parts of the human body. The solar plexus is a central point of the human body. It is situated just behind the navel. It is also called the second brain of the body. It is believed to be associated with the Sun.

The benefit of Surya Namaskar is that this yoga increases your internal energy. This also awakens the solar plexus. The 12 poses of Surya Namaskar adjust the 12 Surya Chakras with your body. When yoga asanas are done daily efficiently, the benefit of Surya Namaskar is that it develops your confidence, creativity and mental abilities.

Surya Namaskar postures and steps
When all these steps are done fast, Surya Namaskar Yoga is considered a heart exercise. Apart from this, when all the postures of Surya Namaskar are done at a slow pace, it gives peace and joy to the mind. All stages of Surya Namaskar are very useful in making the whole body healthy. 12 Asanas are also called Surya Namaskar Mudras. It opens the knots of your entire body and regular exercise increases flexibility and strength in the body. This is the benefit of Surya Namaskar.

Let’s take a look at its steps. They help in renaissing your mind, body and soul. The advantage of Surya Namaskar is that a yoga instructor can explain to you how to do postures in a better way. This will benefit you more.

Step 1 – Prayer Pose
Surya Namaskar Prayer Pose
Standing straight on the edge of the mat with your two legs together and keep the body weight evenly on both of your legs.
Stretch your chest, take a deep breath and leave your shoulders loose.
Breathe slowly and while doing this raise both your arms.
While doing this, exhale and join your palms. Keep your hands folded on the chest in the prayer position.

Some important advice for doing Surya Namaskar Yoga:

Keep your spine straight.
Do not let your feet loose.
Step 2 – Raised Arms Pose
Surya Namaskar Raised Arms Pose
Maintain the previous position.
Breathe in, raise your arms upward and lean slightly backwards.
Keep your biceps close to your ears.
Try to stretch your entire body from fingers to heel as much as possible.
This stretching helps in opening lumps in your body.
Important advice while doing Surya Namaskar Yoga:

Try to keep the pelvis moving slightly.
Use your body to go backward. Also, try to pull yourself upwards with the fingers of the hands.
Step 3 – Standing Forward Bend
Surya Namaskar Standing Forward Bend
While exhaling, straighten your spine and lean forward from your waist.
While exhaling, bring your hands down slowly and try to touch the floor next to your toes.
Try to keep your knees as straight as possible.
This pose strengthens the back, abdominal muscles and nervous system.
Important advice to do Surya Namaskar Yoga Step 3:

Let your hands remain in this position.
Do not move the arm around until you have finished the step 3 posture.
Step 4 – Equestrian Pose
Surya Namaskar Equestrian Pose
Stretch your right leg backwards as much as possible.
Bend your left knee and place it on the left side of your chest.
Put your hands on the floor while spreading your fingers.
Look up and bend your neck slightly backwards.
This asana helps bring flexibility in your feet.
Some important advice for doing step 4:

Place your left leg properly between your palms.

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Step 5 – Stick Pose
Surya Namaskar Stick Pose
Bringing your body in a straight line, pull your left leg backwards to the right.
Your body should be parallel to the floor.
This Surya Namaskar Mudra is one of the best ways to tone your wrists, feet, arms. It also makes your hands strong.
Some important tips for doing step 5:

Keep your arms perpendicular to the floor.
Surya Namaskar Yoga Step 6 – Ashtanga yoga
Sun salutations ashtanga yoga
Slowly bring your knees to the floor and exhale.
Slightly raise your hips and abdomen and slide forward.
Rest your chin and chest on the floor.
This yoga posture strengthens your chest muscles and hands.
Some important tips for doing step 6:

Both hands, feet, knees, chest and chin, all 8 parts of the body should touch the floor.
Step 7 – Cobra Pose
Cobra pose
Place your palms on the mat and lift your head and chest off the floor.
Keep your elbows on the edge of your body.
Push your neck back slightly.
Try looking upwards.
This is a wonderful Surya Namaskar Mudra for treating headaches and back pain.
Some important advice for doing step 7
Breathe in and try to slow your chest forward.
Do not stretch your body excessively. Stretch only for as long as your body can bear.
Step 8 – Downward facing dog pose

Do Bhujangasana, breathe and raise your head and chest upwards.
Then place your claws on the ground, chest downward and make an inverted-V pose with your body.
The benefits of this Surya Namaskar are many. It does not cause stress, the body remains healthy and also has many benefits.
Some important tips for doing step 8:
Try to keep your claws on the ground as much as possible.
Slowly try to raise your head and slowly create a stretch in the body.
Step 9 – Equestrian Pose
Equestrian pose
From the lower mouth breathing, come in equestrian posture.
Repeat step 4, but this time in the opposite direction.
Stretch your left leg inward as far as possible.
Bend your right knee and place it on the right side of your chest, place your hands on the floor.
Look up and bend your neck slightly backwards.

Some important tips for doing step 9

Place your right knee between your hands (palms).
Your right leg is parallel to the ground.
To stretch more, press your hips towards the ground.
Step 10 – Standing Forward Bend
Standing Forward Bend
Slowly bring your left foot forward and place it next to the right foot.
Bend down and repeat Hastapadana mudra, this is step 3.
If it is difficult to keep the knees straight, they can bend.
Some important advice for doing step 10

Keep breathing.
Try to keep your knees straight.
Step 11 – Hastotasana
hastasana
Repeat step 2.
Inhale deeply, spread your arms upward and bend your back slightly.
Keep your hips slightly outward.
Your attention should be more towards pulling your body and hands upwards.
Some important tips for doing step 11:

Keep your biceps close to your ears.
Step 12 – Tadasana
Tadasana
Exhale and bring your arms down.
Stand upright with a relaxed and calm mind.
Some important tips for doing step 12:
Rest in this Surya Namaskar Mudra and keep your body and mind calm.
A set of Surya Namaskars completes with these 12 asanas. If you want good results, try to repeat this whole process 12 times. In the beginning you can do a few rounds. Then slowly increase the rounds. Do not hurt your body from the beginning. Start slow.

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After finishing these Surya Namaskar asanas, lie down and relax your body. All the postures of Surya Namaskar affect various parts of the body. This may take some time. After Surya Namaskar one should lie down for a while. Staying calm can relax your body and mind.
Surya Namaskar Mantra
Surya Namaskar Mantras are those mantras that one should recite while performing asanas. These mantras bring body, breath and mind into harmony. The more you practice with mantras, the greater the benefit. When tried with sincerity, the experiences of yoga become divine. Introduce you to these 12 mantras with Surya Namaskar Mudra. Get good health by adopting these steps

Posture 1: Prayer Pose
Mantra: Om Mitraya Namah
Meaning: Greetings to everyone who is a friend.
Posture 2: Raised Arms Pose
Mantra: Om Surya Namah
Meaning: Hello to the one who always shines
Posture 3: Standing Forward Bend
Mantra: Om Ravayi Namah
Meaning: Greetings to those who remove darkness and type
Currency 4: Equestrian Pose
Mantra: Om Bhanave Namah
Meaning: Hello to the one who spreads the light
Posture 5: Stick Pose
Mantra: Om Khagaay Namah
Meaning: Hello to someone who is powerful and moves fast in the sky
Posture 6: Salute with Eight Parts Pose Su
Mantra: Om Poshne Namah
Meaning: Greetings to those who provide nutrition, fulfillment and strength
Posture 7: Cobra Pose
Mantra: Om Hiranya Garbhaya Namah
Meaning: Hello to the spreader of golden color
Posture 8: Downward Facing Dog / Mountain Pose
Mantra: Om Mruchaye Namah
Meaning: Greetings to the lord of infinite rays
Currency 9: Equestrian Pose
Mantra: Om Adityaaya Namah
Bhartarth: Greetings to son of cosmic divine mother Aditi
Posture 10: Standing Forward Bend
Mantra: Om Savitre Namah
Sense: Greetings to the lord of the universe who gives life
Currency 11: Raised Arms Pose
Mantra: Om Arkaya Namah
Meaning: Greetings to those who deserve praise and spread wealth
Currency 12: Tadasana (Mountain)
Mantra: Om Bhaskarai Namah
Meaning: Hello to those who lead to cosmic knowledge
benefits of Surya namaskar
What are the benefits of Surya Namaskar? Let us know some important facts given below:
Surya Namaskar for weight loss
Surya Namaskar burns the fat of organs like hips, thighs, abdomen, chin and neck. By practicing Surya Namaskar Yoga regularly and disciplined, metabolism is right. This pulls the abdominal muscles and reduces weight. Tones the abs. Surya Namaskar posture is very good for making the body strong. Get good health by adopting these steps

Enhances creativity
One of the best benefits of Surya Namaskar is that it revives the nervous system consisting of the brain and spinal cord, increasing your concentration power.

Balancing power increases
With the help of Surya Namaskar Yoga, 3 doshas – cups, vata and pita can be balanced. These three elements become imbalanced due to several reasons. The reason for their imbalance – weather, stress, food, sleep etc. These can be balanced with regular practice of Surya Namaskar Yoga.

Improves blood circulation

Each Surya Namaskar posture involves the exhalation process. This keeps oxygen in the blood. Fresh blood flows in the body which kills the toxins and carbon-dioxide.

Enhances skin shine and hair quality
Good blood circulation gives a natural glow to your skin. Surya Namaskar not only benefits your blood circulation and skin, but also prevents hair loss and becoming white.

Cures blood pressure and heart problems
By doing Surya Namaskar, the level of sugar remains balanced. Which reduces the risk of heart attack. Your eyes, kidneys and nerves remain healthy.

Emotional stability comes
Surya Namaskar Yoga makes your mind calm and calm. This increases your creativity and mental abilities. Surya Namaskar yoga involves breathing and exhaling which also has positive effects on the cells.

Types of sun salutations
Surya Namaskar posture is not tied in boundaries. Due to this, Surya Namaskar has evolved into many other forms. Classic Surya Namaskar can be performed in 3 different ways. Their names are Ashtanga, Hatha and Iyengar. Get good health by adopting these steps

Ashtanga Surya Namaskar Yoga
There are 2 forms of Surya Namaskar in this practice. The first form has 9 poses, while the second has 17–19 poses. Both forms need to be reconciled. Ashtanga yoga is a little difficult to do physically. The other form requires more time and practice.

Various steps of Surya Namaskar in Form 1:

Tadasana
Vertical hand
Eviction
Anjaneyasan
Dandasana
Chaturang Dandasana
Vertical mouth decoration
Undercover
Veerabhadrasana I

Various steps of Surya Namaskar in Form 2:

Homeostasis
Utkatasan
Uttanasana
Ardha Uttanasana
Chaturang Dandasana
Vertical mouth decoration
Undercover
Veerabhadrasan 1
Chaturang Dandasana
Vertical mouth decoration
Undercover
Veerabhadrasan 1
Chaturang Dandasana
Vertical mouth decoration
Undercover
Ardha Uttanasana
Uttanasana
Utkatasan
Samasti (Tadasana)
Hatha Surya Namaskar
This Surya Namaskar is performed through the 12 postures we learned above in this article. In this, much attention is given to breathing and exhaling. Get good health by adopting these steps

Iyengar Surya Namaskar
Like Hatha, Iyengar Surya Namaskar is also performed in 12 postures. It is usually performed faster than other forms of Surya Namaskar.

Caution during Surya Namaskar
The benefits of Surya Namaskar are many but for some people doing Surya Namaskar can make them difficult. You should consult your doctor or yoga instructor before performing Surya Namaskar.

Know which people should not do Surya Namaskar:

People with heart problems
People with back problems
People with high blood pressure
Arthritis sufferers
People suffering from hernia
If the wrist is hurt
Pregnant woman
One should not do Surya Namaskar even during periods.
What to do and what not to do
When the rugs of Surya Namaskar are not done properly it can have some bad effects. In the initial stages, people make some mistakes while trying Surya Namaskar, which can cause some health problems. Get good health by adopting these steps

Do not breathe and exhale properly
Hath Uttanasana leaves the posture
Horse does not proceed while operating
Do not warm-up before doing Surya Namaskar Yoga
Initially, we increase the number of sets
Do currencies incorrectly

some final words
If you are a victim of today’s runaway life, then you are bound to be unwell. If you want to be healthy, it is important to do Surya Namaskar. It is an ancient yoga technique but still holds great importance in life. You can improve your lifestyle by doing this.

Performing Surya Namaskar provides physical, emotional and psychological benefits. When you are sick, you do not think about taking medicine given by the doctor, then why not try to do Surya Namaskar. There will be many benefits from this.

Consult your doctor for better information. Get good health by adopting these steps

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