Sun is considered a source of knowledge and energy. We have been worshiping the sun long long year ago. Surya Namaskar Yoga is done for the attainment of knowledge and energy from the Sun God, we call it Surya Namaskar. In Surya Namaskar yoga, we should face the first ray of the sun in the morning, facing the sun at the time of sunrise. Surya Namaskar is a very good yoga practice that is complemented by easy pranayama, mantra, and meditation system. Suryanamaskar is an easy and perfect exercise whose benefits make our life fast, healthy and speedy.

12 Asanas of Surya Namaskar

The entire 12 asanas are performed in Surya Namaskar. The most auspicious time to perform Surya Namaskar is during sunrise. Doing this yoga by facing the sun in a clean, ventilated place gives more benefits. If you want, you can do Surya Namaskar at sunset also. If you do not have time, then you can also do this yoga on an empty stomach during the day. Below we are telling you which are 12 mantras, by reading which you can make your body and mind healthy and stunning.

1- Tadasana Asana

2- Hastottanasana

3- Hasta Padasana

4- Ashwa Sanchalanasana

5- Dandasana

6- Ashtanga Namakar

7- Bhujang Asana

8- Parvatasana

9- Come back to Ashwa Sanchalana Asana

10- Come back to Hastapadasana

11- Come back toHastottanasana

12- Come back toTadasana Asana

Steps of Surya Namaskar

Step 1: Tadasana: Stand straight with both your hands facing the sun. Close both your eyes. Feel sun as the center of your meditation. And also use some type of chanting mantra for focusing.

Step 2: Hastottanasana: Continue breathing, keep both hands close together to ears, and stretch your hands towards the upside while tilting the neck backward. Focus your attention on the Vishudhi chakra at the back of the neck.

Step 3: Hasta Padasana: In this state, while exhaling slowly, move your body down. Now put both hands beside your feet(right and left) by touching the ground. Make sure when you are in this position, your both feet should be lying next to your ears.

Keep your knees straight. Touching your forehead with knees, while meditating on the Manipuraka chakra behind the navel, you should stay in this position for a few moments. Sufferers from the waist and spine do not do this yoga much.

Step 4: Ashwa Sanchalanasana: In this position, while inhaling, move the left leg backward. Tighten the chest forward. Tilt the neck more back. The leg should be stretched backward and make sure that your feet are straight enough. Stay in this position. Keep your mouth fixed.

Step 5: Dandasana: Now, while exhaling slowly, take the right leg back also. Mix the heels of both feet. Split the body backward and try to match the ankles to the ground. Raise the buttocks as much as possible. Tilt the neck down and touch your throat with your chin. Focus on the Sahasrara Chakra.

Step 6: Ashtanga Namaskar: While inhaling, bow your body parallel to the ground, your body will look like a push-up position. Lift the butts slightly. Release the breath. Meditate on the Anhara Chakra. Make the breath normal.

Step 7: Bhujang Asana: In this state, while taking the breath slowly, pull your chest forward and straighten the hands. Move the neck backward. Now your knees will touch the ground along with straightening the feet.

Step 8: Parvatasana: Now slowly take out the breath and move the right leg back as well. Keep in mind that the heels of the two legs are close together. Try to stretch your back and place both ankles close to each other.

Raise your butts as much as possible. Tilt the neck down and keep your chin close to your throat. Focus your attention on Sansarar Chakra.

Step 9: Come back to Ashwa Sanchalana Asana: In this position, while breathing, move the left leg backward. Tighten the chest forward. Tilt the neck towards the back. The tightly stretched straight back splintered and the feet of the leg stood up. Pause for some time in this condition.

Step 10: Come back to Hasta Padasana: In this state, while exhaling slowly, move your body down. Now put both hands beside your feet(right and left) by touching the ground. Make sure when you are in this position, your both feet should be lying next to your ears.

Step 11: Come back to Hastottanasana: Continue breathing, keep both hands close together to ears, and stretch your hands towards the upside while tilting the neck backward. Focus your attention on the Vishudhi chakra at the back of the neck.

Step 12: Come back to tadasana Asana: Here, you will be again in the initial position from which you have started. Surya Namaskar Yoga makes your body healthy by improving the functioning of entire organs.

Benefits of Surya Namaskar

You can see the amazing benefits of Surya Namaskar as following-

  • By doing Suryanamaskar on an empty stomach during sunrise, the body gets vitamins, which makes the body strong.

  • Suryanamaskar is a very good yoga for body shaping, under-the-wall massage, to help your joints.

  • By performing Surya Namaskar, the Pingala pulse gives energy to the body that makes you fresh.

  • By doing Surya Namaskar, the light of the eyes remains correct and the eyesight increases more.

  • Surya Namaskar reduces weight. And also improves the flexibility of your body.

  • Digestion, respiration, reproduction, keep the nerve balanced.

  • Your brain access the right amount of blood circulation.

  • Calms and relaxes the mind.

There are also many health benefits of doing yoga asana that you can get by joining a 200 hour yoga teacher training in Rishikesh, India.

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