Steps of Surya Namaskar

Steps of Surya Namaskar

Surya Namaskar, the one magical word which gives us inspiration, energy, strength, glory, health, comfort, part of prayer, exercise, and much more…

Lots of people on this earth are unaware of the core culture of India.

Some people even take wrong meaning & do this act wrongly or do another different exercise.

This has been existing since ancient time and will remain forever in the life of human being, the only things matter is that, what do you know about Steps of Surya Namaskar.

 

After reading this article you will come to know the below-mentioned points

a)    What is Surya Namaskar?

b)    When to do the Surya Namaskar?

c)    How to perform steps of Surya Namaskar

d)    Benefits

e)    12 Surya Mantra

 

What is Surya Namaskar?

Surya Namaskar is a way to salute the Sun in a step-by-step method, which is 12 in numbers similarly Sun has also 12 Names.

In yoga, Surya Namaskar is one type of exercise called Asanas

 

12 Yoga Asanas / Steps of Surya Namaskar

1.   Pranamasana

2.   Hastauttanasana

3.   Hasta Padasana

4.   Ashwa Sanchalanasana

5.   Dandasana

6.   Ashtanga Namaskara

7.   Bhujangasana

8.   Parvatasana

9.   Ashwa Sanchalanasana

10. Hasta Padasana

11. Hastauttanasana

12. .Tadasana

 

When to do the Surya Namaskar?

This is the set of 12 postures. Ideally, it should be done at the time of Sunrise with facing the rising sun.

These 12 steps (poses) are called Surya Namaskar or Sun Salutations or yoga workouts.

Best Time: Morning, with an empty stomach

 

 

What are the 12 Steps of Suryanamaskar?

 

1. Pranam Asana / Yoga Asana (Prayer pose)

Simply stand & keep both feet close to each other & balance the weight of the body equally on both feet. Take a deep breath gradually, while inhaling lift the arm, join the palm of both hands,s and hold it near to your chest, just like a Namaste or Prayer position.

Chant 1st Sun Mantra: “Om Mitraye Namah”

 

2. Hasta Uttanasana (Raised arm ose)

Here in this step, you shall have to stretch the entire body in a simple movement. The first start with lifting the arms upside, then bend somewhat and push the pelvis to forward direction for getting proper stretching, do try to reach it up to the feet fingers. Now stretch your back as well as spine, keep your both biceps close to your ears, that will stretch your entire body.

Chant 2nd Sun Mantra: “Om Ravaye Namah”

 

3. Padahastasana (Standing forward bend)

Exhale, bend forward slowly, then touch the floor by hands palms beside the feet, ensure your spine will remain straight (Beginners may find some difficulty, but regular practice will soon give you perfection in this stretch).

Chant 3rd Sun Mantra: “Om Suryaye Namah”

 

4. Ashwa Sanchalanasana (Equestrian pose)

Push the right leg back as much you can do and touch your right knee to the floor. Here Balance bodyweight equally & raise your head to look up. keep now left leg in the same earlier position.

Chant 4th Sun Mantra: “Om Bhanave Namah”

 

5. Dandasana (Stick pose)

Take a breath and let bring your right leg back, next to your left leg.  hold now your body in a one-row position i.e. parallel to the floor just like one straight line, Pay attention to your shoulders, elbow, and wrists, they must be maintained perpendicular to the floor.

Chant 5th Sun Mantra: “Om Khagaye Namah”

 

6. Ashtanga Namaskar Asana (Eight limbed salutation)

In the sixth pose, let all your eight body parts should touch the ground.

Breath out gradually and then bring your knees together to the ground, put your chest as well as chin faced downside, then bring your hips backward and make body slide in front side.

Chant 6th Sun Mantra: “Om Pushney Namah”

 

7. Bhujangasana (Cobra pose)

Slowly slide forward to give rest to legs as well as abdomen and flat it on the ground, i.e. to make the cobra pose. Put both hands close to your body and then touch the ground with your palms, stretch the legs while looking forward.

Chant 7th Sun Mantra: “Om Hiranya Garbhaye Namah”

 

8.  Adho Mukha Svanasana / Mountain Pose (Parvatasana)

Bring your head downside toward the ground & Lift the hips upside, give stretch as much you can. Touch both hand and heel palms to the ground, in short, body shape will be a reverse ‘V’ (/\).

Chant 8th Sun Mantra: “Om Marichaye Namah”

 

9. Ashwa Sanchalanasana (Equestrian pose)

Hand Palms will be on the ground then take your right foot forward in between your both hands & bring the left knee downside to the earth surface. Press your hips down and then lift your head up with giving stretch.

Chant 9th Sun Mantra: “Om Adityaye Namah”

 

10. Hasta Padasana (Hand to foot pose)

Your both hand and feet palms should touch the ground in such a way, it will create one line or row, your feet will be in between both hands. Bend and bring your head downside, lift the heap up, legs should be straight but if you are doing this first time then probably your knee will bend and gradually by practicing some days, correctness will come.

Chant 10th Sun Mantra: “Om Savitre Namah”

 

11. Hastauttanasana (Raised arms pose)

Raise both hands up close to your head. Ensure biceps will be beside to your ears and then bend backward, Give attention to stretching upside more rather than stretching backward.

Chant 11th Sun Mantra: “Om Arkaye Namah”

12. Tadasana (Mountain Pose) / Pranam Asana

Relax the entire body & bring your hand down in the salute or namaskar position.

Chant 12th Sun Mantra: “Om Bhaskaraye Namah”. These are 12 steps of Surya Namaskar.

 

What are the Benefits of Surya Namaskar?

 

1.  Strengthens your entire body muscles.
   
   

2.  Helps to bring down the levels of our body’s blood sugar.
   
   

3.  Improvement in metabolism as well as blood circulation.
   
   

4.  Glowing skin by boosting blood circulation.
   
   

5.  Delay the aging process of your face and gives you wrinkle-free skin for a long time.
   
   

6.  Ensures regular menstrual cycle for women.
   
   

7.  Revitalize your body and gives you a refreshing mind.
   
   

8.  Good for Tones of muscles and improves flexibility of the body.
   
   

9.  Useful for weight loss.
   
   

10.  Strengthens the Heart.
    
    

11.  It is beneficial for stimulating back and leg muscles, Spine muscles as well as abdominal muscles, lymphatic system, respiratory system, and all other internal organs.
    
    

12.  This increases & smoothens the circulation levels of blood & even to our scalp. It results in nourishing the head and boosts healthy/natural hair growth.
    
    

13.  Regular practicing of Surya Namaskar would be helpful to increase the size of our solar plexus, which in turn promotes our creativity, decision-making power, confidence, leadership skills & intuitive abilities.
    
    

14.  This exercise gives stretch to your abdominal muscles & make it strong, also maintain your metabolism healthy.
    
    

15.  Good Medium to burn the calories along with many other benefits.