Yoga & Respiratory System

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Surya Namaskaar

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Surya Namaskar

What is Surya Namaskar

  • Surya Namaskar is a wonderful and effective practice to massage all the joints, muscles and internal organs of the entire body.
  • Surya Namaskar is a group of twelve ascendants, to take full advantage of this practice should use the Breath, Chakra, Meditation and Mantra simultaneously.
  • Surya Namaskar is flexible form of exercise. It is a continuous series of related yoga posture, some are done twice.
  • Surya Namaskar is also known in English as Sun Salutation (Salute to the Sun). 
  • Surya Namaskar is a common sequence of Hath Yoga and a mantra can be chanted with each exercise to get additional benefits.

What is benefits of Surya Namaskar

  • Surya Namaskar improve the breathing capacity and fills one with the feeling of encourage and exhilaration. 
  • The to and fro movements of Surya Namaskar renders flexibility to the spine and large muscle group of the body.
  • It is said that twenty-four SuryaNamaskar, if done properly, are equal to five hundred sit-ups / pull-ups. 
  • It reduce the abdominal fat and improve sex life.
  • It helps all the body system such as
    • Heart
    • Lungs
    • Nervous System
    • Digestive System
    • Endocrine Organs
  • It may be a statement of exaggeration, but it is worth to experience the physical fitness that you attain after you start practicing the Surya Namaskar. 
  • At the beginning of the practice, one Surya Namaskar consumes 02.30 KCL. This exercise burns out a lot of calories and reduces body mass and body weight.
  • Only 35 to 40% of your muscles are used in daily activities. The rest of the muscles remain inactive. 
  • Surya Namaskar is a physical exercise where almost 95% to 97% of your muscles are switched on to active mode. They remain active till you recharge them the next morning.
  • While performing Surya Namaskar the breathing exercise (Pranayam) gives more oxygen to your lungs. 
  • The rhythm of breathing becomes heavy with vitality. Each breath becomes deep and clear. 
  • It carries more oxygen to the different parts of your body. Overall heath and strength is restored through Surya Namaskar.
  • Effective use of Surya Namaskar is experienced on three levels: body, mind and intellect. 
  • The practice of SuryaNamaskar is a sort of training to your body mind and soul. 
  • It works with equal force on these three aspects. It gives us physical and mental health with sharp intellect.
  • The vital points (The Chakras) in the body also get charged. 
  • The Surya-Tej in these Chakras gets enlightened with the thought and sight of the Sun God.

Things to remember before performing Surya Namaskar

  • Early morning is the best time for SuryaNamaskar. 
  • It is preferable not to eat any thing at least five hours prior to SuryaNamaskar.
  • Follow the body postures in each step very scrupulously. 
  • If it is not possible for you at the beginning, you are free to make some minor changes here and there for the time being.  But your final aim is to attain the perfect position. 
  • Each movement of the Asana should be divided into parts and performed gracefully.
  • While performing the Asanas keep your belly and hip part loose. 
  • Get the feel of the stretch and strain at the particular part of the body. 
  • The rest of the body should be free of muscle tension.
  • Go slow. Slow speed is for Sharir Shuddhi, for cleansing the body of all sorts of toxins, fats, unwanted secretions and for restoring health. Each movement of the Asana should be graceful. 
  • Use all your physical ability to experience the stretch and strain on your body while performing the Asana.
  • There are twelve steps in Surya Namaskar. You can count five seconds for each step. It means that one Surya Namaskar goes for one minute (and a bit more). 
  • This is the normal speed to perform the twelve Asanas, which equals one SuryaNamaskar. This speed ensures Sharir Vrudhi steady progress in overall health and happiness. At the beginning, of course, you have to go very slow. 
  • The body posture is important. If you have any problem at any step, revise all the given information about the particular step in the light of your problem. 
  • You can gain perfection in the Surya Namaskar after a long and steady practice. 
  • Be patient. Maintain slow and steady progress everyday to reach to the right posture of the Asana. 
  • If your physical capacity is to perform twelve SuryaNamaskar at a time, perform only five. 
  • Give importance to use all the physical abilities to perform each and every Asana of the SuryaNamaskar.
  • The seven chakras (the vital points) in your body govern each of your activities. They motivate you to act, give ability to perform the act, and get the action done. Doctors also give prime importance, directly or indirectly, to these vital points while treating a patient. 

How to do Surya Namaskar

STEP-1

Aasan Name - Praarthanaasan
Mantra Name - Aum Mitraay Namah
Mantra to Chant - 
Chakra to Focus - Anaahat Chakra
Position -

STEP-2

Aasan Name - Hastotanasan
Mantra Name - Aum Ravaye Namah
Mantra to Chant -
Chakra to Focus - Vishuddhi Chakra
Position - 

STEP-3

Aasan Name - Paadahastaasan
Mantra Name - Aum Sooryaay Namah
Mantra to Chant -
Chakra to Focus - Svaadhishthaan Chakra
Position -

STEP-4

Aasan Name - Ashvsanchaalan
Mantra Name - Aum Bhaanave Namah
Mantra to Chant -
Chakra to Focus - Aagya Chakra
Position -

STEP-5

Aasan Name - Parvataasan
Mantra Name - Aum Khagaay Namah
Mantra to Chant -
Chakra to Focus - Vishuddhi Chakra
Position -

STEP-6

Aasan Name - Ashtaang Aasan
Mantra Name - Aum Pooshne Namah
Mantra to Chant -
Chakra to Focus - Manipur Chakra
Position -

STEP-7

Aasan Name - Bhujangaasan
Mantra Name - Aum Hiranyagarbhaay Namah
Mantra to Chant -
Chakra to Focus - Svaadhishthaan Chakra
Position -

STEP-8

Aasan Name - Parvataasan
Mantra Name - Aum Mareechaye Namah
Mantra to Chant -
Chakra to Focus - Svaadhishthaan Chakra
Position -

STEP-9

Aasan Name - Ashvsanchaalan
Mantra Name - Aum Aadityaay Namah
Mantra to Chant -
Chakra to Focus - Aagya Chakra
Position -

STEP-10

Aasan Name - Paadahastaasan
Mantra Name - Aum Savitre Namah
Mantra to Chant -
Chakra to Focus - Svaadhishthaan Chakra
Position -

STEP-11

Aasan Name - Hastotanasan
Mantra Name - Aum Arkaay Namah
Mantra to Chant -
Chakra to Focus - Vishuddhi Chakra
Position -

STEP-12

Aasan Name - Praarthanaasan
Mantra Name - Aum Bhaaskaraay Namah
Mantra to Chant -
Chakra to Focus - Anaahat Chakra
Position -