Step Wise Surya Namaskar Yoga With Mantra and Benefits
Posture : Surya namaskar or The Sun Salutation
Translation: In Sanskrit language the word "surya" means sun which give plants the food and animals the light and the vitamin D. "Namaskar" is the Hindi word for Namaste, from the root nam, to bow to respect the gifts which sun gives us. The word "namaskar" means salutation, salute, greeting or praise or showing gratitude.
Pronunciation : soor-yee-ah-nahma-skar
Difficulty : Level 3
Step Wise Instructions For Surya Namaskar:
STEP ONE : Stand while facing the direction of the sun with both feet touching each other. After that bring your hands together, palm to palm, at the heart.
STEP TWO : Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
STEP THREE : Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
STEP FOUR : Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
STEP FIVE : While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
STEP SIX : Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.
STEP SEVEN : Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).
STEP EIGHT : While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
STEP NINE : Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
STEP TEN : Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
STEP ELEVEN : Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
STEP TWELVE : Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.
Surya Namaskar Mantra With It's Meaning :
|Mantra For Step 1||Om Mitraaya Namaha|
|Meaning||The one who is friendly to all living beings|
|Mantra For Step 2||Om Ravaye Namaha|
|Meaning||The shining one, the one which is radiant whoes shine doesn't fade|
|Mantra For Step 3||Om Suryaya Namaha|
|Meaning||Who is the dispeller of darkness and responsible for bringing activity.|
|Mantra For Step 4||Om Bhaanave Namaha|
|Meaning||The one who illumines, the bright one which shines up the whole world.|
|Mantra For Step 5||Om Khagaya Namaha|
|Meaning||The one Who is all pervading, one who moves through the sky, who is present everywhere.|
|Mantra For Step 6||Om Pooshne Namaha|
|Meaning||He is the giver of nourishment and fulfillment to everyone.|
|Mantra For Step 7||Om Hiranyagarbhaaya Namaha|
|Meaning||The one Who has golden color brilliance.|
|Mantra For Step 8||Om Mareechaye Namaha|
|Meaning||The Lord of light with infinite number of rays which makes darkness disappear.|
|Mantra For Step 9||Om Aadityaaya Namaha|
|Meaning||He is the son of Aditi who is the cosmic divine Mother.|
|Mantra For Step 10||Om Savitre Namaha|
|Meaning||The one who is responsible for life on this planet.|
|Mantra For Step 11||Om Aarkaaya Namaha|
|Meaning||He is worthy of praise and glory to every direction.|
|Mantra For Step 12||Om Bhaaskaraya Namaha|
|Meaning||The giver of wisdom and cosmic illumination.|
Benifits Of Surya Namaskar Yoga For Men and Women:
The Surya namaskar or sun salutation is a Yoga posture and the gesture of showing gratitude to the sun or surya dev in hindu mythology. It comprises of 12 sets of yoga asanas which brings together your breath, body and mind. When this excercise is performed in the morning, It re-energize and revitalises your body and makes your mind clam and refreshed, leaves you with the feeling of energetic throughts the entire day. The yoga postures helps you to unwind when performed in the evening.A well known yoga expert Sunaina Rekhi says, 'the cyclic movements of surya namaskar or sun salutation with its controlled breathing, back bends, forward bends, invigorating and calming postures all together, offers many health benefits.
1. It helps to lose weight
Sunaina Rekhi says, 'when done at a fast pace, Surya Namaskar or sun salutation can give you an excellent cardiovascular workout helping you to lose weight really very fast and in a natural way.' This yoga postures will helps you in stretching your abdominal muscles while helping you shed pounds around your belly and your whole body. These movements will surly help in improving your metabolism and metabolic activities.
2. It Helps in strengthening muscles and joints
Surya Namaskar or sun salutation offers you a good way to stretch out and strengthen your muscles, joints, ligament, as well as the skeletal system to make them more flexible and strong. These movements can also helps you to improve the flexibility of your spine which reduces the spinal problem due to increasing age. When you are going to perform the postures, your limbs become symmetrical while helping your internal vital organs to function properly and in a better way.
3. It gives a glowing and a healthy skin
Surya namaskar helps to improves your blood circulation that further hepls0in bringing back the glow on your face that you called the redness; it also prevents the onset of wrinkles and other signs of aging, making your skin look ageless and radiant.
4. It ensures a better functioning to digestive system
The sun salutation will help in running of your digestive system smoothly. These yoga poses will help to increase the blood flow to your digestive tracks resulting in better functioning of the intestines and a better body fuctioning. The forward bend pose will help in increase your abdomen space which will help in releasing the trapped gases from your body system.
5. It helps to cope up with insomnia
You can alse improve your sleeping patterns by the regular practice of surya namaskar. The asanas will helps to calm your mind andbody, giving you a good night's sleep which is responsible for a good day. This excercise will also ensure that you do not resort to drugs to give you a restful sleep which is an harmful practice.
6. It ensures a regular menstrual cycle
Women who are suffering from irregular menstrual cycles Surya Namaskar is also beneficial for those women and it also helps in regulating it. Regular practice of the movements and postures can also help in easy childbirth.
7. It brings down your blood sugar levels
According to our experts, the movements that are included in the Surya namaskar or the sun salutation also aid in bringing down your blood sugar levels and keeps it normal and also helps to keep heart diseases at distance.
8. It Keeps away anxiety
It helps in improving your memory and nervous systems and also helps to make you calm down and get rid of anxiety. It also normalizes the activity of the endocrine glands, especially the thyroid gland which is responsible for anxiety.
9. It helps in detoxication
As it includes an active inhalation and exhalation processes, the lungs are therefore thoroughly ventilated and the blood remains oxygenated and hence no toxic element present inside your blood. This yoga practice also helps in detoxifying one's body by getting rid of carbon dioxide and other toxic gases and helps in staying healthy.