SURYA NAMSKARA/SUN SALUTATION

 

SURYA NAMSKARA/SUN SALUTATION

Surya namaskar has known variously as prostration to sun or sun salutation. Surya namaskar is one of the best exercises that people can perform. The benefit accruing from this exercise are unique and excellent. This yoga based exercise and it is customary to perform Surya namaskar after performing loosening yoga exercise.

Surya namaskar is an ancient form of yoga. It is the art of solar vitalization. This form of yoga is a complete meditative technique in itself as it is including asanas, pranayama, namaskar has mantras, and namaskar has three aspects: FORM, VITAL ENERGY, AND RHYTHM.it should be done along chanting mantras in every posture. In simple words, Surya namaskar is a combination of 12 different postures, followed in a particular sequence with a specific breathing pattern. It helps an individual to vitalize and unblock the whole system.

Properly performed Surya namaskar impacts and influences all five sheaths- the body, the breath, the mind, the intellect and the bliss. Surya namaskar provides benefits of a holistic nature by working on the physical body, mind, intellect and the bliss component of the entire human personality. In that sense, Surya namaskar can be considered to be a personality development tool and must be included as part of one’s wellness program.

THE SURYA NAMASKARA IS PERFORMED USUALLY IN THE  MORNING FACING THE RISING SUN. THE  SURYA NAMASKARA  IS PERFORMED  IN 12 POSTURE WITH ITS OWN BREATHING PATTERN AND ITS OWN MANTRA.

POSTURE -1

Stand facing the sun with your feet together and palms folded and both thumbs.

touching the chest.

Breathing- inhale while raising the hands and exhale as hands are brought down to chest level.

Mantra- Om Mitraya Namaha. Then breath normally

POSTURE- 2

Raise hands upwards, with feet firmly on the ground, bend backward, stretch arms fully.

Breathing- inhale

Mantra- Om Khagaya Namaha.

POSTURE-3

Slowly bend forward, hands touching the earth with respect, head touching the knees.

Breathing-exhale

Mantra- Om Surya Namaha

POSTURE- 4

Set both hands with the palms down firmly on the ground, pull the left leg backward, raise the head looking at the sun, full weight resting on the two palm and ten fingers.

Breathing-inhale

Mantra-Om Bhanuvae Namaha

POSTURE-5

Bring right leg back close to the left leg, keeping hands and legs straight, bend the body at the hip forming an arch, just like a mountain, known as “parvathasan or mountain pose.”

Breathing- exhale

Mantra-Om Ravi Namaha

POSTURE-6

Stretch yourself fully on the ground in the saashtanga namaskar pose(all eight “anga” or part of the body on the ground head, thigh, eyes, mind, word, feet, hands, and ears. In reality feet, knees, thigh, chest, forehead touch the ground with the hands stretched out and in folded position, with your mind and thoughts on the full namaskar, then slowly turn the head to the sides first to left and then right so that each ear touches the ground.

Breathing- inhale first and then exhale fully.

Mantra-Om Pushnae Namaha

POSTURE-7

Slowly raise the head, bend backward as much as possible, hands straight, in the cobra pose.

Breathing-inhale

Mantra-Om Hiranya-Garbhaya Namaha

POSTURE-8

Parvathasan- Bring right leg back close to the left leg, keeping hands and legs straight, bend the body at the hip forming an arch, just like a mountain, known as “parvathasan or mountain pose.”

Breathing-exhale

Mantra-Om Marichiye Namaha

POSTURE-9

 

Set both hands with the palms down firmly on the ground, pull the right leg forwards, raise the head looking at the sun, full weight resting on the two palm and ten fingers.

Breathing- inhale

Mantra-Om Adityaya Namaha

POSTURE-10

Slowly pull left to forwards and bend forward, hands touching the earth with respect, head touching the knees.

Breathing-exhale

Mantra-Om Savitre Namaha

POSTURE-11

Raise hands upwards, with feet firmly on the ground, bend backward, stretch arms fully.

Breathing-inhale

Mantra-Om Arkaya Namaha

 

POSTURE-12

Stand facing the sun with your feet together and palms folded and both thumbs.

touching the chest.

Breathing- inhale, exhale, and inhale, exhale

Mantra-Om Bhaskaraya Namaha

Health Benefits of Surya Namaskar

  1. Surya Namaskar provides all of the key health benefits of yoga in a very succinct package. It is a holistic exercise that provides physical health benefits, but also mental or emotional as well as spiritual benefits. The obvious advantage of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments and the skeletal system by improving posture, flexibility, and balance.
  2. In addition to these physical benefits, Surya Namaskar practice stimulates and conditions virtually every system in the body. It is good for the heart and stimulates the cardiovascular system. It oxygenates the blood and helps strengthen the heart. Surya Namaskar is good for the digestive system and the nervous system. It stimulates the lymphatic system and supports respiratory system health, as well.
  3. Practicing Surya Namaskar also benefits the Endocrine system and enables the various endocrinal glands to function properly. These include the thyroid, parathyroid, and pituitary glands as well as the adrenal gland, testes, and ovaries.
  4. Like most forms of exercise, Surya Namaskar provides mental benefits to regular practitioners. You will feel wonderful after performing the Sun Salutation. It is relaxing and rejuvenating, and tension, stress, and anxiety melt away as you perform Surya Namaskar.
  5. Surya Namaskar is an excellent alternative to caffeine and other stimulants. If you suffer from insomnia or sleep disturbances, you will find practicing Surya Namaskar aids in helping you fall asleep without the need for depressants.
  6. With regular practice, Surya Namaskar is an excellent way to manage stress and alleviate depression. You will expend a tremendous amount of energy as you move through the two sets of poses. Surya Namaskar teaches you to concentrate, and learning to achieve the poses is incredibly gratifying.

 

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