surya namaskar : How to do Surya Namaskar, Benefits - Yogagyan

Surya Namaskar : How to do Surya Namaskar, Benefits – Yogagyan

The name Surya Namaskar is from the Sanskrit word सूर्य, Surya means “Sun” and नमस्कार means “Greeting” or “Salute”. Surya (sun) is the god of Hindus.

surya namaskar

Surya Namaskar is referred to as Sun Salutation in English, are traditionally performed in the morning to greet the new day.

It is the set of 12 yoga poses. which can be performed while chanting 12 different mantras.

The practice of Surya Namaskar awakens the body intelligence to create energy directly from the sun. Surya Namaskar is a combination of diversified benefits in one package.

How to Do Surya Namaskar :

Pose 1– Pranamasana (Prayer Pose)surya namaskar pose 1 Pranamasana or prayer pose

How to Do – keep your feet together and fold your hand.

Mantra  – ॐ मित्राय नमः

Advantage – Boosts Concentration and Prepares you for the subsequent poses.





Pose 2 – Hastauttanasana (Raised arms pose)surya namskar pose 2 Hastauttanasana or Raised arms pose

How to do – Taking your arms upwards and backwards, stretch your body maximum.

Mantra – ॐ रवये नमः

Advantage – Relaxes your spine and boosts flexibility.





Pose 3 – Hasta Padasana (Hand to food pose)surya namaskar pose 3 Hasta Padasana (Hand to foot pose)

How to do – Bring your arms forward, Bending down, try to touch your feet.

Mantra – ॐ सूर्याय नमः

Advantage – Promotes blood circulation, tones abdominal muscles.





surya namaskar pose 4 Ashwa Sanchalanasana (Equestrian pose)Pose 4 –  Ashwa Sanchalanasana (Equestrian pose)

How to Do – Bend your right leg at the knee & lean forward, pushing your torso back with your hands.

Mantra – ॐ भानवे नमः

Advantage – Helps stretch hamstring muscles and exercises spine.


surya namaskar pose 5 Dandasana (Stick pose)Pose 5 – Dandasana (Stick pose)

How to Do – Bing your left leg behind to join your right leg, with your hands straight.

Mantra – ॐ खगाय नमः

Advantage – Tones back and hips, stimulates blood circulation.


surya namaskar pose 6 Ashtanga Namaskara (Salute with eight parts or points)Pose 6 – Ashtanga Namaskara (Salute with eight parts or points)

How to Do – Bend your elbows & lower your body to the ground.

Mantra – ॐ पूष्णे नमः

Advantage – Strengthens leg and arm muscles.



surya namaskar pose 7 Bhujangasana (Cobra pose)Pose 7 – Bhujangasana (Cobra pose)

How to Do – Straighten your hands, pushing your torso backwards.

Mantra – ॐ हिरण्यगर्भाय नमः

Advantage – Increases flexibility in neck and shoulders.



surya namaskar pose 8 Parvatasana (Mountain pose)Pose 8 – Parvatasana (Mountain pose)

How to Do – Raise your butt upwards, now your body forms an inverted “V”.

Mantra – ॐ मरीचये नमः

Advantage – Stimulates lymphatic system and spiral nerves.


surya namaskar pose 9 Ashwa Sanchalanasana (Equestrian pose)Pose 9 – Ashwa Sanchalanasana (Equestrian pose)

How to Do – Repeat step 4, now forward your righ leg.

Mantra – ॐ आदित्याय नमः

Advantage – Strengthens hand and wrist muscles.



surya namaskar pose 10 Hasta Padasana (Hand to foot pose)Pose 10 – Hasta Padasana (Hand to foot pose)

How to Do – Repeat step 5.

Mantra – ॐ सवित्रे नमः

Advantage – Promotes balance, stretches legs and back muscles.




surya namaskar pose 11 Hastauttanasana (Raised anms pose)Pose 11 – Hastauttanasana (Raised arms pose)

How to Do – Repeat step 2.

Mantra – ॐ अर्काय नमः

Advantage – Promotes digestion, increases spine flexibility.





surya namaskar pose 12 Tadasana (Salutation pose)Pose 12 – Tadasana (Salutation pose)

How to Do – Come back to step 1, with folded hands. This is one full Suryanamaskar.

Mantra – ॐ भास्कराय नमः

Advantage – Helps to improve concentration and breathing.





Benefits of Surya Namskar :

Performing the Sun Salutation provides many health benefits. It reduces the tension from your body and mind, improves circulation, regulates your breathing, and stimulates your central nervous system.

The practice of Surya Namaskar early in the morning, amidst the fresh morning breeze, helps you to relax your mind and make it fresh.

The freshness of the mind ensures that you energize each and every part of your body and carry out an active day.

Surya Namaskar gives you more flexibility and improves your body posture. It gives your body a quick and nice workout.

To lose weight surya Namaskar is beneficial too. If done in a fast manner, it acts as a cardio workout for your abs, thighs, and butt.

Improved blood circulation results in low cholesterol levels and improved heart health.

A nice-glowing skin is a result of good blood circulation, good digestion, relaxation and good sleep. You get all of this with sun salutations.

The asanas require you to carry out long and deep inhalation and exhalation process. This results in proper ventilation of your lungs where sufficient amounts of oxygen reach your body. This helps to detoxifying the body.

A regular practice of Surya Namaskar will help in suppressing the irregularities in your menstrual cycle and will ensure a proper cycle by keeping a check on the hormonal balance.

The practice of this Surya namaskar requires you to stretch your body multiple times.

You make sure that your spine is straight. This in turn helps you maintain a comfortable and straight posture.

The practicing of Surya Namaskar involve forward bending helps in creating abdominal space to release accumulated gas.

The asanas  regulate blood circulation which ensures a faster and better breaking up of food.

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Surya Namaskar can totally change your life when done in the right way and at the right time

It may take a little extra time to show results.

Regularly practicing Surya Namaskar enhances the size of your solar plexus, thereby increasing your creativity, intuitive abilities, decision-making, leadership skills and confidence.



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