Surya Namaskar benefits |A sun salutation

Health consciousness has increasing day by day in all generations. People are searching for full body workout and surya namaskara is one of the best exercise.

Surya namaskara is a complete pack of asanas which works out the whole physical body from head to toes. Once you start doing this Surya Namaskar poses you will only feel the freshness and flexibility.

This Sun salutation can be done any time but at the right time and the right way will totally change our life. Always fruitful results will take time. regular practice of Sun salutation will result to increase in intuitive ability, creativity, confidence level, and decision-making capacity.

In this blog we will see complete information about Surya namaskar poses, Surya namaskar for beginners, Steps to Surya Namaskar, Surya namaskar with mantra, Surya namaskar asana names, Surya namaskar yoga benefits, Surya namaskar how to do.

Let us see the benefits for Surya namaskar now only so that

The inspiration at the beginning!

Surya Namaskar benefits

In a total 1440 minutes of a day can’t we spare 10 minutes for ourselves. let us see the benefits of Surya namaskar.

1. Surya Namaskar for weight loss.

This is a complete body work out. You can feel each and every part the body is involving the exercise. the belly feels more stress so the fat-burning will be more and will lose weight.

The metabolism rate will improve so complete food will burn into energy.

The asanas will result to the toning of arms. the abs and chest will be fit and shaped.

Stretching gives flexibility to our spine. Strengthen the entire skeletal system including ligaments.

2. Regulates the Menstrual cycle.

Surya namaskar benefits for ladies are more at the time of periods. It regulates the menstrual cycle. The females who are facing irregular periods and painful periods should practice Surya namaskar yoga consistently.

By performing Surya namaskar aasana regularly will reduce the period pain as well as at the time of childbirth pain.

3. Blood pressure, sugar level and heart disease.

The regular practice of this sun salutation will control the blood pressure, sugar level, and heart disease.

By the asanas, the complete body will activate so blood will be circulating uniformly throughout the physical system. as a result, a heart attack will reduce along with eyes, kidney, nerve systems stay active.

4. Glowing skin and hair strength.

It will boost the blood circulation so the skin and face will get radiant glow and shine.

It also prevents wrinkles and ageing factors. and makes you always charming with energy.

5. Anxiety and Mood swings

Sun salutation with proper breathing will be more effective and in turn, positively impact on nerve system as well to brain. it will balances the left and right brain. which enhances the emotional stability and mental capabilities.

It will improve the activity of the endocrine system. Specially thyroid glands. that decreases the anxiety and swing the mood towards positive.

Read more about trataka meditation method, Yoga nidra technique

History of Surya namaskar yogasana

As we know the yoga is the biggest tribute to the world by Bharat/India. and the Surya namaskar yoga too. there is no exact time or person about the discovery of this exercise.

In Ramayana Lord Hanuman while returning from all his Gurukula education from Lord Suryanarayan. he did this special namaskar to Surya so the name familiar as Surya namaskar.

There are no exact rules, how to do yoga for Surya Namaskar. by generations and centuries, Surya namaskar postures got modified.

Krishnamacharya ‘The father of modern yoga’ written a book called ‘Vyayama Dipika’ in 1896 where he describes the exercise techniques of modern and old wrestlers that is ‘Danda'(nowadays we can see like push-ups).

He had described different types of Danda called as Vinyasa. which are closely to modern days surya namaskar types. asanas like Padahastasana, Bhujangasana, Tadasana. Chaduranga dandasana etc.

Krishnamacharya‘s students BKS Iyengar (who started Iyengar Yoga) and K Pattabhi Jois (who started modern-day Ashtanga Vinyasa Yoga) both learnt Surya Namaskar steps and includes the Vinyasa (variations) in there yoga style.

Surya namaskar step by step

Practising Surya namaskar is simple. So many yoga scholars have their individual method of Surya namaskar posture. The famous one is 12 poses of Surya namaskar.

12 poses of Surya namaskar

Before starting Surya namaskar make sure the following things

• For better results practice at the time of sunrise or sunset.
• Avoid after meals
• Better do on plain floor with a yoga mat
• Wear a stretchable dress because for some postures we cannot stretch properly.

1. Pranamasana

It is a first posture of Surya namaskar

• Stand on the yoga mat
• Keep your both feet closure
• Do namaskar or salutation position with palms.
• Try to make the namaskar parallel to the floor.

2. Hasta Utthanasana

• Do this process with inhaling
• Keep on the prayer pose rise the hands
• Bring biceps near to ears.
• There should not be a gap between the palms
• complete body should feel stretching from palm to feet

3. Padahastasana

• Exhale during this Asana
• First widen both the hands and palms facing front.
• By seeing the palm slowly bend forward through the waist.
• Try to touch the floor by keeping in mind without bending the knees
• Try to keep the spine straight.

4. Ekpada Prasaranasana

• Breathing in while doing this pose.
• First, keep your both palms beside your both feet
• Now bring back one leg backside start with left leg.
• Make sure front leg(right leg) is exactly between your both palms.
• Push your body forward so that more stretch and look up without disturbing the posture.

5. Chaturanga Dandasana

• Exhale during this posture.
• Straighten first the back leg (left leg).
• Now bring back front leg (right leg) and join with the other leg by breathing in.
• Bring the whole body straight.
• Keep your arms perpendicular to the floor.

6. Ashtanga Namaskara.

Ashta means eight, a total of eight parts of the body will be on the floor. those are two hands, two feet, two knees, chest and chin.

• Exhale during this posture.
• Bring down your knees to the floor first.
• Keep the hips up
• Now touch your chin and chest on the floor.

7. Urdhwa mukha shwanasana

Here Urdhwa Mukha means upper faced and Shwana meaning dog this posture will be like upper faced dog pose.

• Breath in while doing this posture.
• Slightly slide forward.
• Bring up the front side of the body with the help of palms and see the top.
• Try to keep your hands straight.
• Push forward so that the navel is between the hands
• Keep in mind the head should not sit on shoulders.
• Complete body should feel stretching especially near the stomach.

8. Adho mukha shwanasana.

Here Shwana means dog and Adho Mukha means downside face.

• Exhale during this pose.
• Keep your both legs and palms as it is.
• Bring-up hips gently
• The body should be in inverted ‘V’ shape.
• Legs and hands should be straight.
• See towards the navel.
• Try to keep feet on the floor completely.

9. Ekpada Prasaranasana

• Do this process as like 4^th step
• With inhaling, bring the leg (left leg) forward which we moved back before.
• Make sure front leg (right leg) is exactly between your both palms.

10. Padahastasana.

• Breath out and Bring the right leg forward and join with the other leg
• Follow the 3^rd step.

11. Hasta Utthanasana

With inhaling lift the body and do follow the 2^nd step.

12. Pranamasana

This is the last step

With exhaling do pranam and ready to next round of sun salutation poses.

Surya namaskar mantra

The sun salutation with mantra is more effective, there are total of 13 Surya namaskar mantra.

For each mantra one round of surya namaskar we need to do, 13 mantra means 13 round of surya namaskar

numbers	mantra for Surya namaskar in Sanskrit	Surya namaskar mantra in English	Mantra meaning
01	ॐ मित्राय नमः	Om Mitraya Namaha	Prostration to him Who is affectionate to all
02	ॐ रवये नमः	Om Ravaye Namaha	Prostration to him Who is the cause for change
03	ॐ सूर्याय नमः	Om Suryaya Namaha	Prostration to him Who induces activity
04	ॐ भानवे नमः	Om Bhanave Namaha	Prostration to him Who diffuses light
05	ॐ खगाय नमः	Om Khagaya Namaha	Prostration to him Who moves in the sky
06	ॐ पूष्णे नमः	Om Pushne Namaha	Prostration to him Who nourishes all
07	ॐ हिरण्यगर्भाय नमः	Om Hiranyagarbhaya Namaha	Prostration to him Who contains everything
08	ॐ मरीचये नमः	Om Mareechaye Namaha	Prostration to him Who possesses rays
09	ॐ आदित्याय नमः	Om Adityaya Namaha	Prostration to him Who is God of gods
10	ॐ सवित्रे नमः	Om Savitre Namaha	Prostration to him Who produces everything
11	ॐ अर्काय नमः	Om Arkaya Namaha	Prostration to him Who is fit to be worshiped
12	ॐ भास्कराय नमः	Om Bhaskaraya Namaha	Prostration to him Who is the cause of shine
13	ॐ श्री सवित्र सूर्य नारायणाय नम:	Om Shree Savitra Surya Narayanaya Namaha	Final mantra

Surya namaskar in group

We can do Surya namaskar individual and it is a good one, but if we do in the group, the chanting of mantras will create positive energy surrounding us and have more Surya namaskar benefits.

While doing in group every one should stand with some proper distance so that every one can do easily.

Here the problem is counting. One should chant the mantra and remaining people will follow him

Then start counting numbers so that everyone can follow the same instruction.

Counts (1 to 12) will be in English or Sanskrit or any our regional languages.

Before starting sun salutation directly we can start with mantra as follows

Dhyeya Sada Savitru Mandala Madhyavarti –

Narayana Sarsijasana Sanni Vishtha |

Keyoorvan Makar Kundalavan Kiriti –

Haari Hiranmaya Vapur Druta Shankha Chakrah ||

Meaning of the shloka – Always worship the almighty Sun (Our Energy Source) sitting at the centre of the galaxy, and on a lotus, wearing Keyoor(Armlet), Makarkundal (Copicorn ornaments) Crown, holding Conch (Large spiral shell or shankha) and Chakra (weapon) and having a glittering golden body.

And at the end of all the Surya namaskar we can chant this mantra.

Adityasy Namaskaaran, Ye Kurvanti Dine Dine

Ayu Pragna Balam Viryam, Tejas Teshan Chajayate ||

Meaning – Those ones who regularly perform Surya namaskar they will attain a healthy long life. They will become strong, knowledgeable and have the courage to fight with valour. They possess brightened personality.

Surya Namaskar Contraindication

This sun salutation has many benefits then also for some people cannot do this they should avoid.

• Severe back problem or injured back
• Pregnant woman
• High blood pressure
• Arthritis
• wrist injured
• Hernia
• Slipped disc etc

Surya namaskar in hindi

surya namaskar by baba ramdev and surya namaskar advantages

Surya namaskar english