12 Simple steps To Perform Surya namaskar

Surya Namaskar is an ancient form of yoga. It is the art if soul vitalization. This form of yoga is a complete meditation technique in itself as it include Asanas, pranayam, mantaras and mudras.

Surya Namaskar has got three aspects forms, vital energy and rhythm. It is the easiest way for a person to get used to yoga. It should be done along chanting, mantras in every posture.

In simple words, Surya Namskar is a combination of twelve different postures. It reduces fat from almost all part of the body as it stretches each and every muscle and tones it.

Benefits of Surya Namskar

Surya namaskar provides all of the key health benefits. Benefits of Yoga in a very sufficient package. The advantage of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments, and skeletal system by improving posture, flexibility and balance.

Practicing Surya namaskar also benefits the endocrine system and enable the various endocrine glands to function properly.

Surya namaskar is an excellent alternative to caffeine and other stimulates. If you suffer from sleep disturbance, you will find practicing Surya Namaskar helping to rectify this problem.

Like most form of exercise Surya namaskar provide mental benefits. To regular practicing you will feel wonderful and performing the Sun sanitation.

With regular practice Surya namskar is a excellent way to manage stress and all depression. You will expend the tremendous amount of energy as you move through the two set of pose. Surya namaskar teach you to concentrate and learning to achieve the pose is incredibly gratifying.

How to Practice Surya Namskar

Keep a small carpet or a small piece of cloth to stand on it. But it should be clean and kept safely after the entire activity is over. Also there are twelve name of lord Sun which will be chanted during the entire exercise. Each round consist of twelve posture or position. there are twelve round in total.

Position 1:

Stand with feet together and palms folded in front of your chest, close your eyes properly and chanted the mantras "Om mitraya namaha". Then breath normally.

Health benefit:- promote balance, stimulates the respiratory system, exercise shoulder, back and neck muscles.

Position 2:

Raise your arms over your head and shoulder with palm touching each other and biceps touching your ears. Stretch your abdomen as much as possible and lean backward inhale and chant "Om Khagaya namaha".

Health benefit:- promote balance, exercise arms and shoulder muscle, tone the spine, promote flexibility on back and hips.

Position 3:

Bend forward and place your palms at the side of your feet. Touch your knee with forehead and inhale deeply while chanting "Om Suryay namah".

Health Benefit:- promote blood circulation, strengthen the heart, wrist and arm muscle, relieve neck and shoulder tension.

Position 4:

Take one leg back and place the other leg in front with palm from on the ground. Raise your head and inhale while chanting "Om Bhanuvae namah".

Health Benefit:- exercise spine, strengthen hand and wrist muscle.

Position 5:

Lie down in a pushup position and both hands supporting the body with proper balance. Inhale and chant "Om ravi namah".

Health Benefit:- stimulate blood circulation, strengthen the heart, strengthen the wrist and arm muscle. Release neck and shoulder tension.

Position 6:

lower your knees, chest and forehead with your palms firmly on the ground next to your chest and elbows bent upwards. hold your breath here and chant "om pashnas namaha"

Health benefit: strengthen leg and arm muscles, increase flexibility in neck and shoulder, stretches arms, shoulder neck and back muscles, exercise back muscles, release tension in neck and shoulder.

Position 7:

Lower your waist and raise your upper body, look upward and keep your arms straight. Then inhale at the slow pace and recite "Om hiranyagarbhaya namaha".

Health Benefit:- stimulate circulation to abdominal organ, tone digestive track, stretch upper and lower body, promote flexibility in the back, stimulate nervous in spine.

Position 8:

Raise your hip and bring your head to the floor with eyes on the navel and heel on the floor. This position will exactly look like an inverted "V", then as usually exhale and chant "Om marichige namaha.

Health Benefit:- stimulate blood circulation, strengthen the heart, strengthen the wrist and arms muscles, relieve neck and shoulder tension.

Position 9:

In this step posture is the same as the fourth step. Inhale and chant mantra "Om adityaya namaha.

Health Benefit:- exercise spine strength, hand and wrist muscles.

Position 10:

In this step the posture is the same as the third step. You need to inhale while chanting "Om savitre namaha".

Health Benefit:- promote blood circulation and tone abdominal track stretch leg and back muscles,, stimulate spinal nerves and lymphatic system.

Position 11:

The stage is same as the second stage. Inhale and chanting "Om arkaya namaha".

Health Benefit:- promote balance, promote digestion, exercise arms and shoulder muscles, tone the spine, promote flexibility in back and hips.

Position 12:

This stage marks the final stage of surya namaskar and it is similar to the first stage. You have to breath normally & deeply and chanting "Om bhaskaraya namaha".

Health Benefit:- Promote balance, stimulates the respiratory system, exercise shoulder and neck muscle.

Do regular surya namasakar in the morning you can feel extra energy in your body its give a positive energy and reduce your body fat and stress.