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.  

Simple Yoga For Weight Lose - Top 5 Asana

How to lose weight? This is a common problem for every overweight man or woman. Overweight can cause several health problems like obesity, high cholesterol, high blood pressure, arthritis etc. Fast food or junk food and bad diet plan are the common reason behind overweight. 

Working men and women find it difficult to go gym for an hour daily. But you can do some simple yoga at home for weight lose. Yoga or asana is the ancient art of exercise originated in India. 

Yoga includes unique body movements, postures and breathing techniques. Regular practicing yoga makes you feel energetic and makes your body posture straight.

Here are 5 best yogas or asanas which you can do at home.

1- Chakki chalan (grinding pose)

This is a very effective exercise and asana for reducing belly fat.

• First sit in comfortable position take a deep breath.  
• Spread your legs straight in front of you. 
• Both of your leg should touch each other but do not bend your knees. 
• After that join your hand and move it in a circular motion over your legs. 
• Do this asana 10 times in clock wise position and 10 times in anti clockwise position. 
• At last take a deep breath and release slowly. Take 1 minute rest between every asana.

2. Nauka chalan (boat pose)

• First you have to sit down in a straight yet comfortable position. 
• Take a deep breath and spread your legs straight in front of you. 
• Your legs need to be joined to each other, do not bend your knees. 
• Place your hand beside your body. 
• Now try to move your hand forward and backward also move your body in same manner as you move your hands. 
• You should move like that you are riding a boat. 
• Do it 10 times in clockwise position and 10 times in anti clockwise position. 
• Take a deep breath and release slowly.

3. Ardha Matsyendrasana

                                      

• First you have to sit in the floor with your legs straight out in front of you then bend your knees. 
• Put your feet on the floor and slide your left foot under your right leg. 
• Lay down outside of the left leg on the floor. 
• Step the right foot over the left leg and stand it on the floor out side of your left hip. 
• Pressing right hand against the floor just behind your right buttock and set your left upper arm on the outside of your right thigh near the knee. 
• The right knee will point directly up at the ceiling. Here you have exhale and turn toward the inner side of your right thigh. 
• Remain in this position for about 30 second then release.

4. Vakarasan

• For this first you sit in comfortably cross legged position now keep your right hand on your left knee.
• Try to twist your body in the left direction. 
• Do not forget to keep your posture straight. 
• Try doing this in the right direction too. 
• At last take a deep breath and release slowly.

5. Paschimattanasana

• Sit down on the floor with both legs extended forward in front of you. 
• Stretch your arms and body forward and try to touch your toes. 
• This asana is very easy to do and very good for our body. 
• This asana gives a good stretch to your hand, arms and your spine. 
• Also, it reduces extra belly fat and keeps your health good and free from diseases.

These yogas are easy to do and don't need gym equipments. Yogas are not only for weight lose, they do more benefits to our body. Doing yoga regularly relaxes your mind and avoid hypertension. It eases your muscles and gives strength. And if you want to reduce your extra fat, just do yoga regularly and get your weight loss target.