Surya Namaskar consists of 12 different bodily postures that ought to be performed in particular sequence.Early Morning before sunrise is the ideal time. Otherwise try to do before 7.30 am. The stomach should be empty. After attending your nature’s calls perform the Surya namaskar. Initially do the postures slowly and carefully to master them. Once you remember the postures and its sequence you can do speedily. In one and half minute you can finish one round of Surya Namaskar. 5 to 10 rounds you can do at a stretch.
Those who are having high blood pressure and heart problem should do the postures slowly without holding the breath for a long time. They can observe normal breathing while doing Surya Namaskar.
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The Step by step procedure :
1. Stand at the top of your mat with your feet together and your hands in the Namaste position, in front of your chest.
2. Inhale and extend your hands straight above your head. Arch your back slightly till you feel the stretch in your spine.
3. Breathing OUT, bend down as far as possible. Try to touch your toes without bending your knees. Try touching your head to your knees if possible.
4. Breathe IN . Bend your left knee and keeping your left foot in front, stretch your right leg out behind you. Keep the right knee on the floor. Lift your head and look straight ahead.
5. Hold your breath, straighten your left leg also behind you, so now both legs are stretched behind you. Lower yourself slightly, so you are in a push-up pose, with elbows straight. This looks slanting.
6. Sit on your feet (Vajrasana) and bend forward raising your hands over your head. Exhale while bending down (Child pose).
7. Bend your elbows and lower yourself, keeping your stomach and butt off the floor. You can touch your forehead ,chest, both knees and your leg fingers to the mat. This is also called astanga namaskar (Eight parts of your body touching the ground).
8. Lift yourself up chest-first, straightening your elbows. (also called Bhujangasana/Snake pose)9. Exhale. Lift yourself up keeping your hands on the floor, forming a V-shape with your body. Like a downward facing dog .. your head should be bent inside.
10. Sit on your feet (Vajrasana) and bend forward raising your hands over your head. Exhale while bending down (Child pose).
11. Inhale. Put your right foot in front with your left foot at the back, with the left knee on the floor. Look straight ahead.
12. As you exhale, bring your left foot forward in line with the right foot. Stand and bend forward, touching hands to your toes. Try touching your head to your knees if possible.
13. Inhale. Keep your feet together and lean back, stretching your arms behind you.
14. Exhale. Come back to the Namasthe position & keep your arms at your sides.
(The step 5 and 9 are adopted by Swami Vivekananda Kendra. While doing Mantra Chanting the 5th and 9th can be performed without Mantra)
Benefits of Surya Namaskar
a) Practicing Surya Namaskar is beneficial for the health of digestive system. It stretches the abdominal muscles. Regular practice of Surya Namaskar helps to lose excessive belly fat and gives flat stomach.
b) Surya Namaskar is the ideal exercise to cope with insomnia and related disorders. It calms the mind, thus helps to get sound sleep.
c) Surya Namaskar practice regulates irregular menstrual cycles. Practicing Surya Namaskar ensures the easy childbirth. It helps to decrease the fear of pregnancy and childbirth.
d) Surya Namaskar practice boosts blood circulation and helps to prevent hair graying, hair fall, and dandruff. It also improves the growth of hair making it long.
e) Regular practice of Surya Namaskar helps to lose extra calories and reduce fat. It helps to stay thin. Practicing Surya Namaskar is the easiest way to be in shape.
f) Sun salutation exercise helps to add glow on your face making facial skin radiant and ageless. It is the natural solution to prevent onset of wrinkles.
g) Regular practice of sun salutation boosts endurance power. It gives vitality and strength. It also reduces the feeling of restlessness and anxiety.
h) Daily practice of Surya Namaskar makes body flexible. It improves flexibility in spine and in limbs.
i) The early morning sunrays are rich source of vitamin D that is necessary to get strong bones and clear vision.
Surya Namaskar Mantras :
Surya Namaskar (Sun Salutation) is a form of worshiping God by meditating on the Sun, the energy provider. Surya Namaskar is useful in achieving concentration. Surya Namaskara is always performed in the open air, facing the Sun, at sunrise. Surya Namaskar is not just a physical exercise. For each of the postures, there is a particular breathing pattern to be followed. With each posture, a particular mantra - name of the sun is chanted.
The 12 mantras for surya namaskara:
1. Om mitrāya namah
2. Om ravayé namah
3. Om sūryāya namah
4. Om bhānavé namah
5. Om khagāya namah
6. Om pushné namah
7. Om hiranyagarbhāya namah
8. Om mārichāyé namah
9. Om ādityāya namah
10. Om sāvitré namah
11. Om ārkāya namah
12. Om bhāskarāya namah
Spiritually different Chakaras of our body are getting activated while doing the Surya namaskar. Diseases and mental state are very much linked with these Chakaras. As the Surya namaskar removes the impurity stored in the chakaras , healthy mind and physique is achieved.The below are the chakaras getting enriched with energy while performing each posture.
1. Anahata
2. Vishuddhi
3. Swadhisthana
4. Ajna
5. Vishuddhi
6. Manipura
7. Swadhisthana
8. Vishuddhi
9. Ajna
10. Swadhisthana
11. Vishuddhi
12. Anahata
