Suryanamaskar
Benefits :
* Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.
* Makes the spine and waist flexible.
* Revives and maintains the spirit of youthfulness.
* Helps reduce fat.
* Tones up the nervous system and improves memory.
* Women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.
* Suppresses menstrual irregularity and assists in easy childbirth.
* Broadens chest and beautifies arms.
* Produces health, strength, efficiency and longevity.
* Strengthens abdominal muscles.etc.
Note: Each round of Surya Namaskar is done after the utterance of 'Omkara' with the appropriate 'Bija Mantra' along with the name of the Sun which corresponds to the chakra in the body in ascending order. Bija Mantras do not have any meaning by themselves. But they are specific sounds believed to have subtle effects on different systems and parts of the body. There are 6 Bija Mantras: Hraam, Hreem, Hroom, Hraim, Hroum, Hrah.
Steps of Suryanamaskar
Tadasana Step 1: Tadasana Stand straight facing the sun while balancing your weight equally on both feet which are joined together. While breathing in, fold your hands in prayer.
Sthiti :Tadasana
Step 2. Ardha Chakrasana Feel the warmth of the sun while chanting 'Om Suryadevaya Namah' thrice. While breathing in, take your folded hands up towards the sky. Bend backwards and make an arch from your hands to feet. Pushing the pelvic a little forward reach out to the sky with the tips of your fingers rather than bending.
Ardha Chakrasana
Step 3. Pada Hastasana While breathing out, slowly bring your hands down and bend simultaneously bend to touch the either side of your feet. Make sure that you do not bend your knees and keep your head as close to them as possible.
Pada Hastasana
Step 4. Ashva Sanchalanasana While breathing in push your right leg back as far as possible and look up.
Ashva Sanchalanasana
Step 5. Parvatasana While breathing in take the leg back parallel to the right one and bring your body to a straight line.
Parvatasana
Step 6. Ashtanga Namaskar While breathing out, bring your knees to slightly touch the ground and raise your hips slightly while resting your chest and chin on the ground. While raising your posterior make sure that eight points of your body touch the ground (palms, feet, knees, chest and chin).
Ashtanga Namaskar
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Step7. Urdhva Mukha Svanasana While sliding forward, inhale and look up (shoulders away from the ears).
Urdhva Mukha Svanasana
Step 8. Parvatasana Breath out and lift your hips as high as possible (if possible keep your heels touched to the ground)
Parvatasana
Step 9. Ashva Sanchalanasana While breathing in bring your left leg forward in between hands, ensuring that your right calf is perpendicular to the ground. Pushing your hips down look up to the sky. Ashva Sanchalanasana
Step 10. Pada Hastasana Exhaling, bring your left foot forward beside the right one. While keeping your hands on the ground, slide up such that your nose touches your knees.
Pada Hastasana
Step 11. Ardha Chakrasana Inhaling roll your spine up, let your folded hands go up towards the sky and stretch backwards making an arch (stretch up rather than backwards).
Ardha Chakrasana
Step 12. Tadasana While straightening your body exhale and bring your hands down. While relaxing observe and feel the sensations in your body.
Tadasana
Notes: • Surya Namaskar should be performed with empty stomach preferably at sunrise and/or sunset facing the sun directly. • Alternate right and left leg in successive cycles for Step 3. Step 8 can become complementary pose when the leg that was taken back in step 3 is brought forward. • Surya Namaskar needs to be performed with full attention to breathing, awareness in each position as noted. • Keep your natural breathing pattern and rhythm; one should not feel out of breath during this practice • All 10 positions are performed in sequence one after another to complete one cycle.
Benefits :
* Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.
* Makes the spine and waist flexible.
* Revives and maintains the spirit of youthfulness.
* Helps reduce fat.
* Tones up the nervous system and improves memory.
* Women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.
* Suppresses menstrual irregularity and assists in easy childbirth.
* Broadens chest and beautifies arms.
* Produces health, strength, efficiency and longevity.
* Strengthens abdominal muscles.etc.
Steps of Suryanamaskar
Tadasana Step 1: Tadasana Stand straight facing the sun while balancing your weight equally on both feet which are joined together. While breathing in, fold your hands in prayer.
Sthiti :Tadasana
Step 2. Ardha Chakrasana Feel the warmth of the sun while chanting 'Om Suryadevaya Namah' thrice. While breathing in, take your folded hands up towards the sky. Bend backwards and make an arch from your hands to feet. Pushing the pelvic a little forward reach out to the sky with the tips of your fingers rather than bending.
Ardha Chakrasana
Step 3. Pada Hastasana While breathing out, slowly bring your hands down and bend simultaneously bend to touch the either side of your feet. Make sure that you do not bend your knees and keep your head as close to them as possible.
Pada Hastasana
Step 4. Ashva Sanchalanasana While breathing in push your right leg back as far as possible and look up.
Ashva Sanchalanasana
Step 5. Parvatasana While breathing in take the leg back parallel to the right one and bring your body to a straight line.
Parvatasana
Step 6. Ashtanga Namaskar While breathing out, bring your knees to slightly touch the ground and raise your hips slightly while resting your chest and chin on the ground. While raising your posterior make sure that eight points of your body touch the ground (palms, feet, knees, chest and chin).
Ashtanga Namaskar
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Step7. Urdhva Mukha Svanasana While sliding forward, inhale and look up (shoulders away from the ears).
Urdhva Mukha Svanasana
Step 8. Parvatasana Breath out and lift your hips as high as possible (if possible keep your heels touched to the ground)
Parvatasana
Step 9. Ashva Sanchalanasana While breathing in bring your left leg forward in between hands, ensuring that your right calf is perpendicular to the ground. Pushing your hips down look up to the sky. Ashva Sanchalanasana
Step 10. Pada Hastasana Exhaling, bring your left foot forward beside the right one. While keeping your hands on the ground, slide up such that your nose touches your knees.
Pada Hastasana
Step 11. Ardha Chakrasana Inhaling roll your spine up, let your folded hands go up towards the sky and stretch backwards making an arch (stretch up rather than backwards).
Ardha Chakrasana
Step 12. Tadasana While straightening your body exhale and bring your hands down. While relaxing observe and feel the sensations in your body.
Tadasana
Notes: • Surya Namaskar should be performed with empty stomach preferably at sunrise and/or sunset facing the sun directly. • Alternate right and left leg in successive cycles for Step 3. Step 8 can become complementary pose when the leg that was taken back in step 3 is brought forward. • Surya Namaskar needs to be performed with full attention to breathing, awareness in each position as noted. • Keep your natural breathing pattern and rhythm; one should not feel out of breath during this practice • All 10 positions are performed in sequence one after another to complete one cycle.
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