Surya Namaskar : 12 Steps, Poses, Benefits, Mantra and Video

Sun Salutation, or Surya Namaskar, is an age-old and extremely beneficial yoga exercise that consists of a flow series of twelve beautifully linked asanas. Each of the twelve postures has a unique mantra that can be chanted while in the position. When Surya Namaskara is done with a mantra, it is done slowly and with concentration to the recital of the mantra. The following are the twelve asanas, as well as the mantras to chant.

surya namaskar

How To Do Surya Namaskar Step By Step | Guided Surya Namaskar Poses and Positions

1. Pranamasana (The Prayer pose): Surya Namaskar begins with Pranamasana, which is the first posture. Keep your feet together and stand tall. At the level of your chest, bring your hands’ palms together. Look straight ahead and take a regular breath. To begin Surya Namaskar, this asana promotes relaxation and attention. The mantra “Om Mitraya Namah” can be chanted while doing Pranamasana.

2. Hasta Uttanasana (Raised arm pose): Inhale gently as you raise your hands above your head, keeping your palms together. Slightly bend your back. While bending backwards, make sure your biceps and ears are near to one other. “Om Ravaye Namah” is a mantra that may be sung while practising Hasta Uttanasana.

3. Padahastasana (Standing forward bend): The next step is to gradually lean forward while exhaling deeply. Make sure you are just moving your upper body. Bend forward gently until your head is near to your knees and your palms are on the ground. Hold this posture for a minute while breathing evenly. “Om Suryaya Namah” is a mantra that may be recited while practising Padahastasana.

4. Ashwa Sanchalanasana (Equestrian pose): Bend the knees, inhale, and face ahead from Padhastasana. Exhale and stretch your right leg as far back as possible while maintaining your palms on the ground. Raise your head gently as you lower your right leg to the floor. Make sure your left leg is in the middle of your hands.

5. Chaturanga Dandasana (Stick Pose): Take a deep breath and step your left leg backwards. Ensure that the body is parallel to the ground. “Om Khagaye Namah” is a mantra that may be recited while practising Chaturanga Dandasana.

6. Ashtanga Namaskar Asana (Eight limbed salutation): Exhale after remaining in Chaturanga Dandasana. Gently lower your knees to the floor. Eight points of your body must come into touch with the ground in this asana: your chin, chest, two hands, two knees, and feet. The hips should be raised off the floor. “Om Pushne Namah” is a mantra that may be sung while practising Ashtanga Namaskar.

7. Bhujangasana (Cobra pose): Take a deep breath and glide forward, lifting your chest. Keep your elbows bent if you want to. Make sure your shoulders aren’t pressed up against your ears. “Om Hiranya Garbhaya Namah” is a mantra that may be recited while practising Bhujangasana.

8. Adho Mukha Svanasana (Downward dog pose): Exhale now and lift the hips and tailbone up into an inverted ‘V’ position. “Om Marichaye Namah” is a mantra that may be sung while practising Adho Mukha Svanasana.

9. Ashwa Sanchalanasana (Equestrian pose): Then inhale and step forward with your right foot in between your hands. The left knee goes to the ground. Look up while pressing your hips down. “Om Adityaye Namah” is a mantra that may be recited while practising Ashwa Sanchalanasana.

10. Padahastasana (Standing forward bend): Exhale and step forward with your left foot. Keep your palms on the floor and get your head as close to your knees as possible. “Om Savitre Namah” is a mantra that may be recited while practising Padahastasana.

11. Hasta Uttanasana (Raised arm pose): Inhale and raise your spine. Raise your hands and lean backwards a little, gently pushing your hips outward. “Om Arkaya Namah” is a mantra that may be recited while practising Hasta Uttanasana.

12. Pranamasana (The Prayer Pose): Finally, softly return to the prayer posture. “Om Bhaskaraya Namah” is a mantra that may be recited while practising Pranamasana.

Also read: 4 Powerful Yoga Poses to Boost Immunity and Overall Well-Being

Watch This Surya Namaskar Video By Sadhguru Explaining Benefits

The following are some of the advantages of Surya Namaskar:

  • It’s believed to be great for warming up the body before doing more difficult asanas.
  • It improves prana flow throughout the body.
  • It stimulates the Pingala/Surya Nadi, which generates energy in the body and aids digestion.
  • It aids in the stretching and toning of muscles and joints.
  • It increases the body’s flexibility.
  • It helps to enhance posture.
  • It strengthens the heart and promotes cardiovascular function.
  • It promotes mental wellness and increases concentration.
  • It aids in the body’s cleansing.
  • It aids in the loss of weight.

Benefits of Surya Namaskar for weight loss

  • Surya Namaskar is thought to burn 3.79 calories every minute, according to research. Surya Namaskar takes about 3 minutes and 40 seconds to complete one cycle. As a result, a round of Surya Namaskar is thought to burn about 13.91 calories.
  • As a result, Surya Namaskar can be quite beneficial to someone looking to reduce weight.

Surya Namaskar is most effective when performed at dawn. The sun provides heat and light, both of which are necessary for life to exist on the planet. Surya Namaskar was traditionally performed to pay respect to the sun. However, it is now scientifically proven that bowing down to the sun and therefore harnessing the sun’s energy also helps in providing a wide range of health advantages for our bodies. Surya Namaskar helps to cleanse the body, improves prana flow throughout the body, boosts energy in the body, and aids digestion by stimulating the Pingala/Surya Nadi, to name a few advantages. Surya Namakar strengthens not only the body but also the mind by instilling focus and mental tranquilly.

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