Surya Namaskara – the sun salutation is one of the very ancient yogic traditions of worshipping the rising sun with 12 cyclic postures and specific breathing pattern.
Performing Surya Namaskars instills a sense of well being within the body, soul and mind where this natural regime helps expand and contract every nerve and muscle in our body.
Do not clock on number of sets or postures you have done rather experience every posture you make and move. This yogic ritual gives you 100% benefits when you get to perfect every move and posture right.
It is best if you do Surya Namaskaras on a grass or bare floor. Don’t try on mat.
Posture 1
Stand straight with your feet together facing towards raising sun. Fold your hands together the one you do it while praying and bring your hands close to your chest and chant ‘Om Suryadevaya Namah’ thrice with your eyes properly closed. Breathe normally.
- Promotes balance
- Stimulates respiratory system
Posture 2
With your palms together raise your arms up in the air over your head with biceps touching your ears. Bend over backwards forming an arch from the hands to your feet. Stretch your abdomen as much as you can, do not over exceed your limits. Inhale and chant “‘Om Suryadevaya Namah” thrice.
- Promotes digestion
- Tones spine, arms and shoulders
- Flexibility in hips and back
Posture 3
Bend forward and place your palms at the sides of your feet while you breathe out and chant “Om Suyradevaya Namaha” thrice. Keep your knees straight and your head as close as possible to the knees.
- Promotes blood circulation
- Tones abdominal tract
- Stretches leg and back muscles
- Stimulates spinal nerves
- Eliminates bloating, improves digestion and helps to remove constipation.
Posture 4
Place your palms on the floor. Lower down your hips. Stretch your left leg back and right leg bent in a crouching stance. Raise your head upwards to face the sky. Allowing your body to balance on your toes while you breathe in and chant “Om Suyradevaya Namaha” thrice.
- Strengthens hands, wrist, abdomen and thigh muscles
- Exercises spine
- Prevents back problems
Posture 5
Bring back your left leg back next to your right leg. Let your hands stay firmly on the ground and knees straight raise your hip high and lower your head to face your navel while your exhale and chant “Om Suyradevaya Namaha” thrice. Your body looks like an inverted “V”.
- Stimulates blood circulation
- Strengthens heart
- Strengthens wrist and arm muscles
- Relives neck and shoulder tension
- Improves brain functions
- Reduce anxiety and depression
Posture 6
hold your breath lower your knees, toes, chest, and forehead with your palms firmly on ground next to your chest and elbows bent upwards and stretch your whole body near the floor with your face downward and hips slightly raised high.
- Strengthens leg and arm muscles
- Increases flexibility in neck and shoulders
Posture 7
Lower your waist and raise your upper body and look upwards towards sky while keeping your arms straight. Then inhale and recite “Om Suyradevaya Namaha” thrice.
- Stimulates circulation to abdominal organs
- Tones digestive tract
- Stretches upper and lower body
- Promotes flexibility in back
- Stimulates nerves in back
- Increases lung capacity and relieves asthama
Posture 8
Raise your hips high with feet and palms flat on the floor while your head face your navel. Exhale and chant “Om Suyradevaya Namaha” thrice. Your body looks like an inverted “V”.
Posture 9
Place your palms on the floor. Lower down your hips. Stretch your right leg back and left leg bent in a crouching stance. Raise your head upwards to face the sky. Allowing your body to balance on your toes while you breathe in and chant “Om Suyradevaya Namaha” thrice.
Posture 10
Bend forward and place your palms at the sides of your feet while you breathe out and chant “Om Suyradevaya Namaha” thrice. Keep your knees straight and your head as close as possible to the knees.
Posture 11
With your palms together raise your arms up in the air over your head with biceps touching your ears. Bend over backwards forming an arch from the hands to your feet. Stretch your abdomen as much as you can, do not over exceed your limits. Inhale and chant “‘Om Suryadevaya Namah” thrice.
Posture 12
Stand straight with your feet together facing towards raising sun. Fold your hands together the one you do it while praying and bring your hands close to your chest and chant ‘Om Suryadevaya Namah’ thrice with your eyes properly closed. Breathe normally.
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