Surya Namaskar (Sun Salutation) for Beginners

What is Surya Namaskar (Sun Salutation)

To pay the gratitude toward the sun that is the ultimate source of energy and life for us, Surya namaskar is a series of 12 graceful Asanas performed consecutively, each asana is appended with a particular mantra or chant in Sanskrit which also refers the different name of the sun in Sanskrit.

Surya Namaskar in Hindi, Surya is the sun, and namaskar means Salute also believes as a prayer to the sun. Surya Namaskar is a very significant feature of yoga.

In its 12 Asana, it stimulates and warm up the whole body and also known as great cardiovascular practice.

It is believed in yoga that you are not supposed to commence any Asanas practice without praying or practicing sun salutation.

The best time to perform Surya namaskar (Sun Salutation) is in the morning when sunrise up on the horizon. It gives you the vitamin d which strengthens your bone density and activates your body and mind.

Surya Namaskar is a complete practice of yoga in itself because it contains the breathing process which refers to pranayama, the mantra chanting, and meditation also.

It also helps to activate the Kundalini Shakti and chakra present in our body.

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Surya Namaskar for Beginners

  • Beginners should follow the steps gradually until they feel comfortable.
  • First focus on the Asana you are doing then breathing.
  • Slowly increase the pace.
  • Try to hold in every posture of Surya Namaskar to increase the strength.
  • Normalize breath after every cycle and maintain the pace of every Asanas.
  • Beginners could take rest after complete 2 or 3 cycles.
  • Try to fix your posture under the supervision of your teacher every time you do it correctly.
  • Say out loud the name of every posture to remember the sequence of Surya Namaskar.

Surya Mantra (12 Names of Sun)

  1. Om Mitraay Namah
  2. Om Ravaye Namah
  3. Om Suryaay Namah
  4. Om Bhanavey Namah
  5. Om Khagaay Namah
  6. Om Pooshney Namah
  7. Om Hiranya Garbhaya Namah
  8. Om Marichaye Namah
  9. Om Adiyaaye Namah
  10. Om Savitaye Namah
  11. Om Arkaaye Namah
  12. Om Bhaskaraaye Namah

Benefits of Surya Namaskar

  • It emphasizes the effect of heat in our body to burn all the disorders and come out through the pores of our body.
  • It consists of all workouts which affect our whole body at the same time.
  • It helps to maintain the circulation of blood, activates the nervous system, and helps to improve digestion.
  • The practice also put an effect on our Kundalini Shakti which lies dormant above our Mooladhara Chakra.
  • Increase bone density, improve the functioning of our every joint, and help in making sharp memories.
  • If one connects breath with every asana it will also provide the benefits of pranayama, which is mainly improve the functioning of our respiratory system.
  • It helps to maintain the menstruation cycle in women.
  • Reduce the sugar level, helps to fight anxiety and sleepiness.
  • Increase the level of hemoglobin.
  • Remove the impurities and glow the face.
  • Burn the extra fat, helps to reduce the weight and improve the power of strength.
  • It helps to improve the immune system which leads the body to good health.

12 Name of Surya Namaskar Asana

  1. Pranaam Asana (The Prayer Pose)
  2. Hastha Uttaan Asana (The Arm Raising Pose)
  3. Paad Hastha Asana (Bend Forward Pose)
  4. Ashwa Sanchalan Asana (Horse Riding Pose)
  5. Parvat Asana (Mountain Pose)
  6. Ashtanga Namaskar (Eight Limbs Salute)
  7. Bhujang Asana (Cobra Pose)
  8. Parvat Asana (Mountain Pose)
  9. Ashwa Sanchalan (Horse Riding Pose)
  10. Paad Hastha Asana (Forward Bending Pose)
  11. Hastha Uttan Asana ( The Arms Raising Pose)
  12. Ranam Asana ( The Prayer Pose)

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12 Poses of Surya Namaskar with Mantra

Precautions and Contra-Indication of Surya Namaskar

  • Always begin slowly and bring your attention toward breath.
  • For beginners, 4-5 set daily is enough, gradually when you become more comfortable increase the number of sets or full purification of body 108 set is recommended.
  • If one has severe pain or damage in any part of the body are not recommended.
  • Always try to perform under the guidance of an experienced teacher.
  • After completing the set take rest in Shavasana (Dead Pose) and normalize your body and mind.
  • Heart Patients first consult with Yoga Teacher or Doctor.

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