Yoga For Beginners -SUN SALUTATION ( सूर्य नमस्कार)  –  Module 2 

by with No Comment Ayurveda

Hope you have enjoyed the warm up postures in Module 1 . Now time to move further and this time we are doing something which has an impact on your body from head to toe . 

Yes we are talking about SUN SALUTATION. Surya Namaskara means – bowing down in reverence to the Sun . Surya Namaskara is a series of 12 yogic asanas.It is a daily practice that helps to balance three bio energies in your body i.e, Vata (air) , Pitta ( Fire ) and Kapha ( water) . First let’s talk about the benefits you get from Sun Salutation  (Surya Namaskara)  : 

  • Improve metabolism 
  • Helps to maintain healthy digestion 
  • Helps to lose weight  and burn fat 
  • Improves concentration 
  • Make body more flexible 
  • Strengthen the spine 

How to perform Surya Namaskara 

  1. Pranamasana (Prayer pose)- Stand straight, bring your feet together and your palms together on your chest , breathe normally 
  2.  Hastauttanasana (Raised arms pose)-  Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up  
  3. Hastapadasana (Standing forward bend)-  Exhale and bend forward from the hips ,  touch the floor with your fingers or palms and   bring the forehead as close to the knees as is comfortable . Do not strain, keep the knees straight  
  4. Ashwa Sanchalanasana (Equestrian pose)-  Place your palms on the floor beside the feet, keep the arms straight,  inhale and bring your left leg back, drop your left knee on the floor and bend your right knee . In the final posture, the left foot, both hands, left knee and toes support the body and the back is slightly arched and the head faces forward, look upwards  
  5. Dandasana (Stick pose)-   Hold your  breath and bring your right leg back then  straighten your hands and knees . Align your body in such a way that it  forms a straight line from the top of your head to your heels. Look at a fixed point in front . 
  6. Ashtanga Namaskara (Salute with eight parts)- Exhale and from Plank Pose lower your knees, chest and chin on the floor; the feet will come up on to the toes. In the final position only the toes, knees, chest, hands and chin should touch the floor .The buttocks, chips and abdomen should be raised.
  7. Bhujangasana (Cobra pose) – Inhale, keep your hands beside your chest . Slide the chest forward and raise fthe head, the shoulders, then, straightening the elbows . Arch the back into the Cobra Pose and lower the hips and buttocks to the floor . Bend the head back and look upward .  
  8. Adho Mukha Svanasana (Downward facing dog pose)-   Hold the breath, raise your hips up and lower the head between the arms so that the back and legs form two sides of a triangle . Keep the knees and hands straight ,  push the heels and head towards the floor .
  9. Ashwa Sanchalanasana (Equestrian pose) – Hold the breath and  bring your left leg forward . Place your palms on the floor beside the left foot and  keep the arms straight . Drop your right knee on the floor and bend your left knee . The back is slightly arched and the head faces forward, look upwards .
  10. Hastapadasana (Standing forward bend)- Exhale and from Half Cobra Pose bring your right leg forward , bend forward from the hips . Touch the floor with your fingers or palms and bring the forehead as close to the knees as is comfortable .Do not strain, keep the knees straight .
  11. Hastauttanasana (Raised arms pose)-  Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up .
  12. Tadasana (Mountain Pose)- Exhale and return to Tadasana , remain in the same posture for a few seconds , feel the energy movement and start the next round .

Precautions – Do not perform yoga asanas under following conditions 

  • High fever
  • Cough and cold 
  • Coronary artery disease 
  • Hernia 
  • Slip disc 
  • Sciatica 
  • During Menstrual cycle

Start with 5  rounds of Surya Namaskara in the beginning and increase one round every week , this way you can go upto 50 rounds of surya namaskara over a period of time . People who are not able to perform difficult asanas can do Surya Namaskara everyday and get the benefit out of it . 

So what are you waiting for …Start Today ! 

Sun Salutation-सूर्य नमस्कार -Module 1

by with 5 Comments Ayurveda

Sun is the source of energy for the entire world and keeping this in mind our ancient sages created this unique way of energising the entire body . Sun Salutation or Surya Namaskar if done in morning sun rays then it increases its benefit , also when it is done with Mantras suggested then it also gives you mental strength . 
Surya Namaskar is a sequence of 12 Yoga asanas performed at one go . One thing has to be remembered that once you move backward then inhale and when you are moving forward the you have to exhale . 

Here are 12 mantras for 12 postures 

  1. ॐ मित्राय नमः ।
  2. ॐ रवये नमः ।
  3. ॐ सूर्याय नमः ।
  4. ॐ भानवे नमः ।
  5. ॐ खगाय नमः ।
  6. ॐ पूष्णे नमः ।
  7. ॐ हिरण्यगर्भाय नमः ।
  8. ॐ मरीचये नमः ।
  9. ॐ आदित्याय नमः ।
  10. ॐ सवित्रे नमः ।
  11. ॐ अर्काय नमः ।
  12. ॐ भास्कराय नमः ।
  13. ॐ श्रीसवितृ-सूर्यनारायणाय नमः ।

One who performs Surya Namaskar everyday get tremendous health benefits . Here we are elaborating some of the benefits which you get with this unique technique .

1. Provide strength to muscles and joints 
Due to stretching in Surya Namaskar it strengthens muscles , joints and ligaments . It also improves the flexibility of the body and improve the functioning of internal organs .

2. Improve Glow on face 

Surya Namaskar improves the blood circulation which brings glow on the face . It also delays the sign of ageing .

3. Improves digestion 

Surya Namaskar improves circulation toward the intestine resulting in better digestion . It also eases the flatulence .

4. Helps in Weight Loss 

Surya Namaskar improves metabolism which helps in weight management . During these postures abdominal muscles stretch and help you to lose belly fat .

5.  Reduces stress and anxiety

Surya Namaskar relaxes the body and keeps the mind calm . It helps in good night sleep. It improves the functioning of the nervous system and helps to manage anxiety .

6. Helps in Detoxification

Due to the rhythmic breathing process it improves the oxygen supply in blood . It also improves the flow of lymph and enhances the detoxification process .