What all should you know before doing Surya Namaskar also known as the 'Sun Salutation' in the Western World, find out here...

The Surya Namaskar is a cardiovascular exercise performed in coordination with breathing. Surya Namaskar includes asanas that bend the body upwards, downwards from both the front and back. Surya namaskar tones your entire body and makes it more flexible.

How to advance SuryaNamaskar practice-

At the beginning, try to concentrate on the posture and workon deepening the asanas. Then try to work on synchronizing each asana with your breath and incorporate Kumbhakas(Anthara and Bhahya) when and where needed.

When you are able to do asanas with correct inhalation and exhalation along with Khumbakas (which will be discussed in detail below), then start chanting mantras associated with each asana.

When you master Surya Namaskar, you will be able to do asana, breathing, Khumbaka and mantra together in synchrony.

 How many asanas are there in Surya Namaskar- 

There are 8 different asanas, in which some are repeated to form a total of 12 asanas in a set of Surya Namaskar.

How to associate breath with each asana-

Let's learn the Surya Namaskar with breathe in and breathe out sequence-

1.Breathe normally and by exhaling start with Pranamasana

Mantra- OM HRAAM MITRAYA NAMAHA

 

2.Breathe in- 

Inhale and fill your lungs and lift your arms to perform Hastottanasana and hold your breath(Anthara Khumbaka).

 Mantra- OM HREEM RAVAYE NAMAHA

 

 3.Breathe out-

 Slowly by exhaling, bend forward to come to Padahastasana

 Mantra- OM HROOM SURYAYA NAMAHA

 

 

4.Breathe in-

 While Inhaling, come to Ashwa Sanchalanasana with your left leg forward between your hands.

 Mantra- OM HRAIM BHANAVE NAMAHA

  

                                                                                    

 

5.Breathe out-

 While exhaling, reach Chaturanga Dandasana.

 Mantra- OM HRAUM KHAGAYA NAMAHA

 

 

6.Hold breath-

 Hold your breath(Bhahya Khumbaka) and perform Sashtanga Namaskar.

 Mantra- OM HRAH PUSHNE NAMAHA

 

 

7.Breathe in-

 Start inhaling and hold the breath(Anthara Khumbaka) to perform Bhujangasana.

 Mantra- OM HRAAM HIRANYA GARBHAYA NAMAHA

 

 

8.Breathe out-

 Exhale slowly and come to Parvatasana.

 Mantra- OM HREEM MARICHAYE NAMAHA

 

 

 

9.Breathe in-

 Inhale and perform Ashwa Sanchalanasana with your right leg forward between your hands.

 Mantra- OM HROOM ADITYAYA NAMAHA

 

    

 

10.Breathe out-

 Exhale and come to Padahastasana.

 Mantra- OM HRAIM SAVITRAYE NAMAHA

 

11.Breathe in-

 Inhale and come to Hastottanasana.

 Mantra- OM HRAUM ARKAYA NAMAHA

 

12.Breathe out-

 Exhale as you finally reach Pranamasana.

 Mantra- OM HRAH BHASKARAYA NAMAHA

 

These 12 asanas form a set of Surya Namaskar and repeat thenext set with the right leg forward between hands in asana 4 and left legforward between hands in asana 9.

This entire set of 24 asanas(right and left alternate for asanas 4 and 9) complete a cycle.

 Who Should not do Surya Namaskar: 

1. Pregnant women should refrain from doing Surya Namaskar after 3rd month.
2. Children below 7 years of age should not practice Surya Namaskar
3. High BP patients should consult a doctor before doing Surya Namaskar.
4. Women during the menstrual cycle should not do Surya Namaskar.

 

Benefits of Surya Namaskar: 

1. Stretches muscles
2. Helps in weight loss
3. Strengthens joints
4. Massages entire body
5. Helps insomnia patients
6. Helps with digestion
7. Helps women with irregular periods
8. Improves body flexibility
9. Reduces stress
10. Cures stomach related problems
11. Removed toxins
12. Enhances positive thinking

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