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How to Practice Sun Salutation (Step by Step Procedure With Pictures)

Sun salutation

Surya Namaskar (Sun Salutation) is an ancient and sacred yogic technique of Asian country for expressing feeling to the Sun. Surya Namaskar is a set of twelve asanas (postures), it’s done ideally within the morning whereas facing the rising sun. There are various health advantages of Surya Namaskar for various system of the body specially system, cardiovascular, gastrointestinal, nervous system, respiratory and Endocrinol. The heart, liver, intestine, stomach, chest, throat, legs and backbone are main benefited organs. By active Surya Namaskar every and each cell of body get revitalize and regenerated, so it’s extremely counseled by all yoga specialists for healthy routine life.

 

                                  The regular practice of Surya Namaskar improves blood circulation throughout the body, maintains health and makes the body  disease-free. Regular follow of Surya Namaskar provides strength, flexibility and vitality to the body. Sun Salutation asanas help to burn additional body fat on belly, buttocks and back by modulating Endocrinol system. It also helps to manage menstrual cycles among ladies and additionally facilitate a simple childbirth. apart from these advantages of Surya Namaskar also help to stay the mind stress free, calm and illuminated.

 

Thus, an everyday observe of Surya Namaskar is extremely recommended to stay the body and mind healthy. although the Surya Namaskar steps are terribly scientific and sensible science ancient time but still it wants advance modern scientific justification to unfold it globally, keeping this thing into the mind the present review has been framed to revalidate sacred steps of Surya Namaskar on the idea of available  evidence based studies.

 

Advantages  of  Surya Namaskar :

1. Strengthening the back and balancing the metabolism.

2. Stimulating and equalisation all the systems of the body, including the digestive system.

3. Practiced in a quick pace helps to burn fat and slim down
General precautions.

4. The practice should be immediately discontinued if a fever, acute inflammation, boils or rashes  occur due to excess toxins in the body. once the toxins have been eliminated, the practice may  be resumed.

5. It shouldnʼt be practiced by people with high blood pressure, coronary artery disorders, or by those  who have had a stroke, because it could overstimulate or injury a week heart or blood vessel system.

6. It should be avoided in case of hernia and intestinal tuberculosis.

7. People with back conditions like slipped disc and sciatica should consult a doctor before the  practice.

8. Women should avoid it during the onset of menstruation, practice may be resumed towards the end  of the  period.

 

Surya Namaskar or sun salutation is a ancient Indian yogic practice series of twelve physical postures.  These  postures include periodic forward and backward bending along with deep exhalation and inhalation respectively to the maximum possible extent. The twelve completely different asanas of Surya Namaskar and their Bija mantra are following :

 

Prayer Pose

1. Pranamasana or Prayer Pose:

Method:

Stand straight , bring your feet together and your paims together  on your chest and breathe normally.

 

 

 

Hasta Uttanasana

2.Hasta Uttanasana or Standing Back Arch:

Method:

Inhale and raise your  both arms up above the head, then bend the head  , arms and upper trunk slightly backward , look up.

 

 

 

Padahastasana

3.Padahastasana or Hand to Foot Pose:

Method: 

First exhale  and bend forward  from the hips then touch the floor  with your finger or paims and after that bring the forehead as close to the knee as  is comfortable.

 

 

Ashwa Sanchalanasana

4.Ashwa Sanchalanasana or  Half Cobra Pose:

Method:

Place your palms on the floor besides the feet , keep the arms straight after that inhale and bring your left leg back , drop your left knee on the floor and bend your right knee and in  the final posture  , the left foot , both hands , left knee and toes support the body and back is slightly arched and the head faces forward , took upwards.

 

 

Parvatasana

5.Adho Mukha  Svanasana or Parvatasana:

Method:

while exhaling, take the right leg backward from Ashwa Sanchalanasana pose and place it parallel to the left leg,
raise the buttocks at the same time. Place the hands straight supporting the weight of the body. the head should be placed between the hands

 

 

6.Ashtanga Namaskara or Eight Limbed Salutation:

 

Ashtanga Namaskara Method:

Lower the body to the ground from Parvatasana pose in such a way that it touches the ground at eight locations – the
head, the chest, the two palms, the two knees, and the two toes, Suspended the breath for a while. try to lift other parts in air.

 

 

Bhujangasana

7.Bhujangasana or Cobra Pose:

Method: 

While inhaling raise the body by using the hands from Ashtanga Namaskara pose. Arch your head backward. This
position looks like the cobra which has raised its hood.

 

 

 

Parvatasana

8.Adho Mukha  Svanasana or Parvatasana:

Method:

while exhaling, take the right leg backward from Ashwa Sanchalanasana pose and place it parallel to the left leg,
raise the buttocks at the same time. Place the hands straight supporting the weight of the body. the head should be placed between the hands

 

 

 

Ashwa Sanchalanasana

9.Ashwa Sanchalanasana or  Half Cobra Pose:

Method:

Place your palms on the floor besides the feet , keep the arms straight after that inhale and bring your left leg back , drop your left knee on the floor and bend your right knee and in  the final posture  , the left foot , both hands , left knee and toes support the body and back is slightly arched and the head faces forward , took upwards.

 

 

 

Padahastasana

10. Padahastasana or Hand to Foot Pose:

Method: 

First exhale  and bend forward  from the hips then touch the floor  with your finger or paims and after that bring the forehead as close to the knee as  is comfortable.

 

 

 

Hasta Uttanasana

11. Hasta Uttanasana or Standing Back Arch:

Method:

Inhale and raise your  both arms up above the head, then bend the head  , arms and upper trunk slightly backward , look up.

 

 

Prayer Pose

 

12. Pranamasana or Prayer Pose:

Method:

Stand straight , bring your feet together and your paims together  on your chest and breathe normally.

 

 

 

Mantra chanting and Surya Namaskara: 

A particular mantra is also chanted while we practice Surya Namaskara. The Surya Namaskara or Sun Salutation
consists of twelve poses, each is done chanting a particular mantra for the Sun God. The twelve postures and their corresponding  mantras are given below :

1st   ॐ मित्ररय निः (Om Mitrāya Namaḥ)

2nd ॐ रवयेनिः (Om Ravaye Namaḥ)

3rd ॐ सरयराय निः (Om Sūryāya Namaḥ)

4th ॐ भरनवेनिः (Om Bhānave Namaḥ)

5th ॐ खगरय निः (Om Khagāya Namaḥ)

6th ॐ परष्णेनिः (Om Pūṣṇe Namaḥ)

7th ॐ मिरण्यगभराय निः (Om Hiraṇya Garbhāya Namaḥ)

8th ॐ िरीचयेनिः (Om Marīcaye Namaḥ)

9th ॐ आदित्यरय निः (Om Ādityāya Namaḥ)

10th ॐ समवत्रेनिः (Om Savitre Namaḥ)

11th ॐ अर्राय निः (Om Arkāya Namaḥ)

12th ॐ भरस्र्ररय निः & ॐ श्रीसमवतृसरयानरररयणरयनिः
(Om Bhāskarāya Namaḥ & Om Śrīsavitṛsūryanārāyaṇāya Namaḥ).

 

 

 

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