Surya Namaskar- The Earliest and Effective Hatha Yoga

Besides good health, Surya Namaskar provide an opportunity to express gratitude for the sun that sustains life on the Earth.

Surya Namaskar is classical form of Yoga. As we all know Yoga is the most ancient science of India. It constitutes important aspects of human life. Additionally, very effective way for weight loss.

It is considered a science as ancient as the human race. Yoga has the capacity to bring about fundamental transformation in the individual. In addition, it open the gate for new dimension of life.

Yoga is a complete exercise that provides physical, mental as well as spiritual benefits. For instance, you can handle the stressful situations by understanding how to remain calm. It provides workout for the muscles. Moreover, it benefits joints, ligaments and the skeletal system by improving flexibility and balance.

Pranayam and aasnas is good for the heart and stimulates the fluid system of the body. Provides oxygen filled blood and helps strengthen the heart. It is good for the digestive system, the nervous system and breathing.

In today's stress full life, Yoga enables the various endocrinal glands to function properly and reduces tension and anxiety. If you are suffering from lack of sleep, Yoga will help you to sleep well. In other words, yoga is useful in many mind and body ailments.

Surya Namaskar sun salutation is an ancient form of yoga. This yoga form is an outright meditative technique which includes Aasnas and Pranayam. Surya Namaskar combines 12 different postures followed in a sequence with an exclusive breathing pattern.

Surya Namaskar certainly helps an individual to vitalize and unblocks the whole system. This form of yoga is great for weight loss and to reduces fat from almost all parts of the body as it stretches and tones each and every muscle. Remember it, it should be performed in the time of rising sun, facing the East.

Surya Namaskar steps: (Yoga Poses)

There are total 12 asanas in Surya Namaskar (see picture below). Their benefits and Surya Namaskar mantra are also mentioned.

1. Pranamasana (Prayer pose)

Stand with your feet together and palms folded in front of your chest. Close your eyes properly.

Benefits:

(Promotes balance, stimulates the breathing system, exercises shoulder, back and neck muscles.)

Mantra: Om Mitraaya Namaha

2. Hastauttanasana (Raised arms pose)

Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your bally as much as you can and just lean backwards.

Benefits:
 

(It strengthens balance, digestion, exercises arms and shoulder muscles, tones the spine and flexibility in back and hips.)

Mantra:Om Ravaye Namaha

3. Hastapadasana (Standing forward bend)

Lean forward and place your palms at the side of your feet. Touch your knee with forehead and exhale deeply.

Benefits:

(Promotes blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, and stimulates lymphatic system.)

Mantra:Om Suryaya Namaha

4. Ashwa Sanchalanasana (Equestrian pose)

Now, one leg back and place the other leg in the front with palms fixed on the ground. Raise your head and inhale.

Benefits:

(Exercises spine, strengthens hand and wrist muscles.)

Mantra:Om Bhaanave Namaha

5. Dandasana (Stick pose)

Bring the leg next to the other one. Keep the hips off the floor with both your hands supporting the body in a push up position and Exhale.

Benefits:

(Stimulates blood circulation, strengthens the heart, strengthens wrist and arm muscles, relieves neck and shoulder tension.)

Mantra:Om Khagay Namaha

6. Ashtanga Namaskara (Salute with eight parts or points)

Bend your knees, chest and forehead firmly down along with your palms. Keeps the elbows bent upwards. Hold your breath here.

Benefits:

(It makes leg and arm muscles stronger, it improves flexibility in neck, shoulders and back muscles. It also releases tension in the neck and shoulder.)

Mantra:Om Pooshne Namaha

7. Bhujangasana (Cobra pose)

Drop your waist and raise your upper body. Look upwards and keep your arms straight. Then inhale at a slow pace.

Benefits:

(It energizes circulation to stomach organs and improves it. Help stretching upper and lower body, assists flexibility in the back and nerves in the spine.)

Mantra:Om Hirany Garbhay Namaha

8. Adho Mukha Svanasana (Downward facing dog poses)

Raise your hips and just bring your head to the floor and heel on the floor. This position will exactly look like an inverted 'V' then exhale.

Benefits:

(Stimulates blood circulation, strengthens the heart, strengthens wrist and arm muscles, relieves neck and shoulder tension.)

Mantra:Om Mareechaye Namaha

9. Ashwa Sanchalanasana (Equestrian pose)

In this step the posture is the same as the fourth step and inhale.

Benefits:

(Exercises spine, strengthens hand and wrist muscles.)

Mantra:Om Aadityay Namaha

10. Hastapadasana (Standing forward bend)

In this step the posture is the same as the third step and exhale.

Benefits:

(Strengthens blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, and stimulates lymphatic system.)
 

Mantra:Om Savitre Namaha

11. Hastauttanasana (Raised arms pose)

This stage is same as the second stage and inhale.

Benefits:

(Strengthens balance, digestion, exercises arms and shoulder muscles, tones the spine, and it increase flexibility in back and hips.)

Mantra:Om Arkaay Namaha

12. Tadasana (Mountain Pose)

This stage is the final stage of Surya Namaskar and it is same to the first stage. You have to breathe normally here.

Benefits:

(Promotes balance, stimulates breathing system, exercises shoulder, back and neck muscles)

Mantra:Om Bhaskaray Namaha

Start performing Surya Namaskar from today, and feel the difference.