12 Poses of Surya Namaskar and Its Health Benefits
Life on this earth exists because of Sun. Without the Sun, there will be no life on this earth. The Surya Namaskar or Sun Salutation is the ancient strategy of paying admiration and being thankful for the Sun which is a wellspring of all types of life on this earth. It comprises 12 extreme yoga asanas in two sets. Explains Mohit Bansal Chandigarh These 12 poses complete one cycle of Surya Namaskar. To complete the second cycle, you really want to practice the same arrangement of poses on the other side of the arms and legs.
It is viewed as best on the off chance that you practice it in the early morning while starving. This yoga asana is basic yet strong to lead our life in a greater way. For the people who are occupied in their work life and don’t set aside the opportunity to do yoga, this is the right asana for them. This asana has a variety of advantages starting from relaxing the mind, helping in blood circulation, extending the body, and toning the muscles to give a decent cardiovascular exercise. Explains Mohit Bansal Chandigarh the best exercise you can do for a sound body and mind.
These strong yoga poses have a greater impact on the heart, liver, digestive system, chest, throat, legs, stomach, and muscles. Practicing Surya Namaskar daily helps us in balancing three constituents of our body for example Kapha, Pitta, and Vata in a greater way.
At the point when we practice Surya Namaskar, we can remember chants for each pose. The chants help to bring harmony of body, breath, and mind. At the point when we chant these mantras with a profound feeling of gratitude, a degree of spirituality blossoms within us. You can either chant the mantras to yourself or verbally. Know about your breathing while at the same time chanting and please chant the mantras with legitimate pronunciation.
Steps of Surya Namaskar
Step-1: Pranayama (Prayer Pose)
Stand at the front focal point of your mat, with your feet together. Expand your chest and relax your shoulders. As you breathe in, chant Om Mitraya Namah (Who is cordial to all) and lift both of your arms up from the sides, and as you exhale, bring your palms together before the chest in a prayer position.
Benefits: It helps to relax the sensory system and maintain the balance of your body, explains Mohit Bansal Chandigarh.
Step-2: Hasta Uttanasana (Raised Arms Pose)
While breathing in, chant Om Ravaye Namah (The shining one, the radiant one) and lift your arms up and back, keeping your biceps near your ears.
Benefits: It stretches the muscles of the lower body and provides strength in the long run. This pose also helps us breathe better by allowing more oxygen into our lungs and by extension our bodies. You want to stretch your whole body, to better enable you to exercise.
Step-3: Hasta Padasana (Hand to Foot Pose)
While breathing out, chant Om Suryaya Namah (One who is the dispeller of darkness and liable for bringing activity) and curve forward from the waist, keeping the spine erect. As you will exhale completely, bring your hands down to the floor, alongside the feet.
Benefits: It makes the waist and spine adaptable, explains Mohit Bansal Chandigarh. Extends the hamstrings and opens the hips, shoulders, and arms.
Step-4: Ashwa Sanchalanasana (Equestrian Pose)
While breathing in, chant Om Bhanave Namah (One who illuminates, the bright one) and push your right leg back as far as conceivable. Bring the right knee to the floor and gaze upward.
Benefits: It makes the spine and neck adaptable and strengthens the leg muscles. It also helps with acid reflux and constipation.
Step-5: Dandasana (Stick Pose)
While you breathe in, chant Om Khagaya Namah (One who is all-pervading, one who travels through the sky) and take the left leg back, bring the whole body in a straight line, and keep your arms perpendicular to the floor.
Benefits: It extends the arms, chest, shoulder, and spine, further develops stance, and calms the mind.
Step-6: Ashtanga Namaskara (Salute with eight parts Pose)
Delicately bring your knees down to the floor and exhale. Chant Om Pushne Namah (Giver of sustenance and satisfaction), take the hips back slightly, slide forward, and rest your chest and jawline on the floor. Raise your buttock a tad. The hands, knees, chest, and jaw ought to touch the floor.
Benefits: It increases the adaptability of the back and spine. Strengthen the back muscles and diminishes pressure and anxiety.
Step-7: Bhujangasana (Cobra Pose)
Slide forward, chant Om Hiranyagarbhaya Namah (one who has a golden-colored brilliance), and raise the chest up into the cobra pose. You may keep your elbows bowed here, however, the shoulders should avoid the ears. Admire the sky. As you inhale, make a delicate work to push the chest forward, as you exhale, make a delicate work to push the navel down. Fold the toes under. Guarantee you are extending similarly as much as you can, don’t drive your body. You will learn as you progress, please note that yoga is an excursion, not a competition.
Benefits: It extends the shoulders, chest, and back, increases adaptability, and elevates the state of mind.
Step-8: Parvatasana (Mountain Pose)
While breathing out, chant Om Marichaye Namah (The giver of light with an infinite number of rays) and lift the hips and the tail bone up. Keep your chest downward in a modified ‘V’ act. If conceivable, attempt and keep the heels on the ground and make delicate work to lift the tailbone up, going further into the stretch.
Benefits: It increases the bloodstream to the spinal locale and strengthens the muscles of the arms and legs.
Step-9: Ashwa Sanchalanasana (Equestrian Pose)
While breathing in, chant Om Adityaya Namah (the child of Aditi, the astronomical heavenly mother) and bring your right foot in the middle of between the two hands, left knee down to the floor, press the hips down and admire the sky. Place the right foot exactly between the two hands and the right calf perpendicular to the floor. Here, make a delicate work to push the hips down towards the floor, to extend the stretch.
Benefits: It brings adaptability to leg muscles and tones the abdominal organs. Explains Mohit Bansal Chandigarh that Surya Namaskar a shot and see the improvements in your life yourself.
Step-10: Hasta Padasana (Hand to Foot Pose)
While breathing out, chant Om Savitre Namah (One who is answerable forever) and bring the left foot forward. Keep the palms on the floor. You may twist your knees, if necessary. Delicately straighten the knees and in the event that you can, attempt and touch your nose to the knees. Keep breathing. Try not to compel your body to achieve something.
Benefits: It stretches your thighs and further opens up important joints like your shoulders and hips.
Step-11: Hasta Uttanasana (Raised Arms Pose)
While breathing in, chant Om Arkaya Namah (One who deserves praise and greatness) and roll the spine up. Hands go up and twist backward a tad, pushing the hips slightly outward. Guarantee that your biceps are adjacent to your ears. The rationale is to extend up more rather than stretch backward.
Benefits: It stretches and tones the muscles of the abdomen. Expands the chest which brings about a full intake of oxygen where lung capacity is completely used. The target of doing this asana is to expand the whole body from heels to the tips of fingers.
Step-12: Tadasana (Standing or Palm Tree Pose)
As you exhale, chant Om Bhaskaraya Namah (Giver of wisdom and vast illumination), first straighten the body and then bring the arms down. Relax here and notice the sensations in your body.
Benefits: It strengthens thighs, knees, and ankles and further develops pose. Explains Mohit Bansal Chandigarh that feels it is really important.
Top advantages of Surya Namaskar
Helps in weight misfortune: Nowadays individuals are experiencing weight gain because of way of life issues and an abundance of stress. The Surya Namaskar practice extends the abdominal muscles and helps to diminish the abundance of weight and fat around your stomach. In addition, it also helps to tone your arms, and abs and brings adaptability to your spine.
Stress-diminishing agent: The Surya Namaskar helps to decrease pressure and further develop memory and the sensory system. It brings calmness and helps to concentrate.
Further develops blood circulation: The Surya Namaskar practice isn’t just engaged with physical activity yet in addition in mental activity. Since inhalation and exhalation include in this practice, the lungs are consistently ventilated and the blood remains oxygenated. It’s a powerful practice to detoxify your body as far as eliminating carbon dioxide and other toxic gases.
Regular practice of 12 rounds of Surya Namaskar in the early morning hours gives huge advantages mentally as well as physically. Stay focused and stay safe!