Steps and Benefits of SURYA NAMASKAR

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Nowadays, everyone is conscious about ones health and they try to be a fitness freak. But due to lack of time and busy schedule people can’t concentrate on it. There is a universal kind of exercise, for all ages and for all the genders which is popularly known as Surya Namaskar. It’s the only exercise which can be performed within a short period of time and at no cost. What is Surya Namaskar??

Surya Namaskar, also known as Sun Salutation or Sun obeisance or Sun prayers or Prostrations to Sun is the oldest form of paying respect to the Sun which is one of the main sources of all forms of life on the earth and also a great star that centers the solar system. There is a saying from an ancient era, that the different parts of the body are controlled by impulses of light.

The Surya Namaskara’s comprises of 12 sets of Asanas which can be done at least 12 rounds every day which usually takes 12 to 15 minutes which is equivalent to 288 powerful yoga asanas. The Surya Namaskaras also stood as a link between the warming-up poses and the intense yoga asanas.

There are 12 Mantras for the 12 sets of Asanas such as: 1)Om Mitraya Namah 2)Om Ravaye Namah 3)Om Suryaya Namah 4)Om Bhanave Namah 5)Om Khagaya Namah 6)Om Poosne Namah 7)Om Hiranyagarbhaya Namah 8)Om Marichaya Namah 9)Om Adityaya Namah 10)Om Savitre Namah 11) Om Arkaya Namah 12)Om Bhaskaraya Namah.

It is also known as Prayer Pose. The initial step of the Asana is to stand at the edge of the mat and keep the feet together. Now make sure your weight is equally balanced on both the feet. Then relax your shoulders and expand your chest. Lift both your arms up by inhaling and then exhale. Now, bring your palms in front of your chest in a prayer position.

Hasta Uttanasana: It is also known as Raised Arms Pose. Lift your arms up and back by inhaling and ensure your biceps are close to your ears so that your whole body is to be stretched from the heels to the tips of the fingers and then exhale.

Pada Hastasana:
It is also known as Hand to Foot Pose or Uttanasana. Start the asana by exhaling and bend forward from the waist. Make sure that your spine is straight and then bring your hands down on the floor and beside the feet by inhaling.

Ashwa Sanchalanasana:
It is also known as the Equestrian Pose. Breathe in and bring, your Left Leg back, as far as you can. Then bend your Right Knee and place your arms next to your feet. Also make sure to look straight.

It is also known as Mountain Pose or the Adho Mukha Svanasana. Start the procedure by exhaling, then lift up your hips and tailbone so that your chest must face downwards which looks in the form an inverted V.

Ashtanga Namaskara:
It is also known as the Salute with Eight Parts of the body. Slowly bring your knees to the floor, and then Exhale. Now, take your hips back, and move forward smoothly. Note that your chin and chest should rest on the floor. Slightly raise your buttocks such that the hands, feet, knees, chest, and chin should be in contact with the floor.

It is also known as The Cobra Pose. Initially move your body forward and raise your chest up like Cobra Pose. Now, bend your elbows and note that your shoulders must be placed away from the ears. Then turn your face upwards to complete the posture.

Other steps are same as Parvatasana, Ashwa Sanchalanasana, Pada Hastasana, Hasta Uttanasana and Pranamasana in such a way that if the first six sets are done on right leg then the next six set should be done on the left leg and vice-versa.

Benefits of Surya Namaskaras:
There are multiple benefits of practicing Surya Namaskara’s daily such as:
• Improves blood circulation in the body.
• Reduces weight.
• Leads to a regular menstrual cycle.
• Keeps you healthy.
• Increases the skin tone.
• Reduces hair loss.
• Reduces anxiety and make you calm down.
• Relaxes your mind.
• Reduces cardiovascular problems.
• Increases immune power.

Surya Namaskar was done regularly as a daily regime in our grandfathers generation but now people somehow are far from this. Though everyone knows how it is helpful to us but as per today’s lifestyle 80% of people are skipping exercise. please do not skip exercise and keep regular practice of Surya Namaskar as it is very helpful in many health related issues. To keep our self fit and healthy give some time to our self. Start with 5 Surya Namaskar daily then you can gradually increase the number according to your capacity.



Trupti Bhatt

Extremely enthusiastic about writing, reading, movies and food; though not necessarily in that order! A Feminist by choice and finds comfort in giving 'gyaan' from time to time. Would love constructive feedback on my writing as I am always looking for ways to improve!

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