How to do Surya namaskar to become vivacious | Surya Namaskar mantra (Surya salutation)

How to do Surya namaskar? | Surya Namaskar mantra
Learn how to do Surya namaskar?

Surya Namaskar, or sun salutation, is a series of 12 postures that salute the sun. The sequence is designed to energize and rejuvenate your body and mind. Surya Namaskar can be done any time of day, but it’s especially beneficial first thing in the morning, before you eat anything.

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Sun salutations are a great way to start your day because they:

  • Energize and rejuvenate your body
  • Stretch and strengthen your muscles
  • Improve your flexibility
  • Calm your mind and nervous system
  • Stimulate your internal organs
  • Help you focus and concentrate better throughout the day

If you’re new to Surya Namaskar(1), start with 3 to 5 rounds (sets) and gradually work up to 12 rounds. The key is to move slowly and deliberately, focusing on your breath. As you exhale, release any tension in your body. As you inhale, fill yourself with energy and vitality. If you can’t do the full 12 rounds, don’t worry. Just do what you can and build up gradually.

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Surya Namaskar is an excellent way to start your day, but it’s also a great way to break out of an afternoon slump or wind down before bed. Whenever you practice, make sure you are in a comfortable place where you won’t be disturbed. Come into each posture slowly and mindfully, focusing on your breath. Remember, the key is to move with intention and purpose, not just to go through the motions. If you find your mind wandering, simply bring your attention back to your breath and the sensations in your body.

How to do surya namaskar correctly

Learn to do surya namaskar correctly
Learn to do surya namaskar correctly

Surya Namaskar is a yoga pose that is said to offer a variety of benefits. Some of these benefits include improved circulation, increased flexibility, and a strengthened immune system. Additionally, Surya namaskar is said to be beneficial for weight loss and stress relief.

The different poses of Surya namaskar

The different poses of Surya namaskar
The different poses of Surya namaskar

Surya Namaskar is a sequence of twelve poses that are performed in a specific order. The poses can be done quickly but should be performed smoothly and with control. In order to do Surya namaskar correctly, follow these steps:

  • Start in mountain pose.
  • Inhale as you step or jump your feet 3-4 feet apart.
  • Exhale as you fold forward, keeping your spine long and your head in line with your spine.
  • Place your hands on the floor, directly beneath your shoulders.
  • Inhale as you lift your torso and upper legs into a tabletop position.
  • Exhale as you slowly lower your hips to the floor and relax your forehead on the floor.
  • Hold this position for five breaths.
  • Inhale as you lift your head and torso, and then exhale as you step or jump your feet together, returning to mountain pose.
  • Repeat steps 2-8 for a total of six times

The best time of day to do Surya namaskar

Surya Namaskar is a yoga pose that is said to offer a variety of benefits, including improved circulation, increased flexibility, and a strengthened immune system. Additionally, Surya namaskar is said to be beneficial for weight loss and stress relief.

The best time of day to do Surya namaskar is in the morning, before breakfast. This allows you to take advantage of the energizing effects of the sun’s rays.

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Surya namaskar mantra

Om Mitraaya NamahaPraise be to the One who is the friend of all
Om Ravaye NamahaPraise be to the One who shines brightly and is filled with radiance
Om Suryaaya NamahaPraise be to the One who eliminates darkness and brings in light
Om Bhaanave NamahaPraise be to the One who is filled with brilliance and lustre
Om Khagaya NamahaPraise be to the One who traverses the entire sky and is all-pervasive
Om Pooshne NamahaPraise be to the One who provides nourishment and fulfils desires
Om Hiranyagarbhaaya NamahaPraise be to the One with a golden-hued lustre
Om Mareechaye NamahaPraise be to the One who shines with the light of innumerable rays
Om Adityaaya NamahaPraise be to the One who is the son of the divine cosmic mother, Aditi
Om Savitre NamahaPraise be to the One who gives life
Om Aarkaaya NamahaPraise be to the One who is worthy of all glory
Om Bhaskaraaya NamahaPraise be to the One who is wise and illuminates the heavenly world

Surya namaskar benefits

The sun is the source of all life. It is worshipped in many cultures as a god or goddess. The sun god Surya is said to be the ancestor of the human race. Hindus perform surya namaskar to express their gratitude to the sun for providing life-giving energy.

Surya namaskar is a complete body workout that tones every muscle and stimulates all the internal organs. It improves digestion, circulation, respiration and elimination. The practice of surya namaskar also purifies the mind and emotions. It helps you become calm and composed and develop positive attitudes towards life.

Surya Namaskar Yoga

Surya Namaskar Yoga is a great way to start your day! This yoga sequence invokes the energy of the sun and helps to open up your body and mind.

  • Begin in Mountain Pose (Tadasana). Stand with your feet hip-width apart and your arms at your sides. Inhale and lengthen your spine. Exhale and ground down through your feet.
  • Inhale and raise your arms overhead. Interlace your fingers and turn your palms to face the sky.
  • Exhale as you fold forward from the hips, keeping a flat back. Let your head hang heavy and breathe deeply into the stretch.
  • Inhale halfway up, then exhale into Downward Facing Dog (Adho Mukha Svanasana). Press firmly through your hands and spread your fingers wide. Lift your hips up and back, lengthening your spine. Keep your knees slightly bent if needed.
  • Inhale and step your right foot forward between your hands. Exhale and lower into a lunge, keeping your left knee stacked directly above your left ankle.
  • Inhale and sweep your arms overhead. Exhale as you fold forward, bringing your forehead to rest on your right leg. Breathe deeply into the stretch.
  • Inhale and come back up to standing. Exhale and step back into Downward Facing Dog.
  • Inhale and step your left foot forward between your hands, coming back into a lunge on the other side. Exhale and fold forward, bringing your forehead to rest on your left leg. Breathe deeply into the stretch.
  • Inhale and come back up to standing. Exhale and step back into Downward Facing Dog.
  • Inhale and lift your right leg up, keeping your hips level. Exhale and kick your right leg back into Three-Legged Dog (Tri Pada Adho Mukha Svanasana). Repeat on the other side.
  • Inhale and lower your knees to the ground. Exhale as you come into Child’s Pose (Balasana). Rest here for a few deep breaths before moving on.
  • Come onto all fours. Inhale and lift your right leg up, keeping your hips level. Exhale and kick your right leg back into Pack Horse Pose (Gomukhasana). Repeat on the other side.
  • Inhale and come up to a low lunge on your hands and knees. Exhale and twist your torso to the right, bringing your left elbow to rest on the outside of your right knee. Look over your right shoulder. Hold for a few deep breaths, then repeat on the other side.
  • Inhale and come up to a low lunge on your hands and knees once again. Exhale as you thread your right arm underneath your body and reach up towards the sky, turning your head to look up at your right hand. Hold for a few deep breaths, then repeat on the other side.
  • Inhale and come back to all fours. Exhale and lower your hips down into Cobra Pose (Bhujangasana). Inhale and press back up to all fours.
  • Inhale and lift your hips up into the air, coming into Downward Facing Dog once again.
  • Inhale and step your right foot forward between your hands, coming back into a low lunge on the other side. Exhale as you twist your torso to the left, bringing your right elbow to rest on the outside of your left knee. Look over your left shoulder. Hold for a few deep breaths, then repeat on the other side.
  • Inhale and come back to all fours. Exhale and lower your hips down into Cobra Pose once again. Inhale and press back up to all fours.
  • Inhale and lift your hips up into the air, coming into Downward Facing Dog one last time.
  • Inhale and step your left foot forward between your hands, coming back into Mountain Pose (Tadasana). Take a few deep breaths here, then slowly release your arms back down to your sides. You’ve now completed one round of Surya Namaskar! Repeat the entire sequence as many times as you’d like.

This is an example of a complete Surya Namaskar yoga sequence. You can modify or change any of the poses to suit your needs. Remember to listen to your body and only do what feels comfortable for you.

Conclusion

Surya Namaskar is a form of yoga that has many benefits, including improved flexibility, balance, and strength. It also helps to improve breathing and circulation. Surya Namaskar can be practiced by people of all ages and abilities. If you’re looking for a way to improve your health and well-being, consider adding surya namaskar to your routine.

Disclaimer

The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their health advisor to determine the appropriateness of the information for the reader’s situation.

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