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How To Do Surya Namaskar? 12 Surya Namaskar Postures And Benefits

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How To Do Surya Namaskar?

Morning is the right time to practice Surya Namaskar as the early morning sun-rays are rich source of Vitamin D which is required for strong bones and clear eyesight. You can use a carpet or a small piece of cloth for doing this. To attain the complete surya namaskar benefits, there are twelve mantras for each of the twelve postures and these mantras are to be recited for each posture. 

12 poses of Surya Namaskar

First Posture – Namaskarasana

You should be in a standing position with palms folded in front of your chest, feet together and toes touching each other. Breathe as usual and recite the mantra.

Mantra

Om Mitrayah Namaha

Benefits

The mind and body turn out to be healthy

Second Posture – Parvatasana

Lift your arms over your head and shoulders, with palms touching each other. The biceps should touch the ears. Inhale and stretch your abdomen to the maximum extent and tilt backwards.

Mantra

Om Ravaye Namah

Benefits

A good exercise for the shoulders and the food pipe (Esophagus). Vision is also enhanced.

Third Posture – Namaskara Hastapadasana

Breathe in deeply and hold the breath. Bend forward without folding the knees and keep the palms on the floor. Touch your knees with the forehead and exhale deeply. Initially, if you are not able to keep the palms on the floor, you can just touch it with the fingers.

Mantra

Om Suryaya Namaha

Benefits

This exercise is a remedy for belly and digestive ailments. The chest and hands become strong and your body grows to be well balanced. Also, diseases of the feet and fingers are set right.

Fourth Posture – Ekapada Prasaranasana

Breathe in and drag your right leg backward, with the knee and fingers of the foot touching the floor. Press hard the abdomen and belly such that they touch the left leg. Now raise your head as high as possible and look upward. Hold breath and resume in the posture for sometime.

Mantra

Om Bhanave Namaha

Benefits

As this exercise stretches the small intestine and the seminal vesicles, it is a good remedy for constipation and diseases of the liver. Besides, thinness of the semen and diseases of throat are also corrected.

Fifth Posture – Bhudharasana

Breathe in deeply and hold it. Pull both the legs backwards and keep the thumbs of the feet, ankles and knees touching each other. Keep the head, waist, the back and the elbows in a line and bend forward with the palms on the floor. Your body looks like a bow now.

Mantra

Om Khagaya Namaha

Benefits

This movement helps to relieve from the pains – especially of arms, legs and the knees. It is also good for the abdominal disorders.

Sixth Posture – Ashthanga Pranipatasana

Inhale and hold the breath. Keep the knees on the floor and make the chest and forehead to touch the floor. The palms are to be placed on the side of the chest. Ensure that the abdomen should not touch the floor and drag it.

Mantra

Om Pusane Namaha

Benefits

This exercise makes the arms strong and if ladies perform this Asana before getting pregnant, the child could be prevented from many diseases.

Seventh Position – Bhujangasana

Inhaling the breath, lower your waist and raise your upper body. Now look upwards and keep the arms straight.

Mantra

Om Hiranya-Garbhaya Namaha

Benefits

Apart from toning up the body and the back muscles, this Asana improves eyesight. Disorders related to the reproductive system and the irregularities in female’s menstrual cycle are corrected. Also improves blood circulation.

[Read: What Are The Benefits Of Surya Namaskar]

Eighth Posture – Bhudharasana

This position is the same as that of Bhudharasana, explained in fifth position.

Mantra

Om Marichiye Namaha

Ninth Posture – Ekapada Prasaranasana

Repeat the process of fourth position.

Mantra

Om Adityaya Namaha

Tenth Posture – Namaskara Hastapadasana

The position is same as that of the third one.

Mantra

Om Savitre Namaha

Eleventh Posture – Parvatasana

The procedure is same as that of step two.

Mantra

Om Arkaya Namaha

Twelfth Posture – Namaskarasana

Same as that of first position

Mantra

Om Bhaskaraya Namaha

This full round of Surya Namaskar can be repeated as many times as possible.
“Om Sri Savitra Soorya Narayanaaya Namah”

Nayana Hegde
Expert

Expert in Ayurvedic treatments for Women health, Yoga, Skincare and Infertility.

Nayana Hegde
Expert

Expert in Ayurvedic treatments for Women health, Yoga, Skincare and Infertility.