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Surya Namaskar: Total Wellness With 12 Sun Salutations

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Surya Namaskar: Worshiping The Sun

The Sanskrit name Surya refers to the Sun and Namaskar means salutation. The sun provides life force to the whole creation and symbolizes spiritual consciousness. It has been worshiped since ancient times on the daily basis. In Yoga, PINGLA NADI represents sun and moon represents IDA NADI.

Sun salutation is a complete physical and spiritual practice in itself. It includes asana, pranayama, mantra and meditation. All the 12 postures involved in a round of Surya Namaskar are performed in a steady, rhythmic sequence, synchronizing with the breath and mental awareness. This is an effective way of loosening, stretching, massaging and toning up all the body joints, muscles and internal organs.

Time of Practice

The ideal time is at the sunrise, the most peaceful time of day. But it can be practiced at any time provided the stomach is empty.

Position 1: Pranam Asana (Prayer Pose)

Stand erect with both the feet together. Now take the Pranam Namaskar Mudra. Place the palms together in front of chest with eyes closed. Relax the whole body and mentally offering homage to the sun. Breathe normally.

Chant Mantra: OM MITRAY NAMAHA.

CHAKRA: ANAHATA.

Pranam asana- Prayer pose

Pranam asana- Prayer pose

Position 2: Hasta Uttan Asana (Raised Arm Posed)

Inhaling slowly, raise your arms up and bend back a little, keep both the arms separated, shoulder width apart.

Chant Mantra: OM REVAYE NAMAH.

CHAKRA: VISHUDDHI.

Hasta Uttan asana - Raised Arm Posed

Hasta Uttan asana – Raised Arm Posed

Position 3: Padhastan asana (Hand To Foot Pose)

Exhaling, slowly bend forward and try to bring the hands on the floor by the sides of your feet. Try touching the knees with the forehead. Do not strain. Keep the knees straight.

Chant Mantra: OM SURYAYA NAMAH.

CHAKRA: SWADHISTHANA.

Padhastanasan - Hand to foot pose

Padhastan asana – Hand to foot pose

Position 4: Ashwa Sanchalan Asana (Equestrian Pose)

Place the palm of your hands flat on the floor besides the feet. Inhale slowly, take your left foot back on the floor keeping your arms straight and with hips pressed down, look up. The Head should be tilted backward and the back arched.

Chant Mantra: OM BHAHAVE NAMAHA

CHAKRA: -AJNA CHAKRA.

Ashwa Sanchalan asana - Equestrian pose

Ashwa Sanchalan asana – Equestrian pose

Position 5: PARVAT Asana (Mountain Pose)

While exhaling, take the left foot back beside the right foot. Keeping feet together, raise your hips up like a mountain. Try to place the heels on the floor and bring the head towards the knees.

Chant Mantra: OM KHAGAYA NAMAHA.

CHAKRA: VISHUDDHI CHAKRA.

Parvat asana - Mountain pose

Parvat asana – Mountain pose

Position 6: Ashtanga Namaskara (Salute With Eight Parts)

Lower the knees, chest and chin to the floor. In the final position only the toes, knees, chest, hand and chin touch the floor. Breathe normally.

Chant Mantra: PUSHNE NAMAHA.

CHAKRA: MANIPURA.

Ashtanga Namaskara - Salute with eight parts

Ashtanga Namaskara – Salute with eight parts

Position 7: Bhujang Asana (Cobra Pose)

Now inhale slowly, raise the upper part of your body, up like the hood of COBRA SNAKE. Look up, pressing your hips down, feet together and arms stretched.

Chant MANTRA: OM HIRNAYA GARBHAYA NAMAHA

CHAKRA: SWADHISTHANA

Bhujang asana - Cobra Pose

Bhujang asana – Cobra Pose

Position 8: Parvat Asana

This stage repeat of position (5)

Mantra : OM MARICHAYA NAMHA.

Position 9: Ashwa Sanchalan Asana

This stage repeat of position (4)

Mantra : OM ADITYA NAMHA.

Position 10: Padhastan Asana

This stage repeat of position (3)

Mantra: OM SAVITRE NAMAHA.

Position 11: Hasta Uttan Asana

This stage repeat of position (2)

Mantra: OM ARKAYA NAMAHA.

Position 12: Pranam Asana

This stage repeat of positions (1)

MantraOM BHASKARAYA NAMAHA.

Benefits Of Surya Namaskara

Sun salutation stimulates and balances all the system of the Body, Including the endocrine, circulatory, respiratory and digestive system. Sun salutation increases awareness and Bestows good health and well-being, Removes Carbon dioxide and bring more oxygen, increase  by bringing fresh, oxygenated blood to the Brain. Its influence on the pineal gland and hypothalamus helps to prevent pineal degeneration and calcification.

Precautions

People suffering from high blood pressure, heart stroke, hernia and damage a weak heart should not practice this.

Duration

Beginners should practice 3 rounds and slowly add on one more round every week. After completion of sun salutation. It is necessary to perform shava asana or ADVASNA.

Suneel Singh

Newage yoga Guru Suneel Singh is a classic example of modernity and tradition. While at one time you catch him flexing his body with various types of yoga asanas, at some other time you can see the media-friendly yoga teacher sharing his knowledge on yoga and other topics with the media. Based in India , Suneel Singh is a person who has perfectly integrated age old traditional forms of yoga with newer and other forms of exercise to suit the urban lot. And his reach is quite widespread as he has been successfully conducting preventive health care workshops, focusing on fitness and health care solutions for ailments like Obesity, Diabetes, Neck pain, Arthritis, Stress, Insomnia, Heart problems, mental tension and depression etc

Suneel Singh

Newage yoga Guru Suneel Singh is a classic example of modernity and tradition. While at one time you catch him flexing his body with various types of yoga asanas, at some other time you can see the media-friendly yoga teacher sharing his knowledge on yoga and other topics with the media. Based in India , Suneel Singh is a person who has perfectly integrated age old traditional forms of yoga with newer and other forms of exercise to suit the urban lot. And his reach is quite widespread as he has been successfully conducting preventive health care workshops, focusing on fitness and health care solutions for ailments like Obesity, Diabetes, Neck pain, Arthritis, Stress, Insomnia, Heart problems, mental tension and depression etc

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150 comments
Denozo
Denozo 5pts

Maybe I do Sun Salutation with a total knee replacement ?

I had the surgery in October 12, 2015.

I need to start my yoga exercises again, however, I'm not sure when I can start again.

Sincerely ,

Ayurveda
Ayurveda 5pts

it is a good start Sabir Foenex :)

Neelkamal Maharaj
Neelkamal Maharaj 5pts

Is it true one should not do Surya Namaskar if one has Heart problems \U0001f60a

Manoj Sk
Manoj Sk 5pts

Ag sayali tu suryNmskar krtes ka?

Taran DeEp KaUr
Taran DeEp KaUr 5pts

I Feeling lazy when I doing yoga asan :-( dnt no why

Pinky Mohanty
Pinky Mohanty 5pts

hey aurvda lyk kya krte ho..yr ans do hmare question ka???

Nancy McLeod Weaver
Nancy McLeod Weaver 5pts

I use to do the salute regularily, tried it last night and realized how stiff I was, and arm strenth was very weak, must practice, it's amazing that I never forget the steps, age 67.

Pinky Mohanty
Pinky Mohanty 5pts

hey can i do mah regulr xcrcizses aftr doing dis surya nmaskar...???

Lily Lu
Lily Lu 5pts

Thanks for information

Ben Arya
Ben Arya 5pts

Suriya(Sun) Namaskar(Salutation)

Ayurveda
Ayurveda 5pts

To let people know what they mean!

Marcelina Garcia Peru
Marcelina Garcia Peru 5pts

Is that true?\U0001f612\U0001f612\U0001f612\U0001f612\U0001f612\U0001f612\U0001f612\U0001f612

Angela Nicole Conde
Angela Nicole Conde 5pts

Charlotte Edwards we should try this! \U0001f603 we need this in our lives again \U0001f61d

Ayesha Ali
Ayesha Ali 5pts

AGREE.......Total wellness......