Surya Namaskar is a kind of yoga which has 12 different postures and each of it gives different benefits to the body by activating each and every online. It is literally meant to worship sun which is the energy giver of the entire universe. Surya Namaskar is best when done in the morning. There is a mantra that is enchanted while performing surya namaskar.
Given Below is the Surya Namaskar Mantra
1- Om Mitraye Namah
2- Om Ravayre namah
3- Om Suryay namah
4- Om Bhanave namah
5- Om Khagay namah
6- Om pushne namah
7- Om Hiranyagarbhaya namah
8- Om Marichaye namah
9- Om Adityaya namah
10- Om Savitre namah
11- Om aarkaya namah
12- Om bhaskaraye namah
This is considered to be one of the most valuable posture in yoga. It gives maximum benefits in limited time. Let us know a few health benefits of Surya namaskar.
- 1 Surya Namaskar Benefits Flexibility
- 2 Surya Namaskar Benefits Weight Loss
- 3 Surya Namaskar Improves Posture
- 4 Surya Namaskar Benefits Digestion
- 5 Surya Namaskar for Bones
- 6 Surya Namaskar Benefits for Skin
- 7 How to do Surya Namaskar?
- 8 Tadasana or Samasthitih or Mountain Pose
- 9 Urdhva Vriksasana or Upward Tree Pose
- 10 Uttanasana or Standing Forward Bend
- 11 Ardha Uttanasana or Standing Forward Half Bend
- 12 Chaturanga Dandasana or Four-Limbed Staff Pose
- 13 Urdhva Mukta Svanasana or Upward Facing Dog Pose
- 14 Adho Mukta Svanasana or Downward Facing Dog Pose
- 15 Disadvantages of Surya Namaskar
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Surya Namaskar Benefits Flexibility
Flexibility is a probably not something that is vital for the health, but if the body is flexible it becomes very easy for an individual to bend down, sit, stand and perform various flexible activities. Surya namaskar is considered to make the body flexible by softening the hard tissues. It helps the bones to move a rotate much smoother than usual. Hence this is one benefit that is very helpful for dancers and people who are involved in gymnastics. If you face difficulty in bending down often and feel that your body is not flexible enough, you much start this excellent yoga. This gives the fastest result in this matter.
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Surya Namaskar Benefits Weight Loss
Obesity is a common eating disorder where a person is too heavy than normal and there is no control over the food that is consumed. Benefits of surya namaskar for weight loss is well known. Infact yoga as a whole gives a lot of benefits when it comes to weightloss. However, to be specific, surya namaskar alone is sometime just sufficient to help you lose weight. But it is to be kept in mind that in order to lose weight a certain diet is necessary. If not surya namaskar too would only give the benefit to some extent but not fully. It provides energy to the body due to which the body is always active and it keeps burning fat throughout the day.
Surya Namaskar Improves Posture
There is a natural tendency of some people to always be bend whenever they are standing or sitting. Sometimes this bend is also noticed when they walk. This is a very bad posture as it not only makes you look unpleasant but also makes the person lethargy with time. Surya namaskar is considered to be very beneficial for people who have this habit of bending and sitting or standing. Some people do realize that they always bend, but it is often unconscious. They hardly realise that they are bending and sitting or standing. For people who are trying there best to rectify it, it is suggested to do surya namaskar everyday.
Surya Namaskar Benefits Digestion
Surya namaskar is considered extremely beneficial for improving the digestive system. Some people often face trouble with digestion. They are very sensitive to certain foods and a little irregularity in their meals can cause acidity and other digestive problems. Surya namaskar is one such yoga that can help to treat various digestive problems. As it makes the digestive system stronger it also builds up a resistant towards acidity and other problems related to digestion. It makes the stomach feel lighter and also helps in proper excretory functions. Hence, it is suggestible for people who suffer with digestion. It can also cure piles and constipation.
Surya Namaskar for Bones
Surya namaskar is usually done in the morning and facing towards the sun. In this process the body pulls in a lot of vitamin D. Vitamin D helps to provide calcium to the body. Calcium is a nutrient that contributes to healthy and strong bones. People who do surya namaskar regularly are less likely to suffer from osteoporosis. Osteoporosis is a condition in which the bones become very brittle and are more prone to getting fractures. As surya namaskar keeps the bones strong, it is very natural that it helps to prevent osteoporosis. It also prevents hairline fractures or any serious damage to the bone after minute accidents.
Surya Namaskar Benefits for Skin
Skin is an element of beauty. A person no matter what the skin colour is, is just beautiful because of the texture and smoothness of the skin. Surya namaskar facilitates proper circulation of blood throughout the body. Due to this blood circulation the skin remains healthy. Surya namaskar also helps people to get rid of wrinkles and fine lines. Which means it prevents pre-mature aging. Pre-mature aging is nothing but looking much older than one’s actual age. Surya namaskar prevents this and makes one look younger. It also helps to erase dark circles naturally as it tends to induce sleep. Sleeplessness is one of the main cause for dark circles.
How to do Surya Namaskar?
Surya namaskar is supposed to be done in the morning as it is considered to be the best time to do surya namaska. It is done facing towards the sun. It can be done every day. Here are the steps to do surya namaskar.
- Stand up straight with joint legs
- Joint both hands
- Lift up the hand by twisting it forward (This is the pranam asan)
- Inhale and bend bakwar (This is called urdhvamuktasan)
- Exhale and bend to the front making your arms parallel to your legs (This is called Paadhastasan)
- Inhale and exhale while touching your head to your knee
- Slowly take your left foot behind and sit with the support of the right leg which is between the two hands.
- Lift up your face to look towards the sky
- Then take lift your body and take the right leg behind
- Keep the right and left leg together behind you. You knee and but should be above the ground
- Bend your head and look towards your stomach and navel (This is called parvatasan)
- Now slowly touch the ground with your knee and then your stomach too.
- Slowly lift your body till the waist with the help of your palm. Look at the top (This is called bhujanga asan)
- Come back to the previous position by lifting your stomach and knee from the ground.
- This time take your right leg behind and try to sit with the support of your left leg.
- Bring both the legs to the front and touch your feet with your hands.
- Then slowly lift up your hand and stand up simultaneously.
- Once you stand straight bend a little behind
- Then get back straight and join your hands elbows and bring your arms down.
- Slowly leave your hands and relax.
Here are a few more other yoga poses and can be called follow up poses of surya namaskar that will give relief from various different health problems.
Tadasana or Samasthitih or Mountain Pose
Put your feet together. Especially thumb, and heals will be slightly apart. Stand straight. Firm your thighs and buttocks, relax your knees and chest. Open your palm and keep it acing the front. Stand in this posture and touch your tongue to the upper palate of your mouth. There are other variations too that can be done. You can take the hands straight to the front and stand in that posture. You can also interlock your fingers and make the palms either face you or facing away from you. This asana is beneficial for giving relief from back ache.
Urdhva Vriksasana or Upward Tree Pose
Stand up straight. Slowly lift you left leg up. Keep your knee in the front and the slowly turn the knee of you left leg towards your left. Which means just open up the legs like a gate. Then touch your left foot below your right knee and slowly pull it upward. Rest the sole of your left foot on the thigh of your right foot. The join both the hands and maintain a worshipping position. Relax your shoulders and raise your elbows up. Make sure your hip bones don’t widen apart and only your legs are open wide. Take 3 deep breaths, close the gate of leg, bring the left foot down and relax.
Uttanasana or Standing Forward Bend
Stand straight with feet together. Inhale and stretch both your arms straight over your head. Keeping your legs straight bend forward. Open up your arms when your body make 90 degree with your feet and then bring both the hand together while bending completely. Touch the back of your ankle and stretch your body. Try different holes to get different stretches. This yoga is said to increase the blood flow in the brain and has the ability to increase intelligence.
Ardha Uttanasana or Standing Forward Half Bend
Stand erect, with the base of your big toes touching each other and heals slightly apart. Look up, upto 45 degrees such that your back and neck is slightly stretched. Raise your arms from the side. Take your arms up above the head. Bend your body by keeping your back and legs straight. Slowly bend forward to touch the big toes of your feet. Extend your back by looking straight. Look up and stretch your back. Then slowly come back to 90 degree position and slowly stand up straight.
Chaturanga Dandasana or Four-Limbed Staff Pose
This yoga begins in a plank posture. For that, lie down on a mat on your stomach. Then keeping your toes strong, lift up your body with the support of your palm. Make sure your hands are directly below the shoulder and heels are over the toes. Now bend your elbow slowly and lower your whole body towards the ground, until you are only a few inches above the floor. Keep your body parallel to the ground. Hold this posture for 10 to 30 seconds. To release, lower the body down slowly and rest.
Urdhva Mukta Svanasana or Upward Facing Dog Pose
This is a pose that is followed by chaturanga. As you are on your chaturanga posture just a few inches above the ground, slowly push your upper half of the body upward with the supports of your palm and strength of your arms. Bring the top of your feet to touch the ground. Make sure you are not sagging to avoid pressure at the back. Keep the shoulders straight. Drive the tail bone down towards the hip. Face above. And the lift up your body and finally come down to rest.
Adho Mukta Svanasana or Downward Facing Dog Pose
Lie down on your stomach. Place your palms closer to your chest. With the help of your palm lift your chest up. Tuck your toes and lift your knees off the mat. In this posture your hip will be higher and the entire body would be in an inverted v posture. Let the sole of your feet touch the ground completely and the fingers of your hand be spread apart to get the required support. Stay in this position for 3 to 4 deep breaths. Then slowly bring your knees down. Push your hip towards the heels and stay there. Then come up to the sitting position.
These were the simple steps, but there are also slight modifications of surya namaskar based on the comfortability of people. There are also certain precautions to take when doing surya namaskar. Each and every posture has to be perfect, if you sag your body then you would receive adverse effects of Yoga. Do not strain yourself if you are not able to do it perfectly the first time. Also, don’t give up. Keep trying how much ever you can every day. Slowly you will be flexible and fit enough to do each posture perfectly. On clearing the doubt of how many surya namaskar per day, surya namaskar can be done several times a day. To start with one can start with 5 in a day, then slowly keep increasing it each weak.
Disadvantages of Surya Namaskar
There is no such specific disadvantage of doing yoga the right way and doing it regularly. It acts as a stress buster and makes the body healthy in every way. There are usually body pains when yoga is started initially, but this body pain is only temporary. The body slowly gets adopted to the different postures. But when it is done in the wrong way, instead of giving any advantage it may only give disadvantage. The body pain might not be temporary when it is done in the wrong way. It may cause some damage to tissues or muscles if the right pattern of it is not followed. Another side effects of surya namaskar is that it is an expensive one. To get the right training to do any yoga like surya namaskar one must get proper training and these trainings are often expensive. Finding a right trainer is also a big challenge. You might watch videos and do it, but one disadvantage is that you can’t correct yourself and hence a right trainer is extremely necessary.
This article has been written by Payel Roy and Edited By Akanksha Agrawal