Whenever we heard of yoga Asanas the very first yoga comes to our mind is Surya Namaskar. Surya Namaskar well known as Sun Salutation means “To Salute Sun”. It is performed through 12 Different yoga Asanas step by step. Surya Namaskar has many different benefits, so you should definitely practice Surya Namaskar. Today, In this latest blog, we’re going to talk about the 12 Steps of Surya Namaskar For beginners along with their benefits. Click here
Benefits of Surya Namaskar (Sun Salutation).
Performing Surya Namaskar for beginners is quite challenging but once, you start knowing about the benefits Surya Namaskar you will find that, The 12 Asanas of Surya Namaskar basically involve moving from standing position into downward position and then back to the standing position. Surya Namaskar is very good exercise for people having cardio vascular diseases. It helps improves blood circulation.
Surya Namaskar helps to improve your physical, mental as well as spiritual health. It keeps your mind away from stress and anxiety, so you must practice Surya namaskar.
Surya Namaskar for Beginners Step by Step:
Surya namaskar for beginners is more beneficial when it is performed in front of Sunlight in the morning. It is the complete exercise for the human body that improves posture and flexibility of the body.
Surya namaskar or Sun Salutation is the great sequence of 12 yoga asanas each pose is associated with different mantras of Lord Surya along with different significance, Surya Namaskar sequences are of two types A and B.
Surya Namaskar 12 Sequences:
1. Pranamasana (Prayer Pose)
- Stand straight on your mat, in the front of Sun in the morning.
- Bring your hand together in front of your chest in prayer pose and
- Chant mantra “Om Mitraya Namah”,
- Take a deep breadth and exhale.
Chanting mantra called “Om Mitraya Namah” in the mind while performing this pose means a salutation to the lord who is affectionate to all.
2. Hasta Uttanasana (Raised Arms Pose)
- Inhale, and raise your both arms up above head
- Bend slightly a little in backward direction
- Chant mantra “Om Ravaye Namah”,
Chanting the mantra called “Om Ravaye Namah” in the mind while performing this pose means ‘Greeting to the one who is the cause of all causes’.
3. Hasta Padasana (Standing Forward Bend)
- Breathe out, and bend from your waist towards knees
- Brings your palms touching down the floor,
- Chant mantra,”Om Suryaya Namah”,
Chanting the mantra called “Om Suryaya Namah” in the mind while performing this pose means ‘Greetings to the one, who induces all the activity’.
4. Ashwa Sanchalanasana (Equestrian Pose)
- Inhale and take your right leg back now,
- keep your left knees bend at 90-degree angle, and palms touching down the floor
- Arch your back and head upwards, and
- Chant mantra,”Om Bhanave Namah”,
This mantra signifies, A greetings or salutation to the one who, diffuses light around the world.
5. Adho Mukha Svanasana (Downward Dog Pose)
- Exhale, and bring the left foot beside right,
- Raise the hips high and
- keep your head in between the arms
- Chant mantra, “Om Khagaye Namah”,
This mantra signifies, A greetings or salutation to the one who, moves in the sky.
6. Ashtanga Namaskara (Eight Limbed Pose)
- Exhale, and drop the knees to the floor,
- Bring the chest and chin to the floor
- keep the hips slightly higher
- Chant mantra, “Om Pushne Namah”,
The Mantra signifies, A salutation to the one, who nourishes all.
7. Bhujangasana (Cobra Pose)
- Inhaling, lift your chest and head up
- keeps your whole lower body on the ground
- Chant in the mind, “Om Hiranya Garbhaye Namah”,
The Mantra that Signifies, A greeting to the one who, contains all the golden rays.
From Here, we will have to repeat the same poses from 1-5 in reverse manners with different Mantras. Let’s see how?
8. Adho Mukha Swanasana (Downward Dog Pose),Repeated
- Breathe out, and now again lift the hips upward,
- form shape like inverted ‘V’
- keeping your head inwards and,
- Chant mantra “Om Marichaye Namah”
The Mantra that Signifies, A greeting to the one who, possesses Raga.
9. Ashwa Sanchalanasana (Equestrian Pose, other leg)
- Inhaling, Bring the right foot forward at 90- degree angle,
- place your palms down the floor
- keep your head up
- Chant mantra “Om Adityaya Namah”
This mantra means, A salutation to the son of Aditi.
10. Hastapadasana (Standing Forward Bend),once again
- While exhaling bring your left foot forward
- And, meet to the right foot
- keeping your hands on the floor, as much as possible try to straightens your legs
- Chant Mantra in the mind “Om Savitre Namah”
Chanting this mantra means ,A greet or salute to the one who, produces everything.
11. Hastauttanasana (Raised Arms Pose), repeating again
- Inhale, and come back straight
- raise your both arms up above your head,
- Arch your back slightly, and
- Chant “Om Arkaya Namah”
This Mantra signifies, Salutation to one who is worthy of praising.
12. Pranamasana (Prayer Pose), Last pose
- Exhaling, keep your both arms in prayer pose
- And, chant mantra, “Om Bhaskaraye Namah”.
A mantra that signifies, A Salutation to the one, who is the cause of lustre.
Conclusion:
This was all About Surya Namaskar For Beginners All these steps of Surya Namaskar or Sun Salutation have to be repeated on the other with another leg. This is how Surya Namaskar is performed, Doing it both the legs one by one will complete one round of the Surya Namaskar. One can gradually increase number of rounds depending on the stamina. And Yes, we can say that “there is no yoga without Surya namaskar, Surya Namaskar is the ultimate salutation to the Lord Sun.
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