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Surya namaskar is a main among the rugs performed with its body and breath, which is made up of 12 asanas and is also very popular.
It is a complete sadhana or yoga practice in itself and includes asana, pranayama, mantra, meditation techniques सूर्य नमस्कार, or sun salutation is a combination of 12 powerful yoga poses.
Apart from this, sun asanas are very good cardiovascular exercise. Surya namaskar has a very positive effect on the body and mind.
Morning Surya Namaskar is considered to be very good with an empty stomach. each round of Surya namaskar consists of two sets, each set is composed of 12 yoga asanas.
It is a highly effective yoga practice to balance mental and physical health. you might find several ways to do Surya Namaskar.
However, it is advisable to stick to one particular version and practice it regularly for the best result.
The traditional hatha yoga scriptures and was included Surya namaskar to balance mental and physical energy.
The sequences have gained popularity as one of the most popular asanas for weight loss sequences.
1. How to do Surya namaskar one by one
1. प्रणामासन आसन (Prayer Pose): Stand on the mat. keep your feet close together, and allow equal weight on both feet.
Expand your chest and relax your body as you breathe in, lift both arms from the sides, and as you exhale, bring your palms together in front of the chest in a prayer position.
Note: Bring awareness, and relax the mind, and soul pranamasana is about relaxing and peace. benefits body-mind balance.
2. हस्त उत्तानासन (raised arms pose): Take a deep breath and raise your hands upward keep your biceps close to the ears and then greet both hands and take them to your back and at the same time bend the waist as much as possible. this asana helps stretch your body.
Note: Raised arms pose improves your digestion process, If you suffering from back pain or shoulder injury should avoid this asana.
It expands your chest volume, which allows you to take a deeper breath.
3. हस्तपादासन (standing forward bend): Breathing out, bending the waist forward while straightening the spine.
After exhaling completely, bring the hands down from the side of the legs.
Remained in the position for a few seconds for about 5 to 10 seconds.
Note: Stretch your hips, hamstrings, and calves keep your spine strong and flexible, relieves tension in the spine, neck, back, and stretch inner thigh muscles.
If someone suffers from back pain, the knee joint escapes this asana.
4. अश्व संचलनासना (equestrian pose): Breathing in, pushing your right foot backwards, as far as possible put your right knee on the floor and, keep the left foot close to your chest.
Hold on to this position for 2 to 5 seconds and look at the sky.
Note: Increases the flexibility of the back, strengthens the muscle of the chest hence enhancing lung volume, helps those suffering from constipation, and is helpful for sciatica patients.
5. दंडासन (Stick pose): Bring your left leg backwards and keep your entire body in a straight line. hold a few seconds.
Note: improves posture, stretches shoulders and chest, strengthens the spine, helps to calm brain cells.
6. अष्टांग नमस्कार (salute with eight parts or points): breathing out, slowly bring your knee down to the floor, take the hips back and slightly up and rest your chest and chin on the floor.
Enhance your poster a little. two knees, two hands, two feet (eight parts of the body), and chest or chin should touch the floor.
Note: These asanas improve the versatility of the back and increase arm strength while opening up the chest, you can avoid this asana if you have a wrist injury, shoulders, elbows, or any recent injury to your neck, back.
7. भुजंगासन (Cobra pose)
- place your hand under your shoulders
- Touch your elbows into the sides of the body.
- Inhale gently lift your head and chest off the floor keep your lower ribs on the floor.
- Start to straighten your arms, raise your chest off the floor. keep your head upwards. push your hands down to the floor.
- straighten your arms as much as you can.
- hold your body for a few seconds to retain this position.
Note: strengthens the entire back and shoulders, expand your chest, which allows you to take a deep breath, is helpful for asthma patient, improves blood regulation, and open up the shoulders and neck.
8. अधोमुख शवासन (downward-facing dog pose): Breathing out, lift the hips, and the tailbones up to bring the body into the v inverted pose.
Note: The asanas are great for piles if someone suffers from a lot of digestion problems, gas, or acidity.
This might be the only yoga asana that you need to add to your daily life routine and improve your hearing abilities.
This pose helps increase blood flow to your head, it means no more hair loss or grey hair.
9. अश्व संचलनासना (Equestrian pose): Repeat asanas breath in, bring the right foot forwards in between two hands.
Pushing your left foot backwards, as far as possible hold a few seconds on this position and lookup.
Note: If someone suffering from a shoulder injury, or neck injury, no longer do this exercise.
10. हस्तपादासन (standing forward bend): Repeat asanas breathing out, bend your waist forward, and touch the floor with both your hands (palms). hold a few seconds 5 to 8.
Note: Gently the plans on the floor. you may bend the knees when necessary.
11. हस्त उत्तानासन (raised arms pose): Breath in, raise your hand upwards and bend backwards a little.
Pushing the hips slightly outwards. A raised arms pose helps you stretch back muscles.
Note Backward a little if you suffering from back pain or neck injury on that note you can avoid it.
12. ताड़ासन (mountain pose): Stand straight and keep your hand with the body. relax in this position for a while and observe the sympathy in your body.
Note: This complete one set of Surya namaskar completes the round by repeating the steps 6 to 8 times. Surya namaskar is a combination of 12 asanas.
2. Benefits of Surya Namaskar (सूर्य नमस्कार के लाभ)
Increase blood circulation: The active inhalation and exhalation process throughout the Surya namaskar keeps the blood oxygenated and the lungs ventilated.
Improves flexibility: It is the best asanas for the overall body it improves blood circulation of all the vital body parts.
- Strengthens the muscles of the arms and waist
- Improves concentration power
- Makes the spine and waist more flexible.
- Improves digestion.
- Improves the function of the heart.
- Improves body posture and reinforces your back muscles and spine, it also stretches your shoulders and chest.
- Surya namaskar is a powerful tool for strengthening your back as well as your muscles and bringing down blood sugar levels.
- It also improves your metabolism and blood circulation as well.
3. How many Surya Namaskar should we do in a Day?
If you doing Surya namaskar, Do it 8 to 10 times a day it’s quite helpful because it helps keep your body active (physically or mentally.
Everyone has a different ability, it depends on your ability to do Surya Namaskar, how often and for how long you can do it?
But in the case of new beginners, it becomes a different thing. if beginners do 3 to 4 sets in the opening time, it will prove to be quite good for them.
For beginners to yoga practice, you could start with three to five rounds and then gradually go up to as many as you can comfortably do (even up to 100 + if you can).
CONCLUSION
The traditional hatha yoga scriptures included Surya namaskar to balance mental and physical energy, it also improves your metabolism and blood circulation.
If you doing Surya namaskar, Do it 8 to 10 times a day it’s quite helpful because it helps keep your body active (physically or mentally).
Surya namaskar is a powerful tool for strengthening your back as well as your muscles and bringing down blood sugar levels.
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