Page Nav


శోధించు !



Classic Header


What is Surya Namaskar - How to do Surya Namaskar - Why is yoga day on 21st June?

What is Surya Namaskar ?  One Surya Namaskar is a sequence of 10 simple asanas (Yoga postures) performed gracefully. Surya Namaskar is a Sun...

How to do Surya Namaskar
What is Surya Namaskar ? 

One Surya Namaskar is a sequence of 10 simple asanas (Yoga postures) performed gracefully. Surya Namaskar is a Sun Salutation that is traditionally performed at dawn facing towards the rising sun. Its roots can be found in the yoga philosophy of Vedic traditions. The routine helps develop all five personality levels, namely physical, prana, mental, intellectual, and spiritual. This helps individuals to lead a very healthy lifestyle with a profound sense of well-being.

What are the benefits of Surya Namaskar ?

Surya Namaskar in a set of ten yoga postures provides good exercise to the whole body, calms the mind, and sharpens the intellect.

  • Surya namaskar energizes the entire neuroglandular and neuromuscular system of the body and its regular practice ensures a balanced supply of oxygenated blood and perfect harmony to all the systems of the body thus involves the entire psychosomatic system of human constitution.
  • Surya-namaskar is a complete exercise to all the muscles and joints of the body. It tones all the muscles of the body and reduces fat thereby helping to control obesity and metabolism of the body..
  • It strengthens the spine and abdominal muscle to control nervous system and activity of the internal organs.
  • It expands the rib-cage, increases the capacity of lungs making the breath smooth and easy.
  • It activates the glands and regulates the hormone.
  • It encourages the lymph drainage thereby increasing the immunity and resistance of the body.
  • It increases the circulation of the whole body thereby acting as an excellent cardiac workout to enhance the blood circulation and warming up the body.
  • It increases concentration, memory, learning and focusing ability and vigilance.
  • It is relaxing and rejuvenating, and tension, stress, and anxiety melt away as you perform Surya Namaskar.
  • Surya Namaskar practice stimulates and conditions virtually every system in the body. It is good for the heart and stimulates the cardiovascular system. It oxygenates the blood and helps strengthen the heart. Surya Namaskar is good for the digestive system and the nervous system. It stimulates the lymphatic system and supports respiratory system health, as well.
  • Surya Namaskar is an excellent alternative to caffeine and other stimulants. If you suffer from insomnia or sleep disturbances, you will find practicing Surya Namaskar aids in helping you fall asleep without the need for depressants.

Who should and should not practice Surya Namaskar?

Surya Namaskar is appropriate for every age group with certain limitations and subject to medical conditions. Pregnant women should not practice after the first 3 months. People with high blood pressure or heart disease should consult their physician before practicing Surya Namaskar. People with back pain should also consult a physician before practicing Surya Namaskar.

How to do Surya Namaskar ?

Different schools of yoga do Surya Namaskar with slight variations. There are more than 40 forms of Surya Namaskar. This site presents easy to follow instructions How-to-dos.

When do we practice Surya Namaskar?

The best time to practice Surya Namaskar is early in the morning on an empty stomach during Sunrise. You may or may not see the sun based on the location of your practice.

How many positions are there in Surya Namaskar?

The Suryanamaskar is done in more than 40 different styles all over the world.
There are set of well-balanced movements that will stretch all the muscles in the body.
many yoga institutes to do 10-step routine of Surya Namaskar that is simple to follow.

Following are the 13 names of Surya – the Sun god. Say one name before every repetition.

ध्येय सदा सवितृ मण्डलमध्यवर्ति, नारायण सरसिज़ासनसन्निविष्ट ।
केयूरवान मकर कुण्डलवानकिरीटी, हारी हिरण्मय वपूर्धृत शंख चक्र ॥

Om dhyeya sada savitra mandala madhyavarti |
Narayana sarasija sanasanni vishtah |
Keyuravana makarakundalavana kiriti
Hari hiranmaya vapura dhritashankha chakrah ||

One should meditate on the form of Lord Narayanasituated in the sun globe. He is seated on a lotus, with golden bracelets, crown, shark earrings; he is golden in complexion and holds the Shankha and chakra in his hands

                                    Surya Namaskar mantras
Surya Namaskar Steps

surya namaskar sthiti
       surya namaskar sthiti

Surya Namaskar-Position: From Aarama, come to Surya Namaskar-Position (starting posture) in 3 counts: Ek-Do-Teen. These are the actions to be performed in three counts.
1. Join the heels, hands on the side, fingers facing down and palm open.
2. Join the toes.
3. Join your hands to form Namaste position. Palms should be pressing against each other and the thumb joint should be at sternum (Solar Plexes).
In this posture, breathing is normal and slow. Face should be normal and relaxed.

Step One: As you breathe in… Slowly raise your hands with biceps touching the ears and hands in namaste posture. Slowly bend backwards from your waist. Do not bend the knees. Look towards your palm.

Step Two: While breathing out… Slowly bend forward from the waist. Try to touch your palm to the floor on either side of your legs. Do not bend the knees. Nose should touch the knees. People with back problems should not bend too much. Bend only as much it is comfortable.

Eka Pada Pranamasana
                                Eka Pada Pranamasana
Step Three: As you breathe in… [Note: The description is for odd-numbered namaskars (1st, 3rd, 5th, etc.) For even-numbered ones (2nd, 4th,..) interchange left and right leg]. Take your left foot back. The left knee should touch the floor. Two palms should be completely on the ground and the right foot should be in between the two hands. Fingers should be pointing to the front. Lean forward on the right knee, so that calf and thigh muscles press against each other chest rests on the thigh. Look up and make a concave on your back.

Chaturanga Dandasana
                                   Chaturanga Dandasana
Step Four: While breathing out… Take right foot back and join with left foot. Arms should be straight. Most of the weight will be on the arms. The body should be in one plane like a slide. Look 5 feet in front of you on the floor.

                             ASHTANGA PRANIPATASANA
Step Five: Bend your arms and touch your feet, knees, chest and forehead to the ground. Do not touch abdomen or nose (you don’t want to breathe in the dust!)

Step Six: As you breathe in… Come forward and bend back as much as you can. Abdomen should come between your hands. Look back from the top. Two legs should be joined.

Adho mukha svanasana
                                  Adho mukha svanasana
Step Seven: While breathing out… Form a mountain like posture. Push your chin towards the chest. Heels should touch the floor.

eka pada prasaranasana
                                 eka pada prasaranasana
Step Eight: As you breathe in..[Note: The description is for odd numbered namaskars (1st, 3rd, 5th, etc.). For even numbered ones (2nd, 4th,..) replace left leg with right leg] bring your left foot forward all the way between the hands. Exactly like step three.

Step Nine: While breathing out…Bring the right foot forward and stand up as in Do.

Surya Namaskar Sthiti
         Surya Namaskar Sthiti
Step Ten: Back to Surya Namaskar Sthiti.

Antya Sloka:

Adityasya Namaskaram, Ye Kurvanti Dine Dine
Ayurpragya Balam Veeryam, Tejas Teshaan Cha Jaayate

Meaning: Those who salutes the sun every day, (their) life expectancy, conscious, strength, courage and vital power would grow.

No comments