SuryaNamaskar: Various Asanas, Importance and Methods !!

Surya Namaskar is considered to be the best of the Yogasanas, it is also called as Sarvanga Vyayama. Only its regular practice is capable of giving the benefit of complete yoga exercise to the person. By its practice, the person's body becomes healthy and glowing. 'Surya Namaskar' is said to be useful for women, men, children, young and old people.

When to do Surya Namaskar?

Like all yogic activities, sunrise in the morning is considered the best time for Surya Namaskar. Suryanamaskar should always be practiced on an empty stomach by laying a blanket seat in an open airy place. Only if the mind is calm and happy, the full effect of yoga is obtained.

Why should we practice the Suryanamaskar ?

With the increase of physical and mental energy by regular practice of Surya-Namaskar, thinking power and memory power are also intensified. It has many other benefits which are as follows:

·      Increases blood circulation to all the vital organs.

·      Vitamin-D is obtained from Surya Namaskar, which strengthens bones.

·      Eyesight increases.

·      The flow of blood in the body is accelerated, which provides relief in the disease of blood pressure.

·      The effect of Surya Namaskar falls on the mind and the mind remains cool.

·      By reducing the fat near the abdomen, the amount (weight) is reduced, due to which it is very helpful in reducing the weight of obese people.

·      Prevents hair loss and dandruff.

·      Helps in controlling anger.

·      The waist is flexible and the spine is strong.

·      The chances of getting skin diseases are eliminated.

·      Increases the efficiency of heart and lungs.

·      The nerves in the arms and waist become strong.

·      Digestion improves.

·      The concentration of the mind increases.

·      It activates all the organs, muscles and nerves of the body.

·      By its practice, there is a surprising increase in the elasticity of the body. Adults and old people also practice it regularly, then the elasticity of their body becomes like that of children.

·      Helps in balancing the secretion of all the important glands of the body like pituitary, thyroid, parathyroid, adrenal, liver, pancreas, ovary etc.

·      Activates and strengthens all the institutions of the body, blood circulation, breathing, digestion, excretion, nerves and glands.

·      It plays a very useful role in the solution of problems related to digestion, indigestion, constipation, indigestion, gas, flatulence and loss of appetite.

·      Helps to balance Vata, Pitta and Kapha. Helps in alleviation of tridosha.

·      By its practice the blood circulation is accelerated and the speed of metabolism increases, due to which all the parts of the body become strong and functional.

With its regular practice, obesity can be removed and it can also be kept away from it.

What are the Suryanamaskar steps?

Surya Namaskar is practiced in twelve positions, which are as follows-



(1) Salutation

Stand straight with both hands folded. close your eyes By concentrating on the 'Agya Chakra', invoke the 'Sun' through the mantra 'Om Mitraya Namah'.

(2) Hasta Uttanasana

While inhaling, stretch both the hands up close to the ears and bend the arms and neck backwards. Concentrate on the 'Vishuddhi Chakra' at the back of the neck.

Also know the Surya namaskar mantra.

(3) Uttanasana

In the third position, while exhaling slowly, bend forward. Hands with the neck, going down adjacent to the ears, touch the earth on the right and left of the feet. Keep knees straight. Stay in this position for a few moments while concentrating on the 'Manipuraka Chakra' behind the navel while the forehead touches the knees. Do not do sadhaks with back and spine defects.

(4) Ashwa sanchalanasana

In this position, while inhaling, move the left leg backwards. Pull the chest forward and stretch it. Tilt the neck more backward. Leg stretched straight back and toe raised. Stay in this position for some time. Move the meditation to 'Swadhisthana' or 'Vishuddhi Chakra'. Keep your face normal.

(5) Chaturanga Dandasana

While exhaling the breath slowly, take the right leg back as well. The heels of both the feet should meet each other. Stretch the body backwards and try to match the ankles to the earth. Raise the buttocks up as much as possible. Tilt the neck down and place the chin in the groin. Practice focusing on the 'Sahasrara Chakra'.

(6) Ashtanga Namaskar

While inhaling, make the body parallel to the earth, prostrate straight and first put the knees, chest and forehead on the earth. Raise the buttocks slightly. Breathe out. Focus your attention on the 'Anahata Chakra'. Normalize breathing rate.

(7) Bhujangasana

In this position, while slowly filling the breath, straighten the hands while pulling the chest forward. Move the neck backward. Keep the knees touching the earth and the toes of the feet standing. Pulling the mooladhara and fix the meditation there.

(8) Adhomukt Swanasana/Parvatasana

While exhaling the breath slowly, take the right leg back as well. The heels of both the feet should meet each other. Stretch the body backwards and try to match the ankles to the earth. Raise the buttocks up as much as possible. Tilt the neck down and place the chin in the groin. Practice focusing on the 'Sahasrara Chakra'.

(9) Ashwa sanchalanasana

In this position, while inhaling, move the left leg backwards. Pull the chest forward and stretch it. Tilt the neck more backward. Leg stretched straight back and toe raised. Stay in this position for some time. Move the meditation to 'Swadhisthana' or 'Vishuddhi Chakra'. Keep your face normal.

(10) Uttanasana

In the third position, while exhaling slowly, bend forward. Hands with the neck, going down adjacent to the ears, touch the earth on the right and left of the feet. Keep knees straight. Stay in this position for a few moments while concentrating on the 'Manipuraka Chakra' behind the navel while the forehead touches the knees. Do not do sadhaks with back and spine defects.

(11) Hasta Uttanasana

While inhaling, stretch both the hands up close to the ears and bend the arms and neck backwards. Concentrate on the 'Vishuddhi Chakra' at the back of the neck.

(12) Salutation

This position will remain like the first situation.

 

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