Surya Namaskar Asana Posture: Practice Steps (Method) Health Benefits & Precautions in English

SURYA NAMASKAR ASANA (POSTURE):

Technique, Methods, Health Benefits, Precaution in English

Sun is the base of all visible things in this world. All the planets and satellites are moving on its definite base by the attraction power of the sun.

The sun is the biggest source of the energy in the whole world and all the activities of the world are governed by it. Changes come in the nature because of the heat originated from the sun so Surya Namaskara asana has been described in the Yogashastro.

Science believes in the benefits of Surya Namaskara Asana. Flexibility comes in the body by the practice of this asana. This asana is useful in several diseases too.

This asana has 12 positions. All the positions remove the defect came in the previous position. In this asana, breath is taken by stretching the body in different forms and by contracting and expanding the chest by turns.

The practice of this asana makes the body muscles, joints and spinal cord flexible and massages the internal parts of the body. Do the practice of 12 positions of this asana systematically. It has been also described that reading or speaking some mantras along with the asana of Surya Namaskar is necessary.

Prayer is done by the practice of mantras and because of which there is an augmentation in its benefit. Practice of this asana should be done on such a place where sun light falls all over the body. Start the practice of this asana after 1-2 hours of sun rising by facing the mouth towards the sun.

Twelve Conditions Of Surya Namaskar-

Position one:

Stand straight for the practice of this asana and keep the back, neck and head in a line. Make the position of attention by joining both the feet. Now join both hands in the position of prayer and put them on the chest. Now stretch the stomach inside and broaden the chest. After coming in this position, eliminate the internal air slowly and stay in this position for sometime. After that, do the practice of second position.

Position two:

Now, raise hands in a joint position in the line of shoulders by inhaling breath and go in the back side as much as you can. After that, stand straight by inhaling and exhaling. Keep one thing in the brain that the waist and knees should not be bent. Now, do the practice of third position.

Position three:

Bend your body forwardly in a slow motion while exhaling and try to touch toes with the help of hands’ fingers. Keep the palms and heels on the floor in equal position and do the practice to touch the nose or forehead with the knees slowly. Knees should be kept straight while doing the practice of this asana. The person should eliminate the air present in the stomach from the stomach while doing this practice. Thus, paraynama activity is also done by the person along with Surya Namaskar. Now, be ready for fourth position.

Attention:

Keep one thing in the brain that, there can be some difficulty in the second position, so the practice of touching the nose or head with the knees should be done according to your capacity. Complete the practice of this activity slowly.

Position four:

Do not change the position of hands and legs while inhaling. Now, bring your right leg behind and keep the knee on the floor. Keep the left leg between the hands and face towards the sky. Stay in this position for sometime by stopping the breath. Now change the legs’ position and put between the hands while exhaling, and keep left leg behind. Now stop your breath and stay in this position for sometime. Thereafter, exhale. Now do the practice of fifth position.

Position Five:

Now take breath and stop it and put both the legs at the back side. Now keep the body on both the hands and tiptoes. The head, back and legs should be kept in a line in this asana. Now exhale. After that, be ready for the sixth position.

Position six:

Now stop your breath inside and keep the hands, heels and tiptoes on the real place. After that, bend your body downwardly and try to touch chest and forehead with the floor and exhale breath present inside. Now be ready for seventh position.

Position seven:

Fill air inside by process of inhaling. Raise to the chest and head by stopping the air inside and bring it a little behind and try to see upwardly. Internal breath should be stopped in this position. After that, be ready for the practice of eighth position.

Position eight:

Now raise your hips and back up while exhaling and bend the chest and head downwards and bring between both the hands. Both the legs should be straight in the line of hips. Try to touch your chin on the chest and stretch your stomach in side as you can stretch. Exhale breath while doing this activity. This is a type of prayanama. Now follow ninth position.

Position nine:

Take breath again during the practice of this asana and bring the body in third position. Stop your breath by comng in third position. Now bring your both the legs between both hands and look slightly up by bringing the head towards the sky. After that, do the practice of the tenth position.

Position ten:

Now bring the body in second position while exhaling. Your both the palms should be in the contact of big toes of feet. Keep the head close to the knees and exhale internal air. After that, do practice of eleventh position.

Position eleven:

Now fill air in the lungs and you simply stand in first position. Join your both the legs, and stretch the stomach inside and broaden the chest. Thus, the practice of this asana can be done many times by this process.

Position twelve:

Now come in the first position like prayer position while exhaling and keep the body straight and stretched. After that, keep your both the hands in the sides and give rest to the whole body. Thus, after the practice of these 12 positions, Surya Namaskar Asana becomes complete.

Precaution:

The person, who has been suffering from hernia, should not do the practice of this asana.

Meditation:

Pay your attention on the visuddhi chakra by doing the practice of Surya Namaskar.

Benefits of Surya Namaskar from different types of its positions-

Different types of benefits are gotten from the 10 positions of Surya Namaskara Asana.

Position one- This position is very useful for the stomach, back, chest, legs and arms.

Position second- This position provides benefits to the palms, hands, back, stomach, intestines, hips, calf, knee and legs.

Position three- Hands, legs, palms, chest, back and neck get the benefits from the third position.

Position four- This position affects hands, legs, tiptoes and neck.

Position five- There is a pressure on the arms and knees and they become strong by the practice of fifth position.

Position six- The arms, neck, stomach, back nerves and knees get strength by the sixth position.

Position seven- Pressure falls on the hands, legs, feet claws, hips, arms, calf and waist in this position of surya namaskara asana.

Position eight- There is a pressure on the palms, hands, neck, back, intestines, hips, calves, knees and legs in the eighth position.

Position nine- There is a pressure on the hands, tiptoes, arms, knees, neck and back in the practice of ninth position of Surya Namaskara Asana.

Position ten- There is a pressure on the back, chest and arms and there is a stretch in the nervous system. Consequently, such parts become strong and powerful.

Benefits:

The practice of this asana makes the body healthy and avoid from several diseases. It increases the glow of the face. This asana makes the nervous system strong and makes the energy center strong. The practice of this asana calms the mind and develops the memory. It is useful in increasing memory power. This asana makes the body flexible and is useful for other asana. Asthma, obesity, spinal cord and joints pain are cured by this asana. The practice of this asana makes the digestive system, liver, kidneys, small and large intestines strong. Piles and constipation are cured by the practice of this asana.

Mantra, which is read at the time of Surya Namaskara Asana-

Many types of mantra should be followed in surya namaskara asana. Reading these mantras in different positions is very beneficial. Doing practice of surya namaskara asana systematic, you should read mantra and practice of postuer.

OM HUM MANVE NAMAH

OM HOME KHAGAY NAMAH

OM HUMAH PUSHPU NAMAH

OM HUMAUH HIRANGARBHAY NAMAH

OM HEEM MARICHAYE NAMAH

OM HAUMAH ARKAY NAMAH

OM HUMAH ADITYAY NAMAH

OM HUMAH BHASKRAY NAMAH

OM HUMAH SAVINE NAMAH

OM HAUMAH HEEM MITRARVIBHYAMAH

OM HUMAH HAMH HEN SURYABHANUABHYAM NAMAH

OM HAUMH HEEM KHAGPOOSHBHYAM NAMAH

OM HEM HEEM HIRANYAGARBHMARICHIYAM NAMAH

OM HUMH HUMH HNOON ADITYASAVITIYAMAH

OM HAUMH HAMAH ARKBHASKARABHYAM NAMAH

OM HAUMAH HAAMAH HUMAH HAMAH HNAIN MITRARAVI SURYBHANUSHYO NAMAH

OM HA HEM HAMAH HAMH ADITIYSAVITRARKARKAFARKREBHYO NAMAH

OM HAMH HAMUAH HAUMAH MARICHBHAYO NAMAH

OM HAMAH HNAAN HNAUN HNAN HNAN HNAIN HNAUN HNAH, OM HNAAN HNEEN HNOO HNAIN HNEEN HNAH MITRA RAVISURYABHANUKHAGPOOSHHIRANYAG BHAMRICHYADINYASAVITRAK BHASKROOBHYO NAMAH.

Read these mantara two times again.

OM SHRI SAVITREN SURNARAYAN NAM