Surya Namaskar is a powerful yoga technique that joins the twelve asanas, breaths, and mantras, in steps of the course. Also named ‘The King of Yoga’ by many great saints, it is famous by the name Sun Salutation, mainly in the west. It is a perfect yoga practice that provides a good cardiovascular workout that will keep the body in shape and the mind calm and healthy.
Furthermore, it is a that is comparatively easy and can be done almost anywhere and anytime. It is one of the various trustworthy fitness regimes anyone could follow to become physically as well as mentally fit.
The Guidelines For Surya Namskar Steps
Surya Namaskar consists of a set of 12 yoga asanas and performing one round of Surya Namskar requires one to repeat the set of 12 yoga asanas. This means, that one course of the yoga set requires repeating the 12 Surya Namaskar steps, once stepping the right leg forward and then stepping the left leg front, and then stepping the left leg forward in the second half of the round.
12 Steps Of Surya Namaskar
Pranamasana (Prayer Pose)
Instructions:
- Facing towards the east, attain straight on your yoga Mat and let your body lose.
- Adjoin your feet together, putting an equal amount of weight on each of them.
- As you breathe in, raise both your arms sideways.
- Exhale and join your palms collectively in front of the chest in a prayer position.
- Take deep breathing in and chant the mantra.
Mantra:
‘Om Mitraaya Namaha’
Hasta Uttanasana (Raised Arm pose)
Instructions:
- As you breathe, lift the arms and keep the biceps close to the ears.
- Push the pelvis slightly ahead.
- Center on the stretch of the whole body, from the heels up to the tips of the fingers.
- Create sure to focus on reaching/stretching up from fingers rather than trying to bend backward.
- Become calm and relaxed in the position.
- Breathe and chant the mantra.
Mantra:
‘Om Ravaye Namaha’
Hata Padasana (Standing Forward Bend)
Instructions:
- As you breathe, bend forward from the waist.
- Make sure that your spine stays straight as you bend forward.
- As you breathe out fully, try to touch the floor next to your feet.
- If needed, you may bend your knees, to easily touch the floor.
- Then, kindly try to make the knees straight.
- Be stable and relax in the position.
- Breathe and chant the mantra.
Mantra:
‘Om Suryaya Namaha’
Ashwa Sanchalanasana (Equestrian Pose)
Instructions:
- As you inhale, take your right leg back, forcing it as far back as possible.
- Hold your right knee to the floor.
- Now knowing the stretch in the arms, hamstring, and back, look up towards the ceiling.
- Assure that the left foot is perpendicular to the ground which is exactly in between the palms.
- Also, the whole surface of both of your palms should touch the floor.
- Breathe and chant the mantra.
Mantra:
‘Om Bhaanave Namaha’
Phalakasana (Plank pose)
Instructions:
- As you inhale, move your left leg back and perform your body straight.
- Have your arms perpendicular to the floor.
- Make sure to look right ahead and your back is straight ahead and your back is straight as well.
- Enhance stability and relaxation in the position.
- Breathe and chant the mantra.
Mantra:
‘Om Khagaya Namaha’
Shishuasana (Child Pose)
Instructions:
- In this step, you should first do Shishuasana momentarily and then turn to Ashtanga Namaskara Asana.
- Relax both your knees down on the floor.
- As you exhale, take your hips back and rest on your heels immediately.
- Then slide ahead and rest your chest, knees, and chin on the floor.
- Make sure that your pelvis is built a little bit and does not touch the floor.
- Only the two hands, two feet, two knees, chest, and also chin.
- Enhance Stable and relaxation in the position.
- Breathe and chant the mantra.
Mantra:
‘Om pooshne Namaha’
Bhujangasana (Cobra Pose)
Instructions:
- As you inhale, slide foremost and raise your chest and look up at the ceiling.
- Make sure that you turn your elbows and that the shoulders are not close to the ears.
- Your backs back should create an arc from the navel region and both the legs and shoulder be together.
- If you favor holding on to this posture for a deeper stretch, you can inhale and make a gentle effort to push the chest forward;
- Then, as you exhale, make a refined effort to push the navel down.
- As mentioned above, do not overdo the position and stretch only slightly more than what you feel comfortable with.
- To complete the posture, enhance stability and relax in the position.
- Breathe and chant the mantra.
Mantra:
‘Om Hiranya Garbhaya Namaha’
Adho Mukha Svanasana (Downward-Facing Dog)
Instructions:
- As you exhale, raise your hips and lower your chest.
- Now, both of your feet should be on the ground and the chin should be reaching your chest.
- As both your palm and your feet and your feet rest on the floor, your hip should be faced upwards.
- In this posture, your body should be in an inverted V (∧) Position.
- Both your knees along with your back should be accurate.
- Become firm and relax in the position.
- Breathe and chant the mantra.
Mantra:
‘Om Mareechaye Namaha’
Ashwa Sanchalanasana (Equestrian Pose)
Instructions:
- As you breathe, shift your right leg forward and push your left leg back as far as possible.
- Rest your left kneecap on the floor.
- Now holding the stretch in the things and back, look up towards the ceiling.
- Assure that the right food is perpendicular to the ground.
- Enhance stability and inhale and chant the mantra.
Mantra:
‘Om Aadityaaya Namaha’
Hasta Padasana (Standing Forward Bend)
Instructions:
- As you exhale, shift your left foot forward within the right leg and left palm.
- Keep both palms on the floor and try to feel the knees with your nose.
- Try aligning both knees, a little more than what you feel comfortable with.
- Enhance stability and inhale and chant the mantra.
Mantra:
‘Om Savitri Namaha’
Hasta Uttanasana (Raised Arm Pose)
Instructions:
- As you inhale, raise your arms and spine.
- Somewhat, bend backward and keep the biceps close to the ears.
- Push the pelvis slightly ahead.
- Concentrate on the stretch of the whole body, from the heels up to the tips of the fingers.
- Make sure to concentrate on stretching u fingers rather than trying to bend backward.
Mantra:
‘Om Arkaaya Namaha’
Pranamasana (Prayer Pose)
Instructions:
- Facing towards the East, stand straight and make your body lose.
- Adjoin your soles together, keeping an equal amount of weight on each of them.
- As you exhale, align the body, bring the arms forward and join your palms together in front of your chest in a prayer position.
- Become stable and at ease in the position.
- Take deep breathing in and chant the mantra.
Mantra:
‘Om Bhaskaraya Namaha’
Summary
Surya Namaskar is an excellent yoga exercise that provides a good cardiovascular workout that will keep the body in shape and the mind rest as well as healthy. It also enhances our creative and intuitive skills along with various health and mental benefits. It is also a yogic process of dropping down and paying to the mighty sun.
This is all about Surya Namaskar.
