SURYANAMASKARA and it Benefits
Surya Namaskar(Salutations to Sun)
SURYANAMASKARA COMBINES YOGASAANAS and Pranayama. As such it comes in between Sithilikarana vyayama and yogasanas and brings about the general flexibility of the body preparing it for further Asanas and Pranyama. This is usually done both at sunrise and sunset, facing The Sun. For hindus the can be done by chanting . But this not mandatory !
There are mainly 2 modes of performing SuryaNamaskara. In one , there are 12 steps or counts and in the other only 10 in each round.
Each Stage if Surya Namaskara is accompained by regulation of breath. The 12 steps of the SuryaNamaskara are as follows:
1.Stand erect with legs together and palms together. Take the hands above the head and bend the trunk backwards, Here, inhale fully.
2.Bend the body to the front and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. exhale fully.
3.In this stage,kick the right leg back, take the left knee forward, look up and inhale. Press the buttock close to the heel.
4. In the next step, take the left leg also back, resting only on palms and toes; keep the body straight from head to toes inclined to the ground at about 30degrees. Here exhale completely.
5.Now, bend at the knee and rest the knees on the floor without altering the positions of the palms and toes. Rest the forehead on the ground. In this position inhale while moving backwards and then exhale completely. Do not stretch the ankles.
6.With out moving the hands and toes, come forward on the ches and rest the forehead. In this position Sastanga Namaskara, forehead, chest, palms, knees and feet are the eight organs that will be touching the ground. the buttocks will be raised up. stay in Breath-out condition (Bahyakumbhaka).
7.Inhale, raise the head and trunk making the spine concave upwards without changing the position of the hands and feet. Keep the knees of the ground.
8.Exhale. Raise the buttocks, push the head down and have a complete arch with the heels touching the ground and palms on the floor.
9.Same as 5th step. Inhale and exhale.
10.Inhale and bring the right leg in between the tow hands in line with them. Arch the back concave upwards asin step 3.
11.Exhale and bring the left foot forward next to the right foot and touch the knees with forehead as in 2.
12. Inhale. Come up , stand erect with hands along the body and relax.
The 10 stages SuryaNamaskara will not have the 5th and 9 th stages .
Benefits of SuryaNamaskar:
By regular Practice of suryaNamaskara will instill these qualities in to person like friendship,devotion,energy, health,strenght,lustre and vigour as Sun identifies with Supreme .Besides this there are some physical benefits of SuryaNamaskar.
It also gives good physical activity:
->The stretches in each stage will massage the muscles , and by regular practice it reduces many pains caused at back and joints, because the muscles get good massage duet the stretches during suryanamaskara, But must cautious the your doing perfectly before starting firstime It is better to learn from a yoga trainer.
->It helps the digestion system due to the backward and forward movements, So it better do surya namaskar daily to have a good digestive system which in turn helps to have a good health.
->By doing SuryaNamaskara one can have a good sleep , since it stretches the whole body parts and massages the muscles , if you have sleeplessness , it is better to practice surya namaskar .
Surya Namaskar(Salutations to Sun)
SURYANAMASKARA COMBINES YOGASAANAS and Pranayama. As such it comes in between Sithilikarana vyayama and yogasanas and brings about the general flexibility of the body preparing it for further Asanas and Pranyama. This is usually done both at sunrise and sunset, facing The Sun. For hindus the can be done by chanting . But this not mandatory !
There are mainly 2 modes of performing SuryaNamaskara. In one , there are 12 steps or counts and in the other only 10 in each round.
Each Stage if Surya Namaskara is accompained by regulation of breath. The 12 steps of the SuryaNamaskara are as follows:
1.Stand erect with legs together and palms together. Take the hands above the head and bend the trunk backwards, Here, inhale fully.
2.Bend the body to the front and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. exhale fully.
3.In this stage,kick the right leg back, take the left knee forward, look up and inhale. Press the buttock close to the heel.
4. In the next step, take the left leg also back, resting only on palms and toes; keep the body straight from head to toes inclined to the ground at about 30degrees. Here exhale completely.
5.Now, bend at the knee and rest the knees on the floor without altering the positions of the palms and toes. Rest the forehead on the ground. In this position inhale while moving backwards and then exhale completely. Do not stretch the ankles.
6.With out moving the hands and toes, come forward on the ches and rest the forehead. In this position Sastanga Namaskara, forehead, chest, palms, knees and feet are the eight organs that will be touching the ground. the buttocks will be raised up. stay in Breath-out condition (Bahyakumbhaka).
7.Inhale, raise the head and trunk making the spine concave upwards without changing the position of the hands and feet. Keep the knees of the ground.
8.Exhale. Raise the buttocks, push the head down and have a complete arch with the heels touching the ground and palms on the floor.
9.Same as 5th step. Inhale and exhale.
10.Inhale and bring the right leg in between the tow hands in line with them. Arch the back concave upwards asin step 3.
11.Exhale and bring the left foot forward next to the right foot and touch the knees with forehead as in 2.
12. Inhale. Come up , stand erect with hands along the body and relax.
The 10 stages SuryaNamaskara will not have the 5th and 9 th stages .
Benefits of SuryaNamaskar:
By regular Practice of suryaNamaskara will instill these qualities in to person like friendship,devotion,energy, health,strenght,lustre and vigour as Sun identifies with Supreme .Besides this there are some physical benefits of SuryaNamaskar.
It also gives good physical activity:
->The stretches in each stage will massage the muscles , and by regular practice it reduces many pains caused at back and joints, because the muscles get good massage duet the stretches during suryanamaskara, But must cautious the your doing perfectly before starting firstime It is better to learn from a yoga trainer.
->It helps the digestion system due to the backward and forward movements, So it better do surya namaskar daily to have a good digestive system which in turn helps to have a good health.
->By doing SuryaNamaskara one can have a good sleep , since it stretches the whole body parts and massages the muscles , if you have sleeplessness , it is better to practice surya namaskar .
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