Surya Namaskar Asana (सूर्य नमस्कार आसन)

Introduction – Surya Namaskar Asana

 The sun is the fundamental basis of all the things visible in the world. All the planets and satellites are rotating on their fixed basis only by the force of attraction of the Sun. The sun is the biggest source of energy in the world and through it the activities of the world are conducted. It is due to the energy emanating from the sun that changes in nature take place, so the Surya Namaskar posture has been described in the yoga scriptures. Science also considers the benefits of Surya Namaskar asana.

The practice of Surya Namaskar asana brings flexibility in the body and benefits in various types of diseases. It has 12 positions. All positions make up for the shortfall in their first position. In this asana, breathing is done by stretching the body in different forms and by compressing and expanding the chest alternately. With this, the muscles, joints and spinal cord of the body are flexible and the internal organs are also massaged.

Perform 12 positions of Surya Namaskar asana sequentially. Along with Surya Namaskar posture, some mantras have also been told to be recited. These mantras are chanted while practicing, which increases its benefits. Practice Surya Namaskar asana in such a place where sunlight can fall on the whole body and practice this asana within 1 to 2 hours after sunrise and facing towards the sun.

12 Positions of Surya Namaskar Asana

For Surya Namaskar posture, first stand straight and keep the back, neck and head in a straight line.

First Position

For Surya Namaskar posture, first stand straight and keep the back, neck and head in a straight line. Make a careful position by joining both the legs. Make a posture of salutation or prayer by joining both the hands close to the chest. Now widen the chest by pulling the stomach in. After coming to this position, slowly exhale the air inside and stay in that position for a few moments. Then practice position 2. Now while breathing in, raise both the hands up in line with the shoulders and take them as far back as possible.

Second Position

Now while breathing in, raise both the hands up in line with the shoulders and take them as far back as possible. Then stand up straight while exhaling and inhaling. Take care that the waist and knees do not bend. After this practice 3 position.

Third Position

While exhaling, slowly tilt the body in front and touch the toe with the fingers of the hands. In this action, one should also practice to put the palms and the heels of the feet on the ground in equal position and while practicing slowly, it should also be practiced to apply the nose or forehead to the knees. While doing this, keep the knees straight. While doing this action, expel the filled air inside. In this way, along with Surya Namaskar, the action of Pranayama is also done.

Now practice the fourth position. Keep in mind- There may be some difficulty in the second action of the asana, so do the action of tucking the nose or head in the knees according to your ability and try to complete the action by practicing slowly. Now while breathing in, keep both the hands and the left leg in the same way and take the right leg back and keep the knee close to the ground.

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Fourth Position

Now while breathing in, keep both the hands and the left leg in the same way and take the right leg back and keep the knee close to the ground. Place the left foot between both the hands. Keep the face upwards and hold the breath and stay in this position for some time. Then while exhaling, change the position of the foot and place the right foot between both the hands and keep the left foot backward. Now hold the breath and stay in this position for some time. Then release the breath.

Then practice the fifth position. Now take both the legs backwards by inhaling and holding the breath. In this, place the body on both hands and feet.

Fifth Position

Now take both the legs backwards by inhaling and holding the breath. In this, place the body on both hands and feet. In this position, keep the head, back and legs in a straight line. Now exhale out. After this practice the sixth position. Now hold the breath inside and keep the hands, ankles and toes in their place. Now slowly bending the body down, the chest and head should touch the ground.

Sixth Position

Now hold the breath inside and keep the hands, ankles and toes in their place. Now slowly bending the body down, the chest and head should touch the ground and expel the trapped air inside. After this practice the seventh position. Then, while inhaling, fill the air inside and holding the breath inside, lift the chest and head and move it backwards lightly.

Seventh Position

Then while inhaling, fill the air in and holding the breath inside, lift the chest and head and move it backwards lightly and try to look up. In this process, the breath should remain stopped. After this practice the eighth position. Now while exhaling, bring the buttocks (hips) and back upwards in the asana and bring it between the two hands while bending the chest and head.

Eighth Position

Now while exhaling, bring the buttocks (hips) and back upwards in the asana and bring it between the two hands while bending the chest and head. Both your feet should be in line with the buttocks. Try to touch the chin with the chest and keep the stomach pulled in as much as possible. Exhale while doing this action. This is also a type of pranayama. After this practice the ninth position. While doing this asana, again draw the air in and bring the body to the third position. After coming in this position, hold the breath.

Ninth Position

While doing this asana, again draw the air in and bring the body to the third position. After coming in this position, hold the breath. Now bring both the feet between both the hands and keep the head towards the sky. After this practice the tenth position. While exhaling in this, make your body like the second position. Together your palms must be touching the toes of both the feet.

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Tenth Position

While exhaling in this, make your body like the second position. Together your palms must be touching the toes of both the feet. Hold onto the head near to the knees and oust the air inside. After this practice the eleventh position. Now again by filling the air in the lungs, stand straight in the first position. Keep both the feet together in this position.

Eleventh Position

Now again by filling the air in the lungs, stand straight in the first position. When you are in this position, you must keep both the legs together & pull the stomach in & take out the chest. This manner, you can repeat this asana many times. Now while exhaling, come into the salutation posture as in the first position. Keep the body straight and taut.

Twelfth Position

Now while exhaling, come into the salutation posture as in the first position. Keep the body straight and taut. After this, keep both the hands on both sides and relax the whole body. In this way Surya Namaskar posture is completed by performing these 12 actions.

Caution In Case Of Surya Namaskar Asana

Hernia patient should not practice Surya Namaskar asana. Meditation- While practicing Surya Namaskar asana, focus your attention on the Vishuddhi Chakra.

Benefits of Surya Namaskar Asana

 The 10 positions of Surya Namaskar asana give different benefits:-

First Position

This position is beneficial for the abdomen, back, chest, legs and arms.

Second Position

In the second position, palms, hands, neck, back, stomach, intestines, buttocks, calves, knees and feet are benefitted.

Third Position

In the third position, the palms of the feet and hands, chest, back and neck are benefited.

Fourth Position

In the fourth position, the hands, toes and neck are affected.

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Fifth Position

In the fifth position, the arms and knees get stressed and they become powerful.

Sixth Position

In the sixth position, the arms, neck, abdomen, back muscles and knees get strength.

Seventh Position

In the seventh position, there is pressure on the hands, toes, buttocks (hips), arms, calves and waist.

Eighth Position

In the eighth position, there is force on the palms, hands, neck, back, stomach, intestines, buttocks (hips), calves, knees and feet.

Ninth Position

In the ninth position, there is force on hands, toes, arms, knees, neck and back.

Tenth Position

In the tenth position, there is pressure on the back, chest and arms and there is a stretch in the nervous system of that place. As a result, that organ becomes strong and strong.

Surya Namaskar with Mantras

In Surya Namaskar posture, the rule of reciting various mantras has been made. Reciting these mantras in different situations gives immense benefits. The practice of Surya Namaskar should be done in a systematic manner and chanting the mantra along with it.

 Recite These Mantras Two More Times:

ऊँ श्री सवित्रं सूर्यनारायण नमः।

Om Shri Savitram Suryanarayan Namaha.

Surya Namaskar Asana Benefits in Diseases

By practicing Surya Namaskar asana, the body remains healthy and disease free. This keeps the face glowing and glowing. It strengthens the nervous system and energizes the energy center. Its practice develops mental peace and intelligence and increases memory power. By doing this asana, there is flexibility in the body and it is beneficial in the practice of other asanas. It cures respiratory diseases, obesity, spinal and joint pain. Stomach, liver, kidney and small and large intestines get strength by doing this asana and its practice ends diseases like constipation, piles etc.

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