Surya Namaskar With Mudra – There are 12 positions in one repetition of Surya Namaskar. Each asana has its own mantra. Each action has its own benefit. We would say so much that if you want a new life, then do Surya Namaskar.
Surya Namaskar, done daily according to the rules, is more beneficial than other exercises. The more we describe the Sun God, the less it is. Therefore, we will describe the method of saluting the Sun God.
Table of Contents
- Ancient History of Surya Namaskar :
- Modern History of Surya Namaskar :
- Surya Namaskar Mantra :
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Surya Namaskar Steps (Mudra) :
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- 1. First Steps / Prayer Pose / Namaskarasana / Pranamasana :
- 2. Second Steps / Hasta Uttanasana :
- 3. Third Steps / Paad Hastaasan / Hast Paadaasan :
- 4. Fourth Steps / Ashv Sanchaalanaasan / Ek paad prasaaranaasan :
- 5. Fifth Steps / Parvatasana / Bhudharasana :
- 6. Six Steps / Ashtanga Namaskarasana / Pranipatasana :
- 7. Seventh Steps / Bhujangasana :
- 8. Eight Steps / Parvatasana / Bhudharasana :
- 9. Nine Steps / Ashv-Sanchaalanaasan / Ek Paad Prasaaranaasan :
- 10. Tenth Steps / Paad Hastaasan / Hast Paadaasan :
- 11. Eleventh Steps / Hasta Uttanasana :
- 12. Twelfth Steps / Prayer Pose / Namaskarasana / Pranamasana :
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- Surya Namaskar Benefits :
- Precautions of Surya Namaskar :
- Special :
Ancient History of Surya Namaskar :
The main reason for doing Surya Namaskar is probably to get life-giving energy from him and to express gratitude towards him. The practice of offering Ardhya to an artificial idol installed in the Sun or rather to the Sun God has been in practice since time immemorial, when Bharata, the first Chakravarti king of this Bharat-bhoomi, used to salute the Jinalayas located in the Sun.
For some reason, its propagation could not be spread much, but the masters of South India assimilated it and kept this learning alive. When he came to visit the pilgrimages of the rest of India, he used to do Surya Namaskar there as well. People of pilgrimage places used to follow the method of Surya Namaskar after seeing him. In this way again Surya Namaskar was spread all over India.
Modern History of Surya Namaskar :
There are many postures of Surya Namaskar, but Vedamurti Shri Shripad Damodar Satavalekar of Pardi district – Surat (Gujarat) introduced the method of Surya Namaskar of twelve digits, which is used all over India. Shivaji Maharaj was taught the method of Surya Namaskar by his Guru Samarth Ramdas which he practiced and as a result his body and character is unique in history.
Shivaji Maharaj taught his soldiers the method of Surya Namaskar and thus the spread of the method of Surya Namaskar increased. Due to the twelfth ideal seed mantra and action mantra of ‘Surya Namaskar’, the scientificity of the twelve-digit Surya Namaskar increases.
Surya Namaskar Mantra :
आदित्यस्य नमस्कारान्, ये कुर्वन्ति दिने दिने।
आयुः प्रज्ञा बलंवीर्यं तेजस् तेषाञ् च जायते ।।
Meaning of Mantra : Those who do Surya Namaskar daily, they attain life, wisdom (good intellect), strength, semen and radiance.
आदिदेव नमस्तुभ्यं प्रसीद मम भास्कर ।
दिवाकर नमस्तुभ्यं प्रभाकर नमोऽस्तु ते ।।
Meaning of Mantra : Oh Adidev Bhaskar! I salute you, you are pleased with me, O Diwakar! Greetings to you, O Prabhakar! I bow before you.
Surya Namaskar Steps (Mudra) :
1. First Steps / Prayer Pose / Namaskarasana / Pranamasana :
Method : Standing straight in the prayer posture, facing the east direction by joining the toes. Relax the whole body and be ready for further practice.
Breathing : Normal
Meditation : On the Anahata Chakra.
Mantra : Om Mitraya Namah which means, O friend of the world, Surya, salutations to you. Beej Mantra – Oh yes.
Benefits : Normalizes blood circulation. Provides concentration and peace.
Note : It is also called Namaskar Mudra.
2. Second Steps / Hasta Uttanasana :
Method : Raise both hands up. Keep the distance of both the arms equal to the width of the shoulders. Tilt the head and upper torso back as far as possible. But keep the armband in the line of the ear.
Breathing : Inhale while raising the arms
Mantra : Om Rawaye Namah which means, O Sun God, who brings hustle and bustle in the world, salutations to you. Beej Mantra – Om only. Meditation: on the Vishuddhi Chakra
Benefits :
- Removes excess abdominal fat. Improves digestive system.
- The lungs are firm. The muscles of the arms and shoulders are exercised.
3. Third Steps / Paad Hastaasan / Hast Paadaasan :
Method : While bending forward, keep the toes of both the hands touching the side of the feet. Touch the head with the knee. Keep the legs straight.
Breathing : Exhale while bending forward and contract the stomach in the final position to exhale as much as possible. Meditation: On the Swadhisthana Chakra.
Mantra : Om Suryay Namah, which means, O Sun God who gives life to the world, salutations to you. Beej Mantra – Om.
Benefits :
- Reduces abdominal fat. Prevents and destroys the doshas of stomach and stomach. Constipation is destructive.
- Makes the spine flexible and normalizes the pressure of its nerves. Accelerates blood circulation.
4. Fourth Steps / Ashv Sanchaalanaasan / Ek paad prasaaranaasan :
Method : Now take the left leg as far back as you can and touch the left knee and foot to the ground. Keeping the right paw fixed in its place, bend the putt. Keep the arms straight in their places. Keep the toes of the hand and the toe of the right foot in a straight line.
In this action, the weight of the body will remain on both the hands, the foot of the left foot, the knee and the right foot. Now lift your head backwards. Look upwards and make the body arched.
Breathing : Inhale while taking the left leg back.
Meditation : on command wheel
Mantra : Om Bhanve Namah which means, O Light of Light, salutations to you. Beej Mantra – Om.
Benefits :
- Elasticity is created in the spine.
- Due to the mild tension of the abdominal region, the blood circulation in the digestive system increases, due to which the digestive system functions smoothly.
5. Fifth Steps / Parvatasana / Bhudharasana :
Method : Keeping the weight of the body fixed on both the hands, straighten the right leg and keep the paw near the left paw. Now raise the buttocks to the maximum and bring the head between the two arms. The heels should not rise above the ground and keep the feet and arms in a straight line while looking towards the knees.
Breathing : Exhale while bringing the right leg back and while lifting the buttocks.
Meditation : On the Vishuddhi Chakra.
Mantra : Om Khagai Namah, that means, O God who moves in the sky, salutations to you. Beej Mantra – Oh yes.
Benefits :
- Due to the tilt of the head towards the front, the blood circulation increases.
- Due to this, along with refreshing the face, eyesight and hair fall stops.
- The arms and legs are exercised. The nerves of the spinal cord are benefited.
- This increases flexibility and strengthens the spine.
6. Six Steps / Ashtanga Namaskarasana / Pranipatasana :
Method : Bend the knee and bend the body towards the ground in such a way that both the feet, both the knees, the chest, the toes of both the hands and the chin touch the ground. The buttocks and abdominal region should be raised slightly above the ground.
Breathing : Hold the breath.
Meditation : on Manipura Chakra.
Mantra : Om Pushne Namah which means, O nurturer of the world, salutations to you. Beej Mantra: Om Hr.
Benefits : Strengthens the chest and lungs. Strengthens the muscles of feet and hands.
7. Seventh Steps / Bhujangasana :
Method : Straighten the arms. While raising the front part of the body- head, chest and waist, tilt the head and neck backwards.
Breathe : Breathe in while raising the abdominal region and chest arched.
Meditation : The mantra on the Swadhishthana chakra is Om Hiranyagarbhaya Namah which means, O light of light, salutations to you. Beej Mantra – Oh yes.
Benefits :
- Increases blood circulation by creating tension in the digestive system. Hence, it activates the digestive system.
- Removes constipation. Soothes the lungs.
- Makes the spine flexible. Beneficial for asthma, bronchitis, cervical spondylitis, slip disc patients.
8. Eight Steps / Parvatasana / Bhudharasana :
Method : This is a repetition of the situation itself. Keeping the buttocks of the body up, place the toes of the feet on the ground. In the final position of the body, the waist and buttocks should be as high as possible. The toes of the feet should meet together. Keep your eyes towards the navel.
Breathing : Exhale while raising the buttocks and torso. Meditation: On the Vishuddhi Chakra.
Mantra : Om Marichaye Namah which means, O Lord of the rays, salutations to you.
Beej Mantra – Om Hreem.
Benefits :
- Provides new energy to the nerves and muscles of the hands and feet.
- Makes the spine flexible. This gives all the benefits of position
Note : Some yoga teachers also call it as Adho Mukha Svanasana.
9. Nine Steps / Ashv-Sanchaalanaasan / Ek Paad Prasaaranaasan :
Note : This is a partial repetition of case number 4. In position 4, the left leg moves backward, while in this position the right leg remains behind.
Method : Keep the left foot in front between both the palms. Simultaneously, bend the left leg and allow the claw to remain stationary there. Pull the right leg as far back as possible.
Keep in mind that the toes and knees keep touching the ground. Keep the arms straight. In this position, the weight of the body will be on both the hands, the left foot, the foot and the right knee.
Breathing : Inhale while taking the left leg forward.
Meditation : On the command wheel
Mantra : Om Adityaya Namah means O protector of the world, Om Hawa salutations to you.
Beej Mantra : Om
Benefits : All the benefits of position number 4 are available.
10. Tenth Steps / Paad Hastaasan / Hast Paadaasan :
Special : This is a repetition of position number.
Method : Putting the weight on both the hands, place the toes of the right foot with the toes of the left foot. Straighten the legs. Touch the head with the knee. Thus, in the final position, the toes of the feet and the toes of the hands will remain in a straight line.
Breathing : Exhale while bending forward. Contract the abdominal region to exhale as much as possible.
Meditation : On the Swadhisthana Chakra
Mantra : Om Savitre Namah means O creator of the world, You
Hello.
Beej Mantra : Om.
Benefits : All the benefits of position number 3 are received.
11. Eleventh Steps / Hasta Uttanasana :
Special : This is a repetition of position 2 .
Method : Raise the inclined body up and move both the hands above the head. Keep the distance of both the arms equal to the width of the shoulders. Tilt the head and upper torso back as far as possible.
Breathing : Inhale while raising the hands.
Meditation : On the Vishuddhi Chakra.
Mantra : Om Arkay Namah which means, O giver of purity, salutations to you.
Beej Mantra – Om Hraum.
Benefits : The benefits of position number 2 are available.
12. Twelfth Steps / Prayer Pose / Namaskarasana / Pranamasana :
Method : Stand up straight with arms raised in prayer posture by joining the toes. Relax the whole body.
Breathing : Exhale and breathe normally.
Meditation : On the Anahata Chakra.
Mantra : Om Bhaskarai Namah which means, O luminary, salutations to you.
Beej Mantra : Om Hr.
This is half the frequency of Surya Namaskar. To do the whole repetition, the leg which we did back in posture number 4 and 9, now we will do the other leg to do the whole repetition. Just like we did the right leg back earlier, we will now take the left leg back. Thus a group of 24 asanas in total is called 1 frequency.
If you feel tired after doing half the frequency (12 asanas), take a few breaths and rest. Be alert while doing each asana. Keep chanting the mantra happily. If you are not able to do any asana properly, then practice it first.
Surya Namaskar Benefits :
- It is the provider of life force.
- In this, energy is balanced both at the physical and mental level.
- The whole body gets exercised by the practice of Surya Namaskar.
- Along with the physical benefits due to the rotation of the spine forward and backward, it is also more important in Kundalini awakening. Since the path of Sushumna is the spinal cord, the energy is also upward.
- Surya Namaskar gives peace of mind. Increases memory power. Increases strength, semen and stamina.
- Constipation is the enemy. Don’t let old age come near.
- Women can make their body attractive, beautiful and curvy.
- Surya Namaskar destroys all diseases.
- Makes it bright like the sun.
- Students must get the benefits of doing Surya Namaskar by doing Surya Namaskar.
Precautions of Surya Namaskar :
All persons above 8 years of age can do this asana. Those suffering from spinal problems, high blood pressure, heart defects and hernia, etc., should do this asana under the guidance of a guru.
Special :
Sadhak should do 2 or 3 repetitions taking care of his body. The best time to do Surya Namaskar is during Brahmamuhurta. After retiring from the toilet, take a bath and do it with a happy heart. Wear clean and loose clothes. The atmosphere should be calm.
Morning time is better for this, Because at this time the climate is pure and the ultraviolet rays of the sun also do not harm. Therefore, morning time is suitable, if for some reason you are not able to do Surya Namaskar in the morning, then it can be done on an empty stomach or in the evening.