Introduction-“Discover the incredible power of Surya Namaskar and learn how this transformative practice can positively impact your life. Unlock the potential of this ancient yoga sequence and experience the physical, mental, and spiritual benefits it offers. Find out how Surya Namaskar can bring balance, strength, and vitality, transforming your life one sun salutation at a time.”
Table of Content-
1.What is Surya Namaskar
2.Origins of Surya Namaskar
3.Benefits of Surya Namaskar
4.Surya Namaskar Mantras and their Meaning
5.How to do Surya Namaskar
6.Surya Namaskar Poses and Surya Namaskar Steps.
6.1First Step Pranamasana(Prayer Pose)
6.2 Second Step Hasta Uttanasana(Raised arm pose)
6.3 Third Step Hastapadasana(Standing forward bend)
6.4 Fourth Step Ashwa Sanchalanasana(Eqestrian pose)
6.5 Fifth Step Parvatasana(Mountain pose)
6.6 Sixth Step Ashta Anga Namaskara(Salute with eight part or point)
6.7 Seventh Step Bhujangasana(Cobra pose)
6.8 Eight Step Parvatasana(Mountain pose)
6.9 Ninth Step Ashvasanchalana Asana(Equestrian pose)
6.10 Tenth Step Padahasta Asana(Standing forward bend)
6.11 Eleventh Step Hasta Uttanasana(Raised arm pose)
6.12 Twelth Step Pranamasana(Prayer pose)
7.How many surya namaskar in a day
8.How many surya namaskar in a day for weight loss
9.How many calories does surya namaskar burn
10.How many surya namaskar for weight loss
1.What is Surya Namaskar – When it comes to yoga, the name of Surya Namaskar comes first. Surya Namaskar is the best among Yogasanas.
Surya Namaskar is a great source of physical, mental, and spiritual benefits. Surya Namaskar means salutation to the Sun. It is a simple yet perfect exercise. It not only includes important asanas but also the benefits of pranayama and meditation.
These are groups of 12 asanas. It is practiced with full concentration and awareness. These 12 kriyas are directed to a mantra chanting including balance breathing with each body configuration.
The specialty of Surya Namaskar is that it can be practiced easily by women, men, boys, girls, and old and healthy people of any age.Surya Namaskar is such a source of physical, mental, and spiritual benefits, the attainment of which is rare.
The practice of Surya Namaskar is performed in front of the rising sun. The practice of Surya Namaskar in such an environment full of ultraviolet rays of the sun. Provides new consciousness and vitality to the Human body.
2.Origins of Surya Namaskar – Surya means Sun and the Namaskar means Salutation. Surya Namaskar has its roots deeply embedded in the rich tapestry of Indian culture and spirituality. In Indian Vedas, Sun is considered Lord Surya or Sun God.
According to Indian Vedic texts, worship of the Sun God promotes good health. The practice is an expression of gratitude and reverence towards the sun, which has been venerated as a symbol of life, vitality, and illumination since ancient times.
The ancient Indian yogis practice Surya Namaskar every early morning facing the sun to derive divine energies for health and prosperity.
Surya Namaskar Derived from ancient Indian traditions, also known as Sun Salutation, is a practice that combines a sequence of yoga asanas (postures) with controlled breathing techniques.
Surya Namaskar holds immense significance in yoga and is revered for its numerous physical, mental, and spiritual benefits.
3.Benefits of Surya Namaskar-
3.1 Physical Benefits of Surya Namaskar :-
#Toning and Strengthening of Body-Surya Namaskar is a full-body workout that engages multiple muscle groups. The asanas helps to strengthen and tone the arms, shoulders, chest, back, abdomen, hips, and legs and Regular practice of Surya Namaskar can lead to improved muscle definition, increased endurance, and a sculpted physique.
#Flexibility and Improved Posture of Body-The dynamic movements in Surya Namaskar enhance flexibility by stretching the muscles, ligaments, and tendons. It promotes the release of tension and stiffness, thereby improving overall mobility. Additionally, the practice emphasizes proper alignment, helping to correct posture imbalances and promote an upright, confident stance.
#Weight Loss and Metabolism Boost-Surya Namaskar is an effective tool for weight management. The combination of cardiovascular exercise, muscle engagement, and controlled breathing stimulates metabolism and increases calorie expenditure. When practiced regularly, it can contribute to healthy weight loss and weight maintenance
3.2 Mental and Emotional Well-being Benefits :
#Stress Reduction-The rhythmic flow of Surya Namaskar, coupled with conscious breathing, helps to go into a state of deep relaxation and calmness. This practice acts as a natural stress reliever, helping us to alleviate anxiety, tension, and mental fatigue. It creates a space for introspection and rejuvenation, allowing practitioners to find the real joy of daily life.
#Increased Focus and Clarity-Surya Namaskar promotes mental clarity and focus by synchronizing breath with movement. This mindful coordination enhances concentration and brings about a sense of presence and awareness. Regular practice can improve cognitive function, memory retention, and overall mental acuity.
#Enhanced procutivity and Inner Peace-The meditative aspects of Surya Namaskar contribute to emotional well-being and inner peace. This complete package of asanas stimulates the release of endorphins, the “feel-good” hormones, which uplift the mood and helps in Alignment of the inner body, enhances stability, grace comfort, heals and brings harmony.It helps to develop a deeper connection with oneself and cultivates a positive outlook on life.
3.3Spiritual Connection Benefits:-
#Awakening the Solar Plexus Chakra-Surya Namaskar stimulates and balances the solar plexus chakra, also known as the Manipura chakra. Located in the abdomen, this energetic center is associated with personal power, self-confidence, and transformation. Regular practice can awaken and activate this chakra, facilitating a harmonious flow of energy throughout the body.
#Gratitude and Mindfulness-Surya Namaskar is an opportunity to express gratitude for the sun’s life-giving energy and cultivate mindfulness in each movement. By focusing on the present moment and appreciating the interconnectedness of all beings, practitioners develop a profound sense of gratitude, humility, and reverence for the universe.
4.Surya Namaskar Mantras and their Meaning-
1)ओम मित्राय नमः।Om Mitray Namah. Salutations to you, O friend of the world, Sun.
2)ओम रवये नमः।Om Ravaye Namah. Salutations to you, O most admired sun, the one who brings prosperity to the world.
3)ओम सूर्याय नमः।Om Suryaya Namah. Salutations to you, the originator of the world and the giver of life.
4)ओम भानवे नमः ।Om Bhanve Namah. Salutations to you, O Sun who shines in the sky.
5)ओम खगाय नमः।Om Khagay Namah. Salutations to you, O Sun who nurtures the world.
6)ओम पुष्णे नमः।Om Pushne Namah. Salutations to you, O Sun who gives the power to develop life.
7)ओम हिरण्यगर्भाय नमः।Om Hiranyagarbhaya Namah. Salutations to you, O Sun who destroys diseases.
8)ओम मरोचये नमः।Om Marochaye Namah. Salutations to you, who attract everyone towards you.
9)ओम आदित्याय नमः।Om Adityaya Namah. Salutations to you, O sun who created the world.
10)ओम सावित्र्यै नमः।Om Savitryai Namah. Salutations to you, O worshipable and purifier of impurity Sun.
11)ओम अकराय नमः।Om Savitryai Namah. O worshipable and purifying sun, salutations to you
12)ओम भास्कराय नम:।Om Bhaskaray Namah. Salutations to you, O sun who illuminates the light.
5.How to do Surya Namaskar–One round of Surya Namaskar consists of 12 yoga poses or Surya Namaskar Steps which include six asanas in two sets.One set consists of 2 rounds of Surya Namaskar,first stretching the right side of your body and then the left side.which is discussed below.
6.Surya Namaskar Poses and Surya Namaskar Steps-
6.1 First Step Pranamasana(Prayer Pose)–Salutations to the friend, Coming out of the first position stand straight facing the Sun. Keeping both feet, ankles, and claws together, keep the backbone straight. Close your eyes for a few moments by joining both hands in the posture of Namaskar. Experience mental peace and stability while meditating on the whole body. Salute the Sun God while pronouncing the first mantra “Om Mitray Namah” in the mind. This is the complete position of the first act of Surya Namaskar.
6.2 Second Step Hastauttanasana(Raised arm pose)-Salutations to the ever shining, While raising both hands, move the waist, abdomen, head, and arms backward. Maintain body balance. Keeping the feet straight, bow down to the Sun God while reciting the second mantra “Om Ravaye Namah”.
6.3 Third Step Hastapadasana(Standing forward bend)-Salutations to the cosmic light, Bringing both hands back down, bending the body from the waist, and bending towards the front. Try to keep the palms of both hands on the ground next to both side of feet. Keep the fingers of the feet and hands in a straight line. Keep the legs straight. Try not to bend your knees. Slowly try to mix the head with the knees as much as possible. Initially, this exercise seems difficult but after continuous practice, it can be done easily. That’s why you should bow down your body according to the capacity of your tears, while pronouncing the third mantra “Om Suryaya Namah” in your mind, bow down to the Sun God.
6.4 Fourth Step Ashwa Sanchalanasana(Equestrian Pose)-Salutations to the illuminator, Keeping the palms on the ground, moving the right leg backward as much as possible. Keep the knee of the right leg touching the ground. Bend the left knee and sit on the toes. The left knee will remain in the middle of both. hands. Looking at the sky by moving the chest towards the front and the head towards the back, while chanting the fourth mantra “Om Bhanve Namah”, bow down to the Sun God.
6.5 Fifth Step Parvatasana(Mountain pose)-Salutations to the performer, Keeping the position of hands and right leg as before, take the left leg back as well. Joining both legs together, raise the waist and make a mountain-like shape by moving the head downwards. Keep the head between the two arms and look at the navel. Keeping the full weight of the body on both the toes and palms, both the heels should be attached to the ground while reciting the fifth mantra “Om Khagay Namah” in the mind, bow down to the Sun God.
6.6 Sixth Step Ashta Anga Namaskara(Salute with eight part or points) –Salutations to the nourisher Keeping the position of the hands and feet as before, bringing the knees touching the ground, bending the arms, and bringing them down. In this position, the brain, chest, knees, and both. toes and both .palms will touch the ground. This position is of Ashtanga Pranam. Salute the Sun God while reciting the sixth mantra “Om Pushne Namah” in the mind.
6.7 Seventh Step Bhujangasana(Cobra pose)-Salutations to the cosmic power, Try to straighten the hands keeping the palms on the ground. The lower part of the body should touch the ground and while lifting the upper part of the navel and moving the head backward as far as possible, keep it towards the sky. This is the position of Bhujangasana. Pronounce the seventh mantra “Om Hiranyagarbhaya Namah” in the mind and bow down to the Sun God.
6.8 Eight Parvatasana(Mountain pose)-Salutations to the cosmic rays This position is similar to the fifth position. Returning to the mountain shape again, bow down to the Sun God while reciting the eighth mantra “Om Marochaye Namah” in the mind.
6.9 Ninth Step Ashvasanchalana Asana(Equestrian pose)-Salutations to the son of Aditi, Keep the palms planted on the ground. Bending the right leg from the knee and bringing it in front, keep it between the two hands. Keep the left leg as far back as possible. Taking the chest towards the front, move the head backward and look towards the sky. This situation is similar to the fourth position. Salute the Sun God while pronouncing the Ninth mantra “Om Adityaya Namah” in the mind.
6.10 Tenth Step Padahastaasana(Standing forward bend) –Salutations to the stimulator, Keeping both palms on the ground, bringing both legs forward, and keeping them in front. Coming to the third position, try to touch the knee with the head. Both. legs will remain straight. Salute the Sun God while pronouncing the tenth mantra “Om Savitryai Namah” in the mind.
6.11 Eleventh Step Hasta Uttanasana(Raised arm pose)-Salutations to the elixir of life, Stand up straight according to the second position, while raising both hands upward, move the waist, back, head, and arms backward. Maintain body balance. The feet will remain straight and bow down to the Sun God while reciting the eleventh mantra “Om Savitryai Namah”.
6.12 Twelth Step Pranamasana(Prayer pose)-Salutations to the enlightener, Standing straight, according to the first position, join both hands in the posture of salutation. While closing your eyes, bow down to the Sun God while reciting the outer mantra “Om Bhaskaray Namah” in the mind.
After the practice of the twelve actions of Surya Namaskar, it can be practiced again after resting for some time in Shavasan
7.How many surya namaskar in a day-Start with 10 round and increase slowly according to your capacity upto your age number.
Some Other Surya Namaskar benefits :-
# Regular practice of Surya Namaskar makes the mind and heart pure and concentrates on work.
# This excercise circulates Optimistic thoughts in the mind.
# By practicing it all the parts of the body become flexible and strong and the face becomes bright.
# It increases the blood circulation of the body. removing constipation and air disorders, there is a favorable effect on the digestive power.
# It increases the secretions of the Hormones and endocrine glands are balanced.
# Leucorrhoea in women is cured by practicing Surya Namaskar. One becomes strong from the womb.
# There is an increase in the concentration and confidence of the students. Efficiency and efficiency increases and study work can also be done more smoothly.
# Its regular practice removes mental disturbance and makes the mind calm and pure.That’s why Surya Namaskar should be practiced
# The excess fat of the waist is reduced by the regular practice of Surya Namaskar and the body becomes shapely by eliminating obesity
8.How many surya namaskar in a day for weight loss-You can now set the target for yourself according to your stamina.In First week you start with 10 round. Slowly you can increase the number of rounds of Surya namaskar upto your age for example if your age is 25 year then you will increase upto 25 round per day,if your age is 30 years then 30 round of surya namaskar per day.30 to 35 round per day is sufficient for normal person but if you want to loose your weight then slowly increase upto 108 round per day. By the time you reach this number, you will find a leaner you.
9.How many calories does surya namaskar burn–One round of Surya Namaskar burns up to approx 13.99 calories for an average weighing person. You can now set the target for yourself.How much calories you want to burn.
1 minute = 1 round
1 round = 13.99 calories
30 minute = 30 round
30 minute workout will burn calories in a day=419.7 calories
10.How many surya namaskar for weight loss-Start with 10 round per day increase slowly upto your age number,under the observation and consultation of your dietitian you will do this excercise for weight loss.