How to do Surya Namaskar and Benefits of Surya Namaskar
Surya Namaskar: In today’s hectic life, people have started earning a lot of money, but the most valuable thing in their life ‘health’ is going on losing it. It has also been proved in a study that 100 years ago, the immunity of Indian people used to be three times as much as it is today. And the reason for this was holy food and yoga. Today only 23% of the people who eat vegetarian food in India are left, and only some people do yoga.
What is Surya Namaskar?
Surya Namaskar has been taught by yoga gurus in India for centuries. It is a collective yoga of many yogas, in which many exercises come. There are 12 asanas inside Surya Namaskar and the group of these 12 asanas is called Surya Namaskar and by doing this, the whole body gets exercised. Surya Namaskar means getting up in the morning and saluting the Sun.
Surya Namaskar is done in the morning at sunrise. By doing Surya Namaskar, one gets rid of many physical problems like back pain, back pain, neck pain, joint pain etc. So let us know in detail how Surya Namaskar is done and what are its benefits to the body and mind.
How to do Surya Namaskar – Learn in full detail
The best time to do Surya Namaskar is in the morning at sunrise, because at this time Lord Sun is rising, and we express our gratitude towards him and bow to him through 12 asanas. These 12 asanas not only benefit the body, but also make the mind agile, fit, as well as provide peace to the mind.
Before doing Surya Namaskar, get up at 5:00 am and go to the bathroom to get fresh. Keep in mind that your stomach should be empty and you should not have eaten anything for 4 hours before doing Surya Namaskar. Now go to a quiet place from where the sun is visible or go to an open place where the atmosphere is calm. If you want, you can do Surya Namaskar at sunset i.e. even in the evening, just your stomach should be empty, only then your body gets its benefit. So let’s know about the 12 asanas of Surya Namaskar.
1) Pranamsana (Surya Namaskar)
First of all, stand straight facing the sun and join your two hands together, close your eyes and meditate on the sun and focus your attention on the agya chakra. This is the first yoga action of Surya Namaskar asana, see in the picture below.
2) Hasta Uttanasana (Surya Namaskar)
Now while inhaling, lift both the hands from your ears and lift them upwards, bending the waist back and bowing back, bow and focus your attention on the back of the neck. By doing this asana, the diseases of the skin and waist are removed and the back gets strength. This is the second yoga action of Surya Namaskar asana, see in the picture below.
3) Hastapad posture (Surya Namaskar)
Now while exhaling, bend down in the opposite direction with both the hands in the ears and place your hands on the right-left place of your feet or keep your knees straight, keep your forehead close to the knee and your navel on your Stay focused, stay like this for a few moments, those who have a problem of back pain, they must do this asana. This is the third yoga action of Surya Namaskar asana, see in the picture below.
4) Horse Steering Asana (Surya Namaskar)
Now while filing the breath in this position, take your left leg backward and bend the neck back, the spine should remain straight and vertical. Now take your attention to the Swadhisthan and in this state, you are giving something. This asana removes the tension in the thighs.
If you have any kind of problem in your knees or buttocks, then in such a state the horse steering posture should not be practiced. This is the fourth yoga action of Surya Namaskar asana, see the picture below.
5) Dandasana (Surya Namaskar)
Now while exhaling take your right leg back and join it with the heel of your left foot, now give the stretch of your whole body on the feet. During this stage, the soles of the feet should be on the ground. Raise the buttocks as much as possible and keep your attention on the Sahasrara Chakra.
This asana gives a lot of benefits to the respiratory system. This is a very good posture for breathing patients. This is the fifth yoga action of Surya Namaskar asana, see in the picture below.
6) Ashtanga Namaskar Asana
After this, while inhaling, prostrate the body straight, parallel to the ground, and first put the knees, chest, and forehead on the ground. Let the buttocks remain slightly raised above the ground, exhale. Keep the meditation on the Anhar Chakra and normalize the breathing. This posture ends the restlessness in the senses and gives peace to the mind. This is the sixth yoga kriya of Surya Namaskar asana, see the picture below.
7) Bhujang Asana (Surya Namaskar)
In this position, while breathing slowly, pull your chest forward and raise your hands straight from the ground. Bend your neck backward and keep your waist close to the ground. Stayed in this state for some time. By doing this asana, the chest becomes wider, and the belly fat is reduced, due to which the weight increases less. This exercise is Chest Badhane ki exercise. By regularizing this asana, the body becomes beautiful and radiant. This asana is the seventh yoga kriya of Surya Namaskar, see the picture below.
8) Mount Asana – Surya Namaskar
Now slowly while exhaling, pull your waist upwards, both your hands and feet will be directly adjacent to the ground. Keep in mind that while doing this asana, the entire soles of the feet should be selected on the ground. This shape will look like a mountain. Bend your neck down and stay in this position for some time and focus your attention on the sanskar chakra. By doing this asana, the back and ribs become strong. By doing this asana, the lungs are strengthened, it removes diseases related to respiratory diseases. This asana is the eighth yoga action of Surya Namaskar, see the picture below.
9) Easy horse operation
Now while inhaling slowly, move your left leg backward and pull your chest forward and tilt your neck backward. Spend some time in this state and focus your attention on Swadhishthana. This asana is a repetition of the fourth posture of Surya Namaskar.
10) Handpad posture
Now slowly while exhaling, bend forward and place both your hands on the right and left of your feet, your forehead should be close to your knee and stay in this position for some time. Focus your attention on your navel. This asana is a repetition of the third posture of Surya Namaskar. see in the picture below
11) Hasta Uttanasana
Now while inhaling, lift both the hands from your ears and lift them upwards, bending the waist back and bowing back, bow and focus your attention on the back of the neck. This asana is a repetition of the second posture of Surya Namaskar. see in the picture below
12) Salutations Easy
First of all, stand upright facing the Sun and with folded hands, close your eyes and meditate on the Sun and focus your attention again on the Agya Chakra. This asana is very similar to Tadasana, which is a yoga to increase height. This asana is a repetition of the first posture of Surya Namaskar. see in the picture below
Miraculous Benefits of Surya Namaskar
By doing Surya Namaskar, the body is filled with energy, and there comes agility and agility in the body.
Doing Surya Namaskar increases flexibility in the body.
By doing Surya Namaskar, the mind becomes sharp and peace of mind increases, and stress is also reduced.
By doing Surya Namaskar, there is a lot of relief in back pain, people who have pain related to the back or joints must do Surya Namaskar.
By doing Surya Namaskar, the glow of the skin and the brightness of the face increases.
By doing Surya Namaskar, the amount of vitamin D in the body increases, which strengthens the bones.
By doing Surya Namaskar, the amount of blood in the body increases and the amount of hemoglobin in the blood also increases.
By doing Surya Namaskar, the digestive system becomes strong and problems like constipation, acidity is cured.
By doing Surya Namaskar, the strength of the muscles increases and there is flexibility in the body.
By doing Surya Namaskar, the eyesight increases.
Diabetic patients benefit greatly by doing Surya Namaskar.
By doing Surya Namaskar, blood pressure remains under control.
Surya Namaskar reduces hair fall and Surya Namaskar is very beneficial for hair health.
Some things to keep in mind before doing Surya Namaskar
The best time to do Surya Namaskar is at sunrise in the morning, but you can do it anytime.
While doing Surya Namaskar, your stomach should be completely empty, that is, you have not eaten anything till 4 hours ago.
Surya Namaskar should always be done in an open place where the amount of oxygen is good, it is better that you do it on your terrace.
If you want a healthy body and a calm mind, start your day with Surya Namaskar as soon as you wake up in the morning and pray to Lord Surya to fill your life with his light.
Keep in mind that the speed of doing Surya Namaskar should be normal. Stay in the posture of each asana for at least 3 seconds. Only after breathing becomes normal in one position, start the other position. If you are a patient of high blood or suffering from slip disc, then you should not do this yoga asana. Pregnant women should not do Surya Namaskar.