SURYA NAMASKAR - A Complete Set Of YOGASANA.

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   Introduction :

             SUN is one of the major sources of energy required for the existence, maintenance, and nourishment of life on the earth. It is scientifically proven that the rays of morning sunlight act as a medicine for us (humans). SURYA NAMASKAR also known as Sun Salutation is an ancient technique of paying respect to the sun. It consists of a specific combination of some asanas practiced for more than 2000 years in INDIA. The practice of Surya Namaskar has the involvement of each and every body part and mind.

            Commonly Surya Namaskar consists of 12 steps. Each step of Surya Namaskar has a Beeja mantra and specific body parts to concentrate upon. Beeja mantra can be chanted in mind or loudly and the body part should concentrate during the specific step which enhances the efficacy of Asana.

           History : 

                       2000 BC - Suryavansi Samuay.
                       170 BC   - Ramayana and Yudha Kaand.
                       1920 AD - Aundh Raja.

Steps :

1. Pranamasana :

         Procedure - Hands together in namaskar position. Forearms parallel to ground, feet together. Bodyweight evenly distributed over both feet. Calves, quads, and hamstring muscles tightened. Abdominal muscles tightened. Breathing should be normal.  

2. Urdhvahastasana / Hastottanasana :

         Procedure - Take a deep breath (inhale) and raise your hand straight in the upward and backward direction (don't bend your elbows). Now hold your breath while looking towards the ceiling/sky and bend in a backward direction from your waist ( as much as you can).

3. Padhastasana :

     Procedure - Bend down without bending the knees, press down the palms down on the ground, and fingertips in line with toes. If possible try to touch your head to your knees.


  

4.Vamashwasanchalanasana:

   Procedure - Take your right leg back and place your left leg between both hands which are placed firmly on the ground. Now bend your upper body towards your back leg and hold your breath.

          

           5. Parvatasana :

                  Procedure - Take your legs backward. Keep your neck and head in between both arms. Try to see your navel by bending your head.

6. Ashtangasana/Adhomukhshavasana :

      Procedure - Keep your arms and legs stable now place your whole body on the ground except your stomach and pelvic girdle. Here 2 legs, 2 hands, 2 knees, chest, and chin, these 8 parts touch the ground and hence the name.


  7. Bhujangasana :

         Procedure -  Keep the hands, legs, and knees in the same position as in ashtangasana. Stretch the arms, inhale and slowly push your chest forward and bend the waist and neck as back as possible. The focus should be on the sky/ceiling. 

   8. Parvatasana.

   9. Dakshinashwasanchalanasana : 

            Procedure - The posture is the same as Vamashwasanchalanasana but instead of the right leg left leg is in the front.

  10. Padhastasana.

  11. Urdhvahastasana/Hasatottanasana.

  12. Pranamasana.



 Benefits :

  • Surya Namaskara is a complete set of asana and with the help of it, each and everybody part becomes strong and free of disease.
  • Our vital organs become more healthy.
  • Makes our lower body more flexible.
  • Improves blood circulation.
  • Enhances mind-body coordination.
  • Reduces stress.
  • Improves memory.

  Conclusion : 

             If one does Surya Namaskar daily he need not practice any other exercise or Yogasana. It is particularly beneficial for those who can't find much time for exercise because it takes very little time to perform SuryaNamaskar. 

  Contraindications :

  • Fever
  • Acute Inflammation
  • Boils
  • High blood pressure
  • Coronary artery diseases
  • Hernia
  • Intestinal tuberculosis
  • Pregnant women (after 3rd-month of pregnancy)
  • Women should avoid Surya Namaskar during menses.


            To stay healthy, we should at least give 10 - 20 minutes a day for ourselves despite our busy lives.



" NATURE HAS THE SOLUTION TO ALL OUR PROBLEMS WE JUST NEED TO BELIEVE IN IT AND OUR ABILITIES TO LEARN THESE SOLUTIONS FROM THIS GREATEST TEACHER CALLED NATURE". 

























































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