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Surya Namaskara 12 Postures & Benefits

surya namaskara postures poses

surya namaskara postures poses

Surya Namaskara 12 Postures & Benefits are detailed here. Surya Namaskara is performed before taking breakfast in the morning or in the evening.

During all these positions, movements of the limbs and breathing must be very, very slow and rhythmical. Sudden jerks of any part of the body and hard inhalation and exhalation in quick succession including retention of breath causing strain in the lungs, should be completely avoided.

Position No. 1 – Pranamasana (Prayer pose)

Face the sun, fold the hands, keep the palms together touching the middle of the chest with both thumbs, keep legs together and stand erect.

Health benefits of pose 1

Promotes balance of mind, stimulates the respiratory system, and provides exercise to the back, shoulder and the neck muscles.

Position No. 2 – Hastauttanasana (Raised arms pose)

Slowly inhale and raise the arms overhead. Bend backward.

Health benefits of pose 2

Promotes balance of mind, aids in digestion, and provides exercise to the muscles of your arms and shoulder. It also helps to tone the spine and promotes flexibility in your back and hips.

Position No. 3 – Hasta Padasana (Hand to foot pose)

Slowly exhale and bend forward till the palms are kept flat in line with the feet. Touch the knees with your head keeping the legs straight without bending. In the beginning there may be slight bend at the knees to effect this, but after some days’ practice, the legs could be kept straight.

Health benefits of pose 3

Promotes blood circulation, tones your abdominal tracts, and helps to stretch the leg and the back muscles. It also stimulates the spinal nerves and the lymphatic system.

Position No. 4 – Ashwa Sanchalanasana (Equestrian pose)

After slow and deep inhalation, move the right leg from the body in a long backward step. Keep the hands and the left foot firmly on the ground without moving, raise the head, and look forward. The left knee should be between the hands.

Health benefits of pose 4

This exercise strengthens the hands and the wrist muscles. It also provides an exercise to your spine.

Position No. 5 – Dandasana (Stick pose)

Retain the breath. Move the left leg and keep the left foot along with the right foot, thus making the body a straight line. The entire weight of the body should rest on the hands and toes.

Health benefits of pose 5

Promotes and stimulates blood circulation and strengthens your heart, arm and wrist muscles. It also provides relief to the neck and shoulder muscles because it eases the tension and stiffness.

Position No. 6 – Ashtanga Namaskara (Salute with eight parts or points)

Exhale, slowly lower the body and let eight limbs of the body-two toes, two knees, two hands, chest and forehead-alone touch the floor. The abdominal region is to be kept slightly raised.

Health benefits of pose 6

This posture helps to strengthen the muscles of your arms and the leg. It increases the flexibility in your neck and shoulders. It provides the stretches for your arms, neck, shoulder and the back muscles. It also helps to release the tension in your neck and shoulder muscles.

Position No. 7 – Bhujangasana (Cobra pose)

With inhalation, slowly raise your head and bend the spine backward as much as possible.

Health benefits of pose 7

This posture helps to stimulate the circulation to your abdominal organs and helps to tone the digestive tract. It helps you to stretch the upper and lower body and promotes flexibility to your back while stimulating the nerves in the spine.

Position No. 8 – Parvatasana (Mountain pose)

Exhale, slowly lower your head and raise the body, the toes and hands resting on the floor.

Health benefits of pose 8

This posture helps to stimulate the blood circulation, helps to strengthen the heart, wrist and arm muscles. It also helps to relieve the neck and shoulder tension.

Position No. 9 – Ashwa Sanchalanasana (Equestrian pose)

Inhale and bring the left foot along the level of the hands. The right foot and knee should touch the ground. Look forward (Same as Position No. 4).

Health benefits of pose 9

Provides exercise to the spine and helps to strengthen the muscles of the wrists and the hands.

Position No. 10 – Hasta Padasana (Hand to foot pose)

Exhale, bring the right leg also forward and come back to Position No. 3.

Health benefits of pose 10

Promotes blood circulation, tones your abdominal tracts, and helps to stretch the leg and the back muscles. It also stimulates the spinal nerves and the lymphatic system.

Position No. 11 – Hastauttanasana (Raised arms pose)

Inhale and raise the hands overhead and bend backward as in Position No. 2.

Health benefits of pose 11

Promotes balance of mind, aids in digestion, and provides exercise to the muscles of your arms and shoulder. It also helps to tone the spine and promotes flexibility in your back and hips.

Position No. 12 – Tadasana

Slowly bring your hands as in Position No. 1. Simultaneously exhale and relax in Tadasana.

Health benefits of pose 12

Promotes balance of mind, stimulates the respiratory system, and provides exercise to the back, shoulder and the neck muscles.

This is one Namaskara.

After completing twelve namaskaras lie down flat on the ground on your back and relax each and every limb one by one from toes to the crown of the head. This is called Savasana (corpse pose). To begin with if one feels tired after three or four Namaskaras, he may stop with that and increase the number gradually (one everyday or every two days) all the time taking care that too much strain is not caused on any account, on any part of the body. The number may be increased according to each one’s capacity. There are persons who can do 108 Namaskaras at a stretch without great strain.

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