SURYA NAMASKARAS (Salutation to Sun)🌅
There are 12Steps in SURYANAMASKARAS. These are very good for health to reduce the fat by burning calories ,mental tensions, bodypains. These are helpful to us in many wayS.
Posture -1 :
PRANAMASAN (Salutation posture) :
In SURYANAMASKARAS this asana is the first one.
How to do:
* Stand Straight with feet together.
* Join both the palms together and place them infront of the chest.
* Relax the whole body and breath normally.
* Concentrate at anahata Chakra i. e; HEART CENTRE
There is one mantra to recitate during this posture,
" OM MITRAYA NAMAHA"
Posture-2:
HASTA UTTANASAN(Raised arms posture) :
Second asana in SURYANAMASKARAS
How to do:
* Raise both the arms above the head, keeping the palms together .
* Bend the head and the upper trunk backward without bending the elbows.
*Should Inhale while raising the arms and concentrate on vishuddhi chakra i. e; pit of the neck.
Mantra to be recitated during this posture is
"OM RAVAYE NAMAHA"
Posture-3:
PADAHASTAN(Palm &Feet stretch posture) :
Third asana in
SURYANAMASKARAS
How to do:
* Bend forward until the hands touch the groundon either side of the feet.
* Try to touch the knees with the forehead.
* keep the legs straight .Dont bend the knees and Exhale as you bend forward.
*Contract the abdomen to back as much as you can to expel the maximum amount of air and concentrate on swadhistana chakra( Root of the sex organ).
"OM SURYAYA NAMAHA"
Posture-4:
ASHWA SANCHALANASAN(Equestrian posture) :
Fourth asan in Surya Namaskaras
How to do:
* Stretch the right leg back as far as possible and place the knee on the ground. At the same time ,bend the left knee a little and push the body forward but keep the left foot in the same position.
* The arms should remain straight in the same position.
* At last, the weight of the body should be supported on the two hands, the left foot, the right knee and the toes.
* The head should be raised upward and inhale while stretching the right leg backward.
* Concentrate on ajna chakra( Eyebrow centre)
Mantra to be recitated during this asan
"OM BHANAVE NAMAHA"
Posture-5:
DANDASAN (Staff posture) :
Fifth posture in Surya Namaskaras
How to do:
* Stretch the right leg and place it on the toes and exhale.
* Keep the left leg in the same way beside the right leg while inhaling and hold the breath.
* The whole body from the ankle to the head should rest on toes and palms in a slanting position.
* Concentrate on Vishuddhi chakra.
Mantra to be recitated during this posture
"OM KHAGAYA NAMAHA"
Posture -6:
ASHTANGA NAMASKARASAN (Eight limb Salutation posture) :
Sixth posture in Surya Namaskaras
How to do:
* Lower the body with exhalation to the ground so that in the final position only the toes knees, chest, hands and the foreheadtouch the ground.
* The hips and abdomen should be raised from the ground and hold the breath.
*Concentrate on manipura chakra
Mantra to be recited during this posture
"OM PUSHNE NAMAHA"
Next six posture will be uploaded in the next post
There are 12Steps in SURYANAMASKARAS. These are very good for health to reduce the fat by burning calories ,mental tensions, bodypains. These are helpful to us in many wayS.
Posture -1 :
PRANAMASAN (Salutation posture) :
In SURYANAMASKARAS this asana is the first one.
How to do:
* Stand Straight with feet together.
* Join both the palms together and place them infront of the chest.
* Relax the whole body and breath normally.
* Concentrate at anahata Chakra i. e; HEART CENTRE
There is one mantra to recitate during this posture,
" OM MITRAYA NAMAHA"
Posture-2:
HASTA UTTANASAN(Raised arms posture) :
How to do:
* Raise both the arms above the head, keeping the palms together .
* Bend the head and the upper trunk backward without bending the elbows.
*Should Inhale while raising the arms and concentrate on vishuddhi chakra i. e; pit of the neck.
Mantra to be recitated during this posture is
"OM RAVAYE NAMAHA"
Posture-3:
PADAHASTAN(Palm &Feet stretch posture) :
Third asana in
SURYANAMASKARAS
How to do:
* Bend forward until the hands touch the groundon either side of the feet.
* Try to touch the knees with the forehead.
* keep the legs straight .Dont bend the knees and Exhale as you bend forward.
*Contract the abdomen to back as much as you can to expel the maximum amount of air and concentrate on swadhistana chakra( Root of the sex organ).
Mantra to be recitated during this posture
"OM SURYAYA NAMAHA"
Posture-4:
ASHWA SANCHALANASAN(Equestrian posture) :
Fourth asan in Surya Namaskaras
How to do:
* Stretch the right leg back as far as possible and place the knee on the ground. At the same time ,bend the left knee a little and push the body forward but keep the left foot in the same position.
* The arms should remain straight in the same position.
* At last, the weight of the body should be supported on the two hands, the left foot, the right knee and the toes.
* The head should be raised upward and inhale while stretching the right leg backward.
* Concentrate on ajna chakra( Eyebrow centre)
Mantra to be recitated during this asan
"OM BHANAVE NAMAHA"
Posture-5:
DANDASAN (Staff posture) :
Fifth posture in Surya Namaskaras
How to do:
* Stretch the right leg and place it on the toes and exhale.
* Keep the left leg in the same way beside the right leg while inhaling and hold the breath.
* The whole body from the ankle to the head should rest on toes and palms in a slanting position.
* Concentrate on Vishuddhi chakra.
Mantra to be recitated during this posture
"OM KHAGAYA NAMAHA"
Posture -6:
ASHTANGA NAMASKARASAN (Eight limb Salutation posture) :
Sixth posture in Surya Namaskaras
How to do:
* Lower the body with exhalation to the ground so that in the final position only the toes knees, chest, hands and the foreheadtouch the ground.
* The hips and abdomen should be raised from the ground and hold the breath.
*Concentrate on manipura chakra
Mantra to be recited during this posture
"OM PUSHNE NAMAHA"
Next six posture will be uploaded in the next post
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