SURYA NAMASKARAS (Salutation to Sun) 7-12 postures

SURYA NAMASKARAS (Salutation to Sun)
 7-12 postures

Posture -7

BHUJANGASAN (Cobra posture) :

Seventh posture in Surya Namaskaras.



 How  to do:

*  Raise the body from the waistby straightening the arms and toes.

*  Raise the head backward expanding the shoulders.

*  Inhale while raising the body and arching the back.

Concentrate on Swadhistana chakra (Navel).

  Mantra to be recitated during this posture

"OM HIRANYA GARBHAYA NAMAHA".

Posture-8:

PARVATASAN (Mountain posture) :

Eighth posture of Surya Namaskaras



How to do :

*   Keep the legs on the toesand raise the buttocks in the air and lower the top in order that it lies between the 2 arms; the body ought to kind two sides of a triangle. 

*  Look at your navel(belly button). 

* The arms and legs ought to be straight. 

* Try and keep  the       heels connected with the bottom.

* Exhale as you straighten the legs and bend the trunk. 

Concentrate on Vishuddhi chakra

   Mantra to be recitated during this posture 

"OM MARICHAYE  NAMAHA"


Posture -9:

ASHWA SANCHALANASANA (Equestrian posture) 

Ninth posture of SuryaNamaskara


How to do:

*  This stage is same as the 
Posture 4.Bend the right leg and bring the right foot  so that it lies between the hands. 

* Simultaneously lower the left knee so that it touches the ground. 

*  Inhale while doing this asana. 

 Concentrate  on Ajna chakra. 

Mantra to be recitated during this asana

   "OM ADITYAYA NAMAHA "

Posture -10:

PADMAHASTASAN 
( Palm and feet stretch posture) :

Tenth posture  of Surya Namskaras


How to do:

*  This posture is the repitition of position -3.

* Place the left foot next to the right foot. 

* Straighten  both the legs and try to bring the forehead as close to the knee as possible. 

*  Try to do as much as you can.Exhale while doing this posture. 

Concentrate  on Swadhistana  Chakra. 

Mantra to be recitated during this posture:

  "OM SAVITRE NAMAHA"

Posture-11:

HASTA UTTHANASAN (Raised arms posture) :

Eleventh posture of Surya Namaskaras


How to do:

*  This stage is the repitition of posture 2.

* Straighten  the whole body and raise the arms above the head. 

* Keep the arms together in salutation posture and bend the head and arms backward slightly. 

* Inhale as you straighten the body. 

Concentrate on Visuddhi Chakra. 

Mantra to be recitated during this posture

     " OM ARKAYA NAMAHA"

Posture-12

PRANAMASAN (Salutation  posture) :

Twelfth posture of SuryaNamaskara



How to do:

*  This is the final and last position  and same as the posture -1.

* Join the palms together and place them infront of the chest. 

* Relax the whole body and Exhale while doing this posture. 

Concentrate on Anahata Chakra

Mantra to be  recitated during this  posture. 
   
  " OM BHASKARAYA NAMAHA"

SURYA NAMASKARAS (Salutation to Sun)🌅 ( 1-6postures)

     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). 

 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