{"id":362,"date":"2023-06-29T09:06:39","date_gmt":"2023-06-29T09:06:39","guid":{"rendered":"https:\/\/rishikeshashtangayogaschool.com\/blog\/?p=362"},"modified":"2023-08-07T08:10:42","modified_gmt":"2023-08-07T08:10:42","slug":"surya-namaskar-surya-namaskar-postures","status":"publish","type":"post","link":"https:\/\/rishikeshashtangayogaschool.com\/blog\/surya-namaskar-surya-namaskar-postures\/","title":{"rendered":"Surya Namaskar – Surya Namaskar Postures"},"content":{"rendered":"\t\t
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Surya Namaskar<\/strong>, also known as Sun Salutation, is a dynamic sequence of yoga postures that combines movement, breath, and mindfulness. It is a fundamental and revered practice in the discipline of yoga. It is traditionally performed facing the rising or setting sun, as it is a symbolic gesture of gratitude and reverence to the sun, which is considered the source of light, energy, and life. The sun is also associated with various qualities like vitality, power, and spiritual illumination. The practice of Surya Namaskar encompasses physical, mental, and spiritual dimensions. It offers a comprehensive workout for the body, engaging the major muscle groups, improving flexibility, strength, and stamina. The flowing nature of the practice also enhances cardiovascular health, promoting circulation and oxygenation of the body. It cultivates mental clarity, focus, and mindfulness. The synchronization of breath with movement helps calm the mind, reduce stress, and induce a meditative state. It fosters a connection between the body and mind, heightening body awareness and promoting a sense of unity.<\/p>

On a spiritual level, Surya Namaskar is considered a sacred practice. It acknowledges the sun as a symbol of divine consciousness and represents the journey of the soul. It is believed to awaken the dormant energy within, balance the energetic centers (chakras), and facilitate the flow of prana (life force energy) throughout the body. This sequence can be practiced at any time of the day, preferably on an empty stomach and in a well-ventilated space.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Benefits of Surya Namaskar<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Physical Benefits:<\/em><\/strong><\/p>\n

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  1. Flexibility<\/b>: Surya Namaskar incorporates various forward bends, backward bends, and stretches, which help improve flexibility in the spine, hips, shoulders, hamstrings, and other major muscle groups.<\/li>\n
  2. Strength and Endurance: <\/b>The repetitive nature of Surya Namaskar builds strength and endurance in the muscles, including the arms, legs, core, and back.<\/li>\n
  3. Cardiovascular Health: <\/b>The dynamic flow of Surya Namaskar increases the heart rate, improving cardiovascular fitness and circulation.<\/li>\n
  4. Weight Management:<\/b> Surya Namaskar is a calorie-burning practice that can contribute to weight loss and weight management when performed regularly.<\/li>\n
  5. Digestive Health:<\/b> The asanas in Surya Namaskar stimulate the abdominal organs, enhancing digestion and alleviating digestive issues.<\/li>\n
  6. Respiratory Health:<\/b> The synchronized breathing with each posture in Surya Namaskar improves lung capacity, oxygenation, and overall respiratory health.<\/li>\n
  7. Improves Fertility:<\/b> The dynamic movement of the postures promotes blood flow towards the reproductive organs as well as the glands that are responsible to secrete hormones thereby bringing homeostasis within the body.<\/li>\n<\/ol>\n

    Mental and Emotional Benefits:<\/em><\/strong><\/p>\n

      \n
    1. Stress Relief: <\/b>The rhythmic movements, deep breathing, and focus on the present moment during Surya Namaskar help calm the mind, reduce stress, and promote relaxation.<\/li>\n
    2. Mental Clarity and Concentration:<\/b> The practice of Surya Namaskar enhances mental clarity, focus, and concentration by bringing awareness to the body, breath, and movement.<\/li>\n
    3. Mood Enhancement:<\/b> The release of endorphins during Surya Namaskar promotes a positive mood, uplifts the spirit, and reduces symptoms of depression and anxiety.<\/li>\n
    4. Mind-Body Connection: <\/b>Surya Namaskar fosters a strong connection between the mind and body, enhancing body awareness and promoting a sense of unity and balance.<\/li>\n
    5. Energizing and Invigorating: <\/b>The practice of Surya Namaskar revitalizes the body and mind, providing a natural energy boost and combating lethargy.<\/li>\n<\/ol>\n

      Spiritual and Energetic Benefits:<\/em><\/strong><\/p>\n

        \n
      1. Spiritual Connection:<\/b> Surya Namaskar is regarded as a spiritual practice that acknowledges and honors the sun as a symbol of divine energy, bringing a sense of spirituality and reverence into the practice.<\/li>\n
      2. Chakra Activation<\/b>: The dynamic movements and breath awareness in Surya Namaskar help balance and activate the chakras (energy centers) in the body, promoting overall energetic alignment.<\/li>\n
      3. Prana Flow:<\/b> Surya Namaskar facilitates the flow of prana (life force energy) throughout the body, increasing vitality, awakening dormant energy, and harmonizing the energetic system.<\/li>\n<\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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        What are the 12 asanas of Hatha Surya Namaskar?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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        Surya Namaskar consists of a series of twelve asanas or\nposes, which are performed in a flowing sequence. Each asana can also be done\nalong with chanting the mantra. Below is the sequence of 7 poses<\/o:p><\/p>

        1.     \n<\/span><\/b>Pranamasana: (Prayer pose)<\/o:p><\/b><\/p>

        The practitioner stands at the front of the mat with hands joined\ntogether in a prayer position at the heart centre. <\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Mitraaya Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        One who is friendly to all.<\/b><\/p>

        2.     \n<\/span><\/b>Hasta Uttanasana (raised arm pose). <\/o:p><\/b><\/p>

        The practitioner raises the arms overhead and joining the palms, arching\nback gazing in between the thumbs.<\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Ravaye Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        The shining or the radiant one.<\/b><\/p>

        3.     \n<\/span><\/b> Hasta\nPadasana (hand to foot pose) <\/o:p><\/b><\/p>

        The practitioner hinges from the hips and goes all the way down trying to\ntouch the forehead to the shin. One can slightly bend the knees if it is too\ndifficult to reach down.<\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Suryaya Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        The dispeller of darkness, responsible for generating activity.<\/b><\/p>

        4.     \n<\/span><\/b>Ashwa Sanchalanasana (low lunge)<\/o:p><\/b><\/p>

        Practitioner takes the right leg back and touches the right knee down,\nsinking into the groin and opening the heart with palms still grounded.<\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Bhaanave Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        One who illuminates or the bright one.<\/b><\/p>

        5.     \n<\/span><\/b>Phalakasana (Plank Pose)<\/o:p><\/b><\/p>

        Practitioner takes the left leg back knees off the floor, balancing on\nboth legs and arms. <\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Khagaya Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        One who is all-pervading, one who moves through the sky.<\/b><\/p>

        6.     \n<\/span><\/b>Ashtanga Namaskarasna (eight limbs\nsalutation)<\/o:p><\/b><\/p>

        Practitioner Drops the knees, chest, chin down with hips lifted up. You\nwill be on eight limbs: 2 feet, 2 knees, 2, palms, chest, chin<\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Pooshne Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        Giver of nourishment and fulfilment.<\/b><\/p>

        7.     \n<\/span><\/b>Bhujangasana (Cobra Pose)<\/o:p><\/b><\/p>

        Practitioner will Slide forward and raise the chest and abdomen up with\nhips still on the mat. Gaze at the tip of the nose<\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Hiranya Garbhaya Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        One who has a golden colored brilliance.<\/b><\/p>

        8.     \n<\/span><\/b>Parvatasana (Mountain pose)<\/o:p><\/b><\/p>

        Practitioner will move the chin to the chest, press strongly with the\npalms and lift the hips all the way up.<\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Mareechaye Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        Giver of light with infinite rays.<\/b><\/p>

        9.     \n<\/span><\/b>Ashwa Sanchalanasana (low lunge)<\/o:p><\/b><\/p>

        Practitioners will bring the right leg forward drop the left leg down and\nsink in to the groin opening the chest with palms still grounded to the mat.<\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Aadityaaya Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        The son of Aditi, the cosmic divine mother.<\/b><\/p>

        10.  <\/span><\/b>Hasta\nPadasana (hand to foot pose)<\/o:p><\/b><\/p>

        Practitioner brings left leg forwards to get into a deep standing forward\nfold.<\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Savitre Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        One who is responsible for life.<\/b><\/p>

        11.  <\/span><\/b>Hasta\nUttanasana (raised arm pose)<\/o:p><\/b><\/p>

        Practitioner raises the upper body, raising both the hands overhead\njoining palms with slight back bend in the upper back<\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Arkaaya Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        One who is worthy of praise and glory.<\/b><\/p>

        12.  <\/span><\/b>Pranamasana\n(Prayer Pose)<\/o:p><\/b><\/p>

        Practitioner brings both the hands in between the heart centre being\ngrateful for this dynamic movement<\/o:p><\/p>

        Mantra:<\/o:p><\/b><\/p>

        Om Bhaskaraya Namaha<\/o:p><\/b><\/p>

        Meaning:<\/o:p><\/b><\/p>

        Giver of wisdom and cosmic illumination.<\/b> <\/span><\/p>

        These 12 poses done from right side first round. The same\nsequence after repeating from left side will become one full round of Surya\nNamaskar.<\/o:p><\/p>

        Overall, the regular practice of Surya Namaskar offers a\nholistic approach to health and well-being. It integrates physical fitness,\nmental clarity, emotional balance, and spiritual awareness into a single\nsequence. <\/o:p><\/p>

        \n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n<\/p>

        If you wish to learn more of this, please join our upcoming multi-style\n200 hour Yoga Teacher Training Course at Rishikesh Ashtanga Yoga School. <\/b>Where\nyou will learn more benefits and techniques of this beautiful sequence which\nwill help to bring that vitality and energy within you.<\/o:p><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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        Recent Posts<\/h5>\n\t\t