Surya Namskara ( Sun Salutation ) steps and it's Benefits


           The Surya namskara name is mainly derived from sankrit language here ‘ Surya’ means ‘Sun’ and ‘Namskara' means ‘Salute' or ‘Greeting’. Surya namskara is also known as Sun salutation.

Sun salutation benefits

    Sun salutation is a set of asanas in which all the asanas come together in one round. It is called Surya Namaskar. It is not wrong to say Surya Namaskar is the king of Asanas.

         If sun salutation is done by relaxed mind  and with full concentration , it gives peace to the mind and cures many diseases. The most ancient texts are described about sun salutation  is Rigveda and Yajurveda.

        Each steps of the Surya namskara is one of the asanas and it is associated with a Mantra.

πŸŒ…  Steps and Mantra of Sun Salutation (Surya Namskara )


Sun Salutation steps

   Steps (Asanas)


 1.Pranamasana ( Prayer pose )

Aum Mitraya Namah

2.  Urdhava Hastasana (Raised arm pose)

Aum Ravaye Namah

3. Padhastasana (Standing forward bend)

Aum Suryay Namah

4.Ashwasanchalasana (Equestrian pose)

Aum Bhanave namah

5. Parvatasana (Stick pose)

Aum Khagay namah

6. Ashtanga Namskara ( Salute with Eight parts of points)

Aum Pushne Namah

7. Bhujangasana (Cobra pose)

Aum hirnayagarbhay namah

8. Parvatasana (Down ward facing dog pose)

Aum Marichaye namah

9. Ashwasanchalasana (Equestrian Pose)

Aum Aadityay Namah

10.Padhastasana (Standing forward bend)

Aum Savitre namah

11. Urdhva hastasana (Raised arms pose)

Aum Arkay namah

12. Pranamasana (Prayer Pose)

Aum Bhaskaray namah

  The rule of the body is that if there is any abnormality in any one part of the body, its effect falls on the whole body. Surya Namaskar is one of the best tools for the smooth functioning of all the organs of the body.

 πŸŒ…  Effect on Muscle and Fat

      Sun salutation is the best exercises for all the muscles of Neck, arm, neck, abdomen, back, chest, thighs, etc. If muscles get proper exercise it’s strengthens the body structure and maintains proper elasticity and proper development of the muscles.

      The  belly fat and thigh fat is maintained as a result . By this way the body stays beautiful and active.

πŸŒ…  Effect on Digestion power

       It is very important to have proper digestion. Sun salutation massages the abdomen. Compression and circulation in the limbs stimulates the digestive system. As a result, energy is increased. Appetite is felt.

      Food becomes a juice and it digests properly. If this function of the body is disrupted, so in the stomach and intestines food  remains indigested which causes many stomach ailments.  So,  sun salutation is very much helpful for proper metabolism.

  πŸŒ…  Effect on Respiratory system

      Normally the breath we breathe uses very little of our lungs because the normal breath we have is so small and small that only a small part of the lungs work with it so the rest remains unused in which carbon dioxide freezes and slowly builds up diseases of the respiratory system.

     Due to sun salutation whole lungs become active and proper oxygen circulation  is occurs.

   πŸŒ…  Effect on Blood circulation 

     Sun salutation keeps the blood circulation running smoothly as a result of which the heart gets sufficient blood and it also becomes strong and liver and spleen become more active so the production of purified blood is increases.


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