How to Do Surya Namaskar? Surya Namaskar Steps Images With Benefits

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Surya Namaskar Steps Images With Benefits

Surya Namaskar Or Sun Salutation :-

Surya Namaskar Steps

Surya Namaskar Steps

Surya Namaskar Is Very Common In Yoga. It Has Total 12 Asanas Or Postures/Poses.

Benefits Of Sun Salutation :- Surya Namaskars are a good way to keep the body in shape and the mind calm and healthy.

Surya Namaskar Steps :- 

1. Pranamasana :-
Pranamasana

Source :https://yogavinirishikesh.com/

How To Do

i) Stand erect with the feet held together.

ii) Bring the two hands together and the palms touching each other at the chest level. Look straight ahead.

iii) Breathe in normally. This will give a sense of relaxation.

iv) This asana is done in the beginning and end of the Sun Salutation or Surya Namaskara. A particular mantra is also chanted while it is practised as part of Sun Salutation. The Sun Salutation consists of 12 poses, each is done chanting a particular mantra for the Sun God.

Benefits Of Pranamasana :-

i) Pranamasana is used as the most common form of greeting in India and many eastern countries.

ii) It forms the first and last asana of the Surya Namaskara series of poses.

iii) It creates a sense of relaxation and concentration for beginning the Surya Namaskara poses.

Mantra For This Asanas :- Om Mitraya Namah

2. Hasta Uttanasana :-
Hastauttanasana

Source :https://yogavinirishikesh.com/

How To Do :-

i) First of all, You Have to inhale and stretch the body.

ii) This has to do by raising your hands above head. Then try to pull the ribs and the upper organs upwards.

iii) Also, The back takes weight of the body momentarily which strengthens it.

iv) Usually, this yoga pose is done during the Surya Namaskar practice, since it is in the sequence of poses as it is easier to bend forward from this pose.

Benefits Of Hasta Uttanasana :- 

i) It improves digestion.

ii) It stretches and tones the muscles of the abdomen.

iii) It expands the chest and the rib cage resulting in full intake of oxygen. The lung capacity is fully utilised.

Mantra For This Asanas :- Om Ravaye Namah

Also Read :- 35 Yoga Asanas Names With Pictures And Benefits To Your Body

3. Hastapaadasana :-

Hasta Padasana

How To Do :-

i) After Hasta Uttanasana

ii) Breathing out, bend forward and down towards the feet.
Stay in the posture for 20-30 seconds and continue to breath deeply.

iii) Keep the legs and spine erect; hands rest either on the floor, beside the feet or on the legs.

iv) On the out breath, move the chest towards the knees; lift the hips and tailbone higher; press the heels down; let the head relax and move it gently towards the feet. Keep breathing deeply.

Benefits Of Hastapaadasana :- 

i) Stretches all the muscles of the back of the body.

ii) Invigorates the nervous system by increasing the -blood supply.

iii) Makes the spine supple.

iv) Tones the abdominal organs.

Mantra For This Asanas :- Om Suryaya Namah

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4. Aekpaadprasarnaasana :-

How To Do :-

– Inhale deeply and lift up your chin, chest and gaze while remaining grounded trough legs, reaching down to your heels.

– Press your hands into your shins to straighten your spine.

– Ensure that the left foot is exactly in between the palms.

– Remain in this pose for a while.

Mantra For This Asanas :- Om Bhanave Namah

5. Adho Mukha Svanasana :-

How To Do :-

– As you breathe in, take the left leg back and bring the whole body in a straight line.

– Keep your arms perpendicular to the floor.

Mantra For This Asanas :- Om Khagaya Namah

6. Ashtanga Namaskara :-

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How To Do :-

– Gently bring your knees down to the floor and exhale.

– Take the hips back slightly, slide forward, rest your chest and chin on the floor.

– Raise your posterior a little bit.

– The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).

Mantra For This Asanas :- Om Poosne Namah

7. Bhujangasana :-

How To Do :-

– Place your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows at this stage.

– You need to arch your neck backward in an attempt to replicate the cobra with the raised hood. But make sure your shoulder blades are firm, and your shoulders are away from your ears.

– Press your hips, thighs, and feet to the floor.

Benefits Of Bhujangasana

– It is a deep backbend that makes the spine stronger and more flexible.

– It also tones the organs that lie in the lower abdomen.

– It stimulates the digestive, reproductive, and urinary systems.

– It helps regulate metabolism, thus balancing the weight.

– It makes the buttocks firm.

– It gives the lungs, shoulders, chest, and abdomen a good stretch.

– It works as a great stress release. This asana is known to open up the lungs and the heart.

– It relieves sciatica and asthma.

Mantra For This Asanas :- Om Hiranyagarbhaya Namah

8. Adho Mukha Svanasana :-

How To Do :-

Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ (/\) posture.

Benefits Of Adho Mukha Svanasana

– Clears stiffness in your shoulders

– Lengthens and straightens your legs

– Helps to create arches in your feet and strengthen your ankles.

Mantra For This Asanas :- Om Marichaya Namah

9. Ashwa Sanchalanasana :-

How To Do :-

– Inhale deeply and lift up your chin, chest and gaze while remaining grounded trough legs, reaching down to your heels.

– Press your hands into your shins to straighten your spine.

– Ensure that the left foot is exactly in between the palms.

– Remain in this pose for a while.

Benefits Of Sanchalanasana

– It tones the abdominal organs.

– It gives flexibility to the leg muscles during stretching.

– It gives a sense of nervous balance.

Mantra For This Asanas :- Om Adityaya Namah

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10. Hasta Padasana

Hasta Padasana

 

How To Do :-

i) After Ashwa Sanchalanasana

ii) Breathing out, bend forward and down towards the feet.
Stay in the posture for 20-30 seconds and continue to breath deeply.

iii) Keep the legs and spine erect; hands rest either on the floor, beside the feet or on the legs.

iv) On the out breath, move the chest towards the knees; lift the hips and tailbone higher; press the heels down; let the head relax and move it gently towards the feet. Keep breathing deeply.

Benefits Of Hasta Padasana

i) Stretches all the muscles of the back of t

Mantra For This Asanas :- Om Savitre Namah

11. Hasta Uttanasana :-
Hastauttanasana

Source :https://yogavinirishikesh.com/

How To Do :- i) First of all, You Have to inhale and stretch the body.

ii) This has to do by raising your hands above head. Then try to pull the ribs and the upper organs upwards.

iii) Also, The back takes weight of the body momentarily which strengthens it.

iv) Usually, this yoga pose is done during the Surya Namaskar practice, since it is in the sequence of poses as it is easier to bend forward from this pose.

Benefits Of Hasta Uttanasana

i) It improves digestion.

ii) It stretches and tones the muscles of the abdomen.

iii) It expands the chest and the rib cage resulting in full intake of oxygen. The lung capacity is fully utilised.

Mantra For This Asanas :- Om Arkaya Namah

12. Tadasana :-

How To Do :-

i) Stand erect with the feet held together.

ii) Bring the two hands together and the palms touching each other at the chest level. Look straight ahead.

iii) Breathe in normally. This will give a sense of relaxation.

iv) This asana is done in the beginning and end of the Sun Salutation or Surya Namaskara. A particular mantra is also chanted while it is practised as part of Sun Salutation. The Sun Salutation consists of 12 poses, each is done chanting a particular mantra for the Sun God.

Benefits Of Tadasana :-

i) Pranamasana is used as the most common form of greeting in India and many eastern countries.

ii) It forms the first and last asana of the Surya Namaskara series of poses.

iii) It creates a sense of relaxation and concentration for beginning the Surya Namaskara poses.

Mantra For This Asanas :- Om Bhaskaraya Namah

 

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2 Replies to “How to Do Surya Namaskar? Surya Namaskar Steps Images With Benefits”

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