How To Perform Surya Namaskar for Beginners I Sun Salutations I Step-by-Step Guide |12 Easy Steps

Transcript

namaskar today I am going to explain the steps of Surya namaskar also called as Sun salutation so then our star has been performed for thousands of years in India as a way of showing respect to Sun and its life-giving energy Surya namaskar is a unique as its complete exercise to the whole body in Surya namaskar it's a flowing sequence of 12 asanas which are synchronized with breadth now let's see how to perform Surya namaskar as practice at the yoga Institute Mumbai we will also chant mantras for each pose because then it becomes more of spiritual and energizing practice so let's see the steps of Surya damaskar so stand in front of your bat both hands in front at the sternum level we are doing situ pratnam stand straight head straight relaxed shoulder elbows closer to your body that's the Surya namaskar posture and now in mind say this Mantra Omaha this means salutation to the friend of all second asan or the raised arm pose here you inhale and raise your both arms up above your head and bend little back now in mind say um meaning salutation to the radiant one now Bend forward hand toe pose here you have to Exhale in mind say om Surya namaha salutation to he who holds all the activities of Life fourth ashwa sajal arson or equestrian pose inhaling step your right leg back down keeping your left knee bent and hands on the ground arch your spine and look upwards in mind say um salutation to he who illuminates now since downward dog pose exhaling bring the left foot besides right simultaneously raise your hips and bring your head in between your arms so here the body is forming upside down we shape now chant um salutation to all pervading one six ashtang namaskar or eight limb salutation retaining your breath drop the knees to your floor bring the chest and Chin to the floor keeping hip high inhaling lift your head from the ground keeping your chest whole body lower body on the ground look upward and recite in the mind salutation to the golden Cosmic womb in bhujangasan the full contraction is at the womb level now from here we repeat the same in reverse order the poses from steps one to five but with different mantras it's now while exhaling in bhujangasan position slowly raise your hips upward and push your head downwards head should be inwards to form inward V again chant um salutation to the golden rays of the sun ninth ashwa sanchalan Asana while inhaling bring the right foot forward placing your both arms on the ground nicely and chant om Aditya namaha salutation to the son of Aditi the cosmic mother tense [Music] bring your legs together add in and here is first Father's here exhale completely chant um salutation to the stimulating power of sun now where you bring both your arms up come back straight and your both arms up above your head here you take inhalation and the Mantra is salutation to he who is worthy of praise and now finally we come to this 12th step that is and both arms in front of your stardom salutation to the one who leads to Enlightenment so now we have completed those 12 mantras and 12 steps so come back to your original position [Music] all these steps have to be repeated on the other side with another leg and this is how Surya damaskar is performed when you do with both the legs that will complete one round depending on your stamina you can do more rounds if you can face sunrise or Sunset that would be wonderful so now let's move on to the benefits of Surya namaskar Surya namaskar offers wide range of physical and mental benefits it brings flexibility strength balance and circulation as well as it really reduces Stress and Anxiety it also helps stimulate all the internal organs and improve overall health a person who has no physical limitation should practice this regularly Surya namaskar is a practice where all the organs are used but now if people have such problems like any disorder with spine sleep disc spondylosis spondylene policies Etc or any disorder with abdomen like ulcers so on problem with liver person should not do Surah namaskar if blood pressure is high never do Surin namaskar keep all these things in mind and then do it do Surah damaskar till you feel comfortable if you feel tired and fatigued stop it because the purpose of yogasan is not to see that person feels fatigue person should feel much energized and much active after person performs awesome many people do Surya namaskar 108 times and so on I would not recommend that I would say you should do Surah namaskar three to four times maximum five times and that would give you all the benefits so try and do this and take all the benefits out of Surya namaskar children should be taught Surya scars is that that time they are totally healthy and fit and they should perform these things so well that their body becomes flexible stamina moves high they don't catch infections and all that their respiratory systems become strong and they are more focused so do Surya namaskar get all the benefit from it bring Surya namaskar in your routines namaskar