This asana is also known as Surya Namaskar Asana or Sun Salutation Asana. It is a combination of 12 postures and each posture provides its unique benefits. The essence of this asana is salutation of the Sun god, which is power source of all the energy in this world. So in process to salute the sun god it also helps our body.
This asana becomes very important due to the valuable part it plays with our lives. The composition of these poses in its own different way helps in creating a fit body for you. In a gym, a cardio would include aerobics, skipping, and running, jogging and cycling. By doing Sun Salutations you will be able to derive all the benefits you try to obtain by going to the gym.
It stretches your body by massaging every part of your body. In the process of internal massaging it also works externally. Your body becomes the incubation ground for generating power to your body. It also helps in the purification process of your body.
It becomes very beneficial to the heart and as it tones it immensely to help the cardiac muscles and arteries. Every step of this asana turns out to be one beautiful gift for your body. The synchronized way of breathing helps you to push out those toxins which are harmful for your body.
The 12 poses have to be done in a specific manner. It includes a process of inhaling and exhaling which has to be followed strictly. Along with the poses you can chant some of the Mantras which may help to create synergy in your body.
The meditating mind creates awareness about the existence of the world. Your mind overflows with confidence which you may be lacking. The mind and body works together to help your soul to lighten up.
This exercise is not only about being physically fit but about creating an understanding about the inner chakras. It is the concentration level which helps this pose to attain its success. The particular mantra which is chanted along with the pose helps in creating that sense of concentration.
This is an elaborate asana and doing this would need lot of practice. So people who have good stamina, with no health problems like blood pressure, heart disease, hernia, intestinal tuberculosis and many other problems can do this pose. So anyone attempting the asana should consult their doctor and your yoga instructor.
The 12 poses of Sun Salutations are crucial as each and every asana has to be done in a very specific manner which helps to create its usefulness to your body.
1. Pranamasana (prayer pose)
Normal Breathing – Om Mitraaya Namaha
Benefits: Your waist and skin problems will be rectified by doing this asana as it adds passion and vigor to your pose which also helps your legs. Mindfulness is achieved due to the standing pose, it helps in developing clarity due to the meditation techniques. Calmness surrounds you which will give you a level of balance within yourself.
2. Hasta Uttanasana (Arch your back)
Inhale-Om Ravaye Namaha
Benefits: This Arch back position helps in your digestion due to the toning of the abdominal organs. In the abdominal organs it tones the lungs as well as the spinal nerves. This is very good for people who are overweight as it helps in reducing that excess baggage you happen to carry every day.
3. Pada Hastasana
Exhale – Om Suryaaya Namaha
Benefits: If you are suffering from any abdominal problems this is one of the best ways to escape from it. It is a very simple solution to such a problem. It also helps you to remain flexible as it helps to tone your body because it makes your spine supple helping your back get toned properly too. Any problems with your feet and fingers are also corrected.
4. Ashwa-sanchalan-asan – (Horse pose)
Inhale -Om Bhaanve Namaha
Benefits: The process of this pose helps in stretching each and every muscle of your body which helps in the proper functioning of your body. Problems like constipation can also be resolved. As there is stretch on the neck muscles it helps with your thyroid glands.
5. Parvatasana – (Downward facing dog pose or Mountain pose)
Exhale -Om khagaaya Namaha
Benefits: This asana helps in creating a strong set of arms and shoulders. The muscles are also strengthened which in return tones the spinal nerves for a flexible back. In the modern times you will find more and more obese people interested in learning yoga. This asana is good to reduce your bulging waist line, which tends to be the main problem for many.
6. Ashtanga Namaskar – (Push-up pose)
Hold breath -Om Pooshney Namaha
Benefits: This pose is known as the salute to the sun with eight parts of your body. Your hands, legs, chest and feet work in synchronization to provide the actual benefit for your body. It helps in developing your chest muscles as it is also known as the push-up pose.
We have known the importance and benefits of the first six Ashtanga Namaskar Poses. We will conclude the Ashtanga Namaskar Yoga Asana series with the remaining six asanas.
7. Bhujangasana (Cobra pose)
Inhale – Om Hiranayagarbhaaya Namah
Benefits: This asana is very useful to keep your back in the fittest position. The spinal region becomes strong and very agile. This asana helps in creating a healthy circulation for your back. It tones your body as well as the spinal nerves. Your digestion is improved. It tones your liver as well as massages the kidneys. The male and female reproductive system improves. Irregular menstrual cycle problems are rectified too. With the increasing blood circulation your face gives a radiant look.
Exhale – Om Mareechibhyoh Namaha
Benefits: This asana is the same asana you do in the No.5 position i.e Parvatasana. Like a mountain it helps in strengthening your arms and shoulders. Your back gets toned due to the elongation of the spine. This is a very good asana for people with bulging bellies as well as increasing waist-line. Any problem with the abdomen is also improved.
Inhale -Om Adityaaya Namaha
This asana is the same asana you do in the No.4 position i.e Ashwa-sanchalan-asana. This pose is very useful for massaging your internal organs for better functionality. Your leg muscles are strengthened creating a proper balance. It affects your mind too as it helps it to remain calm and stable. Throat problems can be erased by regular exercise.
10. Pada Hastana
Exhale – Om Savitre Namaha
Benefits: This asana is the same asana you do in the No.3 position i.e Pada Hastana . Having problems with your feet or finger? This asana helps you correct it quickly. Your stomach and your digestive system are free from any complication. The bending of your torso helps your chest to broaden. Arms and hands become stronger too.
11. Hasta Uttanasana
Inhale – Om Arkaaya Namaha
Benefits: This asana is the same asana you do in the No.2 position i.e Hasta Uttanasana. The lifting and stretching of the arms helps the muscles in your arms. Your shoulder becomes strong and flexible. Your digestion improves as it tones the lungs while stretching. It is a good remedy to remove excess weight. This improves your vision tremendously.
Exhale – Om Bhaaskaraaya Namah
Benefits: This asana is the same asana you do in the No.1 position i.e Pranamasana. This position clams your nerves as it eases your body and lets you have a sense of balance.
Sun salutations helps build internal heat that oxygenates the blood, strengthens the heart and digestive system. Sun salutations are performed at dawn facing the rising sun.
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Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness program or making any changes to your diet.