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Home Article The Path To Spiritual Progress

Benefits of Surya Namaskar
Rating : | Views : 63074
By Bal Sanskar
Doing Surya Namaskar
Surya Namaskar should be done facing the early morning mild
sunlight from the east.

Benefits of Surya Namaskar
A. It improves the blood circulation of all the important organs of the body.
B. Improves the functioning of the heart and lungs.
C. Strengthens the muscles of the arms and waist.
D. Makes the spine and waist more flexible.
E. Helps in reducing the fat around the abdomen and thus reduces weight.
F. Improves digestion.
G. Improves concentration power .

Importance of Surya Namaskar
The Sanskrut language says :


Aadityasya namaskaram ye kurvanti dine dine |
Janmaantarsahasreshu daridryam nopajaayate ||
Meaning : It is said that the person who does Surya Namaskar is
untouched by poverty for his thousand lifetimes.

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Ways in which respiration (breathing)
should be done during a Surya Namaskar
1. Purak Taking in a long breath .
2. Rechak Leaving out a long breath.
3. Kumbhak Holding the breath.
4. Aantar Kumbhak Holding the breath after breathing in.
5. Bahir Kumbhak Holding the breath after breathing out.

Various chants (mantras) to be done during Surya Namaskar
1. Om Mitraaya namahaa
2. Om Ravaye namahaa
3. Om Suryaaya namaha
4. Om Bhaanave namahaa
5. Om Khagaaya namahaa
6. Om Pushane namahaa
7. Om Hiranyagarbhaaya namahaa
8. Om Marichye namahaa
9. Om Aadityaaya namahaa
10. Om Savitre namahaa
11. Om Akaarye namahaa
12. Om Bhaaskaraaya namahaa
13. Om Sri Savitru Surya Naaraayanaaya namahaa

Method of doing Surya Namaskar
There are ten different steps / positions that make a Surya Namaskar.
Before doing a Surya Namaskar we should chant all the thirteen chants in
the given order starting from Om Mitraaya namahaa : Every step in Surya
Namaskar is a different yoga position. During every step we have to do
the purak and rechak breathing steps alternately. Eg. Step 2- purak,
Step 3- rechak- Step 4 purak and so on To get the maximum benefit of
Surya Namaskar hold yourself stable in every position for at least 10 to 15
seconds.

Position 1
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Prarthanasan : Both feet touching each other, both hands joined at the
centre of the chest as in prayer position back and neck straight and look
straight.
Breathing : Kumbhak
Benefit : Helps maintain the balance of the body.

Position 2

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Continuing from the first position take your hands straight up above your
head and bend slightly backwards to stretch your back. Keep your hands
in prayer position (without bending your elbows). Keep your neck between
your arms and looking upwards bend slightly backwards from the waist.
Breathing : Purak (While going from Position 1 to 2 slowly, start taking
long breaths)
Benefit : Strengthens chest muscles which in turn help in breathing.

Position 3


Uttanasan : Continuing from 2nd position take your hands from above your
head bending in the front and place your hands beside your feet on both
sides. Keep your knees straight and try to touch the head to your knees.
Breathing : Rechak (Leave your breath slowly while going from Position 2
to 3)
Benefit : Makes the waist and spine flexible. It strengthens the muscles
and is beneficial for the functioning of the liver.

Position 4
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Ekpad prasarnasan : From the 3rd position start sitting down and take
one leg backwards in full stretching position, your hands resting on the
ground on either sides of the front leg. The other leg should be bent at the
knee. Put the chest weight on the front knee, your eyes should be looking
slightly upwards.
Breathing : Purak
Benefit : Strengthens the leg muscles and makes the spine and neck
muscles flexible.

Position 5


Chaturang dandasan : Now slowly take the second leg back and beside
the first. Keep the legs in line with the knees. The whole body weight
should rest on the palms and toes. The foot, waist and head should be in a
straight line. Look ahead towards the ground (This is also called
Chaturang Dandasan because the body rests on the toes and palms)
Breathing : Rechak
Benefit : Strengthens the arms and maintains body posture

Position 6

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Ashtangasan : Lower the chest towards the ground bending both arms at
the elbows. The following eight organs should touch the ground, forehead,
chest, both palms, both knees and both toes. (Because eight body parts
touch the ground it is called Ashtangasan)
Breathing : Kumbhak (Bahirkumbak)
Benefit : Makes the spine and waist flexible and strengthens the muscles.

Position 7


Bhujangasan : Now lift your body above the waist, bending it slightly
backwards and looking backwards. Make sure your legs and thighs are
touching the ground and your back is in a semi- circular position.
Breathing : Purak
Benefit : Makes the spine and waist flexible and strengthens the muscles.
(Positions 5, 6 and 7 together, strengthen the arms and reduce the fat
around the abdomen and waist.)

Position 8
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Adhomukh svanasan : Now lift your waist upwards and arms fully stretched
with hands and legs resting on the ground, try to touch the chin to the
chest.
Breathing : Rechak
Benefit : Beneficial for spine and waist muscles.

Position 9


Ekpad Prasarnasan : Same as the 4th position with the opposite leg
behind.
Breathing : Purak

Position 10

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Uttanasan : Same as that in the 3rd position.
Breathing : Rechak
After that slowly come back to Position 1. Now one Surya
Namaskar is over. Everyday do at least twelve such Surya Namaskars.
Note : PEOPLE WITH NECK PROBLEMS SHOULD CONSULT A
PROFESSIONAL TRAINER BEFORE PERFORMING SURYA
NAMASKAR
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Comments
archita
March 11, 2014, 5:33 pm
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KC Dileep
March 7, 2014, 10:06 pm
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January 24, 2014, 3:24 pm
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September 22, 2013, 10:02 pm
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August 5, 2013, 10:52 pm
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July 29, 2013, 3:14 pm
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July 15, 2013, 2:13 pm
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Mahesh Dahitule
June 24, 2013, 1:20 pm
Excellent article, giving the exact pictures and explanation on the benefits of each posture.
s mitra
May 4, 2013, 10:11 am
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March 30, 2013, 3:46 pm
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PRASANNA
March 26, 2013, 2:18 pm
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February 24, 2013, 7:39 pm
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I liked the site very much and very happy to know about surya namaskar and its benefits.
Thank you, Thank you very much.
surya
October 25, 2012, 1:41 am
everybody must feel the merits of surya namaskar.once they realised they wont give up.
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October 10, 2012, 10:18 pm
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October 10, 2012, 10:43 am
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August 30, 2012, 5:25 pm
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Hemlata @ indiamarks.com
August 13, 2012, 1:42 pm
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June 25, 2012, 12:58 pm
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April 27, 2012, 11:49 pm
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September 19, 2011, 7:52 pm
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February 25, 2011, 3:57 am
I like to do suryanamaskar. and i already started doing it. this information is a very good one.
all bal sadhaks
can do it . and it also helps in incraesing concentration power for studies. i like it very much.
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