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To list some of the benefits of Suryanamaskar

:

 Tones up the digestive system by the alternate stretching and compression of abdominal organs. It
activates digestion and gets rid of constipation and dyspepsia.

 Strengthens abdominal muscles.

 Thoroughly ventilates the lungs, and oxygenates the blood.

 Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic
gases.

 Promotes sleep and calms anxiety.

 Tones up the nervous system and improves memory.

 Normalizes the activity of the endocrine glands - especially the thyroid gland.

 Refreshes the skin. Prevents Skin disorders.

 Improves muscle flexibility.

 In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through
stimulation of glands and the strengthening of pectoral muscles.

 menstrual irregularity and assists in easy childbirth.

 Suppresses

 Prevents loss of hair and graying.

 Helps reduce fat.

 Reduces abnormal prominence of the Adam's apple.

 Eliminates unpleasant smells from the body.

 Lends grace and ease of movements to the body.

 Revives and maintains the spirit of youthfulness.

 Broadens chest and beautifies arms.

 Makes the spine and waist flexible.

 Produces health, strength, efficiency and longevity.

The basic breathing principle is to inhale during backward bending postures and exhale during forward bending postures. Arch the back and stretch the whole body. however.  Women should avoid Surya Namaskar during menses. Exhale fully. Pranamasana (Salutation posture) Stand erect with feet together. Hastauttanasana (Raised arm posture) Inhaling stretch both arms above the head. you still have difficulty in understanding. relaxation and calmness. If. These are described below. Padahastasana (Hand to foot posture) Exhaling bend the body forward and down. This posture stretches the chest and the abdomen and lifts the Prana (energy) upward to the upper parts of the body propelled by inhalation. 2. This posture helps to induce a state of introversion. Concentrate on standing straight. 3.  People suffering from back conditions should seek proper advice before commencing Surya Namaskar. you can always Download the Video (for a token charge to compensate for costly bandwidth) and make sure you are doing it correctly. Synchronizing the breath with the movements of the body is very important. The Twelve Postures 1. How to do? As mentioned Surya Namaskar is a flowing series of 12 yoga postures. keeping the spine . steady and in a prayerful attitude.  Patients of Hernia and high blood pressure are warned against this practice. palms facing upward. Join the palms together in front of the chest. It activates the anahata chakra.Who should NOT do Surya Namaskar?  Pregnant women should not practice this after third month of pregnancy.

Ashtanga Namaskara (Salutation with eight limbs) Exhaling gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. chest. The knees and lower abdomen remain above the floor. All eight limbs . extend the left leg back and drop the knee to the ground. stretches the calf muscles and Achilles' tendons and makes the spine straight and taut. This posture strengthens the nerves and muscles in the arms and legs. 5. kidney and liver problems.4. Try to place the heels flat on the ground. This pose gives dynamic expansion to the organs of the chest and abdomen. 7. 8. The buttocks are kept up. Parvatasana (Mountain posture) On the exhalation bring the right leg back to join with the left leg. Lift the spine and open the chest. Bhujangasana (Cobra posture) On the inhalation. lower the hips while pushing the chest forward and upward with the hands. until the spine is fully arched and the head is facing up. relieving many ailments such as asthma. Simultaneously raise the buttocks and lower the head between the arms. Focus awareness at the neck area. It is very helpful in relieving tension in the back muscles and spinal nerves. This posture develops the chest and strengthens arms. Parvatasana (Mountain posture) Exhale and get back to posture 5. Maintaining the posture take a deep inhalation. so that the body forms a triangle with the floor. The right knee is bent and kept between the hands and the right foot placed flat on the ground. It relieves varicose veins and tones spinal nerves. Hold the breath. . 6. constipation. It sends additional blood to this area helping to rejuvenate the nerves. knees. Concentrate at the eyebrow center. indigestion.toes. Focus the awareness at the base of spine and feel the tension from the forward pull.touch the floor. Ashwa Sanchalanasana (Equestrian posture) On your next inhalation. hands and chin .