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Have you ever heard of Surya Namaskar before?
Oh yes you would have heard it for sure.
What is it?
Surya Namaskar is the sun salutation session containing 12 different yoga postures empowering cardiovascular workout.
A daily morning session of Surya Namaskar is worth working upon as to gain flexibility and strength in the body. It leaves a positive impact on mind and body.
Let us look at all the twelve postures below of Surya Namaskar to follow step by step.
Mantra used: OM MITRAYA NAMAHA
Stand up straight with your feet close together and palms on your chest in the prayer position.
2. Hasta Uttanasana
Mantra used: OM RAVAYE NAMAH
The idea is to stretch your body from heals to fingers of the hand. While breathing in, deliberately take your hands upwards above the head meanwhile looking up. Hold on for 5 seconds.
Mantra used: OM SURYAYA NAMAHA
Bend down with both the hands touching the floor while exhaling, making sure knees don’t bend anyhow. In case you are unable to reach the level, stretch your hands up to the maximum you can and hold on for 5 seconds at least.
4. Ashwa Sanchalanasana
Mantra used: OM BHANAVE NAMAHA
Breathing in, stretch right leg back as far as possible and left one forward between both the palms. Look up.
Mantra used: OM KHAGAYA NAMAH
As you breathe in, take the left leg back and bring the whole body weight on both the hands. Arms would be in the perpendicular position to the floor.
6. Ashtanga Namaskara
Mantra used :OM PUSHNE NAMAH
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) should touch the floor.
Mantra used: OM HIRANYAGARBHA NAMAHA
It is also known as cobra pose. Raise your chest upward while looking up to the ceiling. Keeping the elbows bend with shoulds away from the ears.
8. Adho Mukha Svanasana
Mantra used: OM MARICHAYE NAMAHA
The body formulates an inverted ‘V’ pose in this aasan. Exhale while lifting the hips and tailbone upwards looking to the floor. Try keeping the heals on the ground. Doing so will enable going deeper into the stretch.
9. Ashwa Sanchalanasana
Mantra used: OM SAVITRE NAMAHA
Place the right foot precisely between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
Mantra used :OM ARKAYA NAMAHA
Exhale and bring the left foot forward making the two legs come closer to each other. Bend down with both the hands trying to touch the floor. For in-depth stretching, try to make the nose touch the knees.
11. Hasta Uttanasana
Mantra used: OM ADITYAYA NAMAH
While raising the hands, bend backward to roll up the spine. Ensure that the biceps are touching the ears. This posture ensures the in-depth stretch. The more you stretch, the more flexible your body will become.
Mantra used: OM BHASKARAYA NAMAH
As you exhale, observe the sensation in your body while placing your hands down, standing straight.
This finishes one round of Surya Namaskar. Complete the series by repeating. This time, begin with taking the left foot in step number 4 and presenting the right foot in step number 10. When finished, you would’ve completed one round of Surya Namaskar.
Besides the fact that pursuing Surya namaskar drives you to a better world of peace and tranquility, it is a grand gesture to express the gratitude towards the sun for sustaining life on this planet.
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