Suryanamaskar should be done facing the early morning mild sunlight from the east.
Importance of Suryanamaskar
The Sanskrit language says :
आदित्यस्य नमस्कारं ये कुर्वन्ति दिने दिने ।
जन्मान्तरसहस्रेषु दारिद्र्यं नोपजायते ।।
Aadityasya namaskaram ye kurvanti dine dine |
Janmaantarsahasreshu daridryam nopajaayate || |
Meaning : It is said that the person who does Suryanamaskar is untouched by poverty for his thousand lifetimes.
Benefits of Suryanamaskar
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 .
Ways in which respiration (breathing) should be done during a Suryanamaskar
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 to be done during Suryanamaskar
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 Suryanamaskar
There
are ten different steps / positions that make a Suryanamaskar. Before
doing a Suryanamaskar we should chant all the thirteen chants in the
given order starting from “Om Mitraaya namahaa : Every step in
Suryanamaskar 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 Suryanamaskar hold yourself stable in every position for at
least 10 to 15 seconds.
Position 1
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
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
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
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.)
(Positions 5, 6 and 7 together, strengthen the arms and reduce the fat around the abdomen and waist.)
Position 8
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
Uttanasan : Same as that in the 3rd position.
Breathing : Rechak
“After that slowly come back to Position 1. Now one Suryanamaskar is over. Everyday do at least twelve such Suryanamaskars.”
Note : PEOPLE WITH NECK PROBLEMS SHOULD CONSULT A PROFESSIONAL TRAINER BEFORE DOING THIS EXERCISE.
STAY FIT N HEALTHY
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