Surya Namaskar Health Benefits, Meditation Asana Poses Video Online
What is Surya Namaskar? What are the health benefits of Surya Namaskar?
Note - It is very important to perform Surya Namaskar (12 different bodily postures) in particular order.
Benefits of Surya Namaskar include the following:
- Beneficial for the health of digestive system
- stretches the abdominal muscles
- Helps to lose excessive belly fat and gives flat stomach
- Ideal exercise to cope with insomnia and related disorders
- This exercise calms the mind, thus helps to get sound sleep
- Regulates irregular menstrual cycles, ensures the easy childbirth
- Boosts blood circulation and helps to prevent hair graying, hair fall, and dandruff
- It also improves the growth of hair making it long
- Helps to lose extra calories and reduce fat
- Helps to add glow on your face making facial skin radiant and ageless
- Boosts endurance power, gives vitality and strength
- Reduces the feeling of restlessness and anxiety
- Makes body flexible, improves flexibility in spine and in limbs
How to do Surya Namaskar?
Position 1
Stand with your feet together and palms folded in front of your chest. Close your eyes properly and chant the Mantra – Om Mitrayah Namaha . Then breathe normally.
Health benefits of pose -
Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles
Position 2
Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your abdomen as much as possible and lean backwards. Inhale and chant Om Khagaya Namaha.
Health benefits of pose -
Promotes balance, promotes digestion, exercises arms and shoulder muscles, tones the spine, promotes flexibility in back and hips
Position 3
Bend forward and place your palms at the side of your feet. Touch your knee with forehead and exhale deeply, while chanting Om Suryaya Namaha.
Health benefits of pose -
Promotes blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, stimulates lymphatic system
Position 4
Take one leg back and place the other leg in the front with palms firm on the ground. Raise your head and inhale while chanting Om Bhanuvae Namaha
Health benefits of pose -
Exercises spine, strengthens hand and wrist muscles
Position 5
Bring the leg that was in front next to other one and keep other one and keep the hips off the floor with both your hands supporting the body in a push up position. Exhale and chant Om Ravi Namaha.
Health benefits of pose -
Stimulates blood circulation, strengthens the heart, strengthens wrist and arm muscles, relieves neck and shoulder tension
Position 6
Lower your knees, chest and forehead with your palms firmly on the ground next to your chest and elbows bent upwards. Hold your breath here and chant Om Pushnae Namaha.
Health benefits of pose -
Strengthens leg and arm muscles, increases flexibility in neck and shoulders, stretches arms, shoulder, neck and back muscles, exercises back muscles, releases tension in neck and shoulder
Position 7
Lower your waist and raise your upper body. Look upwards and keep your arms straight. Then inhale at a slow pace and recite Om Hiranya- Garbhaya Namaha.
Health benefits of pose -
Stimulates circulation to abdominal organs, tones digestive tract, stretches upper and lower body, promotes flexibility in the back, stimulates nerves in spine
Position 8
Raise your hips and bring your head to the floor with eyes on the navel and heel on the floor. This position will exactly look like an inverted ‘V’. Then as usual exhale and chant Om Marichiye Namaha.
Health benefits of pose -
Stimulates blood circulation, strengthens the heart, strengthens wrist and arm muscles, relieves neck and shoulder tension
Position 9
In this step the posture is the same as the fourth step. Inhale and chant Mantra Om Adityaya Namaha.
Health benefits of pose -
Exercises spine, strengthens hand and wrist muscles
Position 10
In this step the posture is the same as the third step. You need to exhale while hymning Om Savitre Namaha
Health benefits of pose -
Promotes blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, stimulates lymphatic system
Position 11
This stage is same as the second stage. Inhale and chant Om Arkaya Namaha
Health benefits of pose -
Promotes balance, promotes digestion, exercises arms and shoulder muscles, tones the spine, promotes flexibility in back and hips
Position 12
This stage marks the final stage of Surya Namaskar and it is similar to the first stage. You have to breathe normally and recite Om Bhaskaraya Namaha here.
Health benefits of pose -
Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles
Note - It is very important to perform Surya Namaskar (12 different bodily postures) in particular order.
Benefits of Surya Namaskar include the following:
- Beneficial for the health of digestive system
- stretches the abdominal muscles
- Helps to lose excessive belly fat and gives flat stomach
- Ideal exercise to cope with insomnia and related disorders
- This exercise calms the mind, thus helps to get sound sleep
- Regulates irregular menstrual cycles, ensures the easy childbirth
- Boosts blood circulation and helps to prevent hair graying, hair fall, and dandruff
- It also improves the growth of hair making it long
- Helps to lose extra calories and reduce fat
- Helps to add glow on your face making facial skin radiant and ageless
- Boosts endurance power, gives vitality and strength
- Reduces the feeling of restlessness and anxiety
- Makes body flexible, improves flexibility in spine and in limbs
How to do Surya Namaskar?
Position 1
Stand with your feet together and palms folded in front of your chest. Close your eyes properly and chant the Mantra – Om Mitrayah Namaha . Then breathe normally.
Health benefits of pose -
Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles
Position 2
Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your abdomen as much as possible and lean backwards. Inhale and chant Om Khagaya Namaha.
Health benefits of pose -
Promotes balance, promotes digestion, exercises arms and shoulder muscles, tones the spine, promotes flexibility in back and hips
Position 3
Bend forward and place your palms at the side of your feet. Touch your knee with forehead and exhale deeply, while chanting Om Suryaya Namaha.
Health benefits of pose -
Promotes blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, stimulates lymphatic system
Position 4
Take one leg back and place the other leg in the front with palms firm on the ground. Raise your head and inhale while chanting Om Bhanuvae Namaha
Health benefits of pose -
Exercises spine, strengthens hand and wrist muscles
Position 5
Bring the leg that was in front next to other one and keep other one and keep the hips off the floor with both your hands supporting the body in a push up position. Exhale and chant Om Ravi Namaha.
Health benefits of pose -
Stimulates blood circulation, strengthens the heart, strengthens wrist and arm muscles, relieves neck and shoulder tension
Position 6
Lower your knees, chest and forehead with your palms firmly on the ground next to your chest and elbows bent upwards. Hold your breath here and chant Om Pushnae Namaha.
Health benefits of pose -
Strengthens leg and arm muscles, increases flexibility in neck and shoulders, stretches arms, shoulder, neck and back muscles, exercises back muscles, releases tension in neck and shoulder
Position 7
Lower your waist and raise your upper body. Look upwards and keep your arms straight. Then inhale at a slow pace and recite Om Hiranya- Garbhaya Namaha.
Health benefits of pose -
Stimulates circulation to abdominal organs, tones digestive tract, stretches upper and lower body, promotes flexibility in the back, stimulates nerves in spine
Position 8
Raise your hips and bring your head to the floor with eyes on the navel and heel on the floor. This position will exactly look like an inverted ‘V’. Then as usual exhale and chant Om Marichiye Namaha.
Health benefits of pose -
Stimulates blood circulation, strengthens the heart, strengthens wrist and arm muscles, relieves neck and shoulder tension
Position 9
In this step the posture is the same as the fourth step. Inhale and chant Mantra Om Adityaya Namaha.
Health benefits of pose -
Exercises spine, strengthens hand and wrist muscles
Position 10
In this step the posture is the same as the third step. You need to exhale while hymning Om Savitre Namaha
Health benefits of pose -
Promotes blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, stimulates lymphatic system
Position 11
This stage is same as the second stage. Inhale and chant Om Arkaya Namaha
Health benefits of pose -
Promotes balance, promotes digestion, exercises arms and shoulder muscles, tones the spine, promotes flexibility in back and hips
Position 12
This stage marks the final stage of Surya Namaskar and it is similar to the first stage. You have to breathe normally and recite Om Bhaskaraya Namaha here.
Health benefits of pose -
Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles