Legs Together, Palms Together

inhale deeply…OM.. !

Chaint mantra -“Hiranmayen patren satyasaya pihitam mukham,

Tatwam pushnan pavranu satyadharmay dhurshtye”

  1. Inhale raise your arms up

Asana Name -Urdhva Hasta-asana(Hand Raised Pose)

Chaint  Mantra with  asana – “Om Rhham Mitraya namah (The beloved end)”.

Meaning of Mantra -The friend of all

2. Exhale fold forward .

Asana Name -Pada Hasta-asana(Standing forward bend)

Chaint  Mantra with  asana -“Om Rhhim Ravaye namah (Sound created through movements)”.

Meaning of Mantra – Praised by all

3. Inhale take your right leg back .

Asana Name -Ashwa sancha lana-asana(Horse rider pose)

Chaint  Mantra with  asana -“Om Rhhum Suryaya namah (Inspire movements)”

Meaning of Mantra -The guide of all

4. Exhale take your left leg back .

Asana Name -Chadu ranga danda-asana(High plank)

Chaint  Mantra with  asana -“Om Rhheim Bhanaveya namah (God of light)”

Meaning of Mantra -The bestower of beauty

5. Inhale sit back,relax,buttocks to the heels.

Asana Name -Shashankasana(Moon pose or extended child pose)

Chaint  Mantra with asana -“Om Rahhaum Khagaye namah (Perceives the movement in the sky)”

Meaning of Mantra -Simulator of the senses

6. Inhale coming up,exhale buttocks up chest down

Asana Name -Astanga-Namaskara-asana(High plank)

Chaint Mantra with asana -“Om Rhhah Pushne namah (Provides nourishment to everyone)”

Meaning of Mantra -The nourisher of all

7. Inhale hips down chest up .

Asana Name -Bhujanga-asana(Cobra pose)

Chaint  Mantra with  asana -“Om Rhham Hiranyagarbhaya namah

(In the womb of whose there is brightness as Gold)”

Meaning of Mantra -The creator

8. Exhale head down,buttocks up.

Asana Name -Adho-mukha sava-na-sana(Down dog)

Chaint Mantra with asana -“Om Rhhim Marichyaya namah(Swami of medicines) ”

Meaning of Mantra -Destroyer of disease

9. Inhale sit back,relax,buttocks to the heels.

Asana Name -Shashankasana(Moon pose or extended child pose)

Chaint Mantra with  asana “Om Rhhum Aditaya namah(Son of Aditi)””

Meaning of Mantra -The inspirer

10. Inhale take your right leg back .

Asana Name -Ashwa sancha lana-asana(Horse rider pose)

Chaint Mantra with  asana -“Om Rhheim Savitreye namah(Creator of the World)”

Meaning of Mantra -The Purifier

11. Exhale fold forward .

Asana Name -Pada Hasta-asana(Standing forward bend)

Chaint Mantra with asana -“Om Rahhaum Arkaya namah(Ultimate source of energy)”

Meaning of Mantra -The radiant

12. Inhale raise your arms up

Asana Name -Urdhva Hasta-asana(Hand Raised Pose)

Chaint Mantra with  asana – “Om Rhhah Bhaskaraya namah(With its rays elightens & captures the whole world)”

Meaning of Mantra -The illuminator

Benefits of Surya Namaskar

Helps lose weight-Sunaina says, ‘when done at a fast pace, Surya Namaskar can give you an excellent cardiovascular workout helping you to lose weight. The postures will help stretch your abdominal muscles while helping you shed pounds around your belly. The movements will also help in improving your metabolism.
Helps strengthen muscles and joints-Surya Namaskar offers you a good way to stretch and strengthen your muscles, joints, ligament, as well as the skeletal system. The movements can also help improve the flexibility of your spine. When you perform the postures, your limbs become symmetrical helping your internal vital organs to function better.
Gives glowing skin-Surya namaskar improves your blood circulation that aids in bringing back the glow on your face, preventing the onset of wrinkles, making your skin look ageless and radiant.
Ensures a better functioning digestive system-The sun salutation will help in the smooth running of your digestive system. These yoga poses will help increase the blood flow to your digestive tract resulting in better functioning of the intestines. The forward bend pose will help increase your abdomen space which will aid in releasing the trapped gases from your system.
Helps cope with insomnia-You can improve your sleeping patterns by the practise of surya namaskar. The asanas will help calm your mind, giving you a good night’s sleep. This will ensure that you do not resort to drugs to give you a restful sleep.
Ensures regular menstrual cycle-Surya Namaskar can also be beneficial for women who are suffering from irregular menstrual cycles as it helps regulate it. Regular practice of the movements can also help in easy childbirth.
Brings down blood sugar levels-According to our expert, the movements of the sun salutation also aid in bringing down your blood sugar levels and help keep heart diseases at bay.
Keeps anxiety at bay-It helps improve your memory and nervous system and also helps calm you down and get rid of anxiety. It normalizes the activity of the endocrine glands, especially the thyroid gland.
Helps detox-Due to the active inhalation and exhalation process, the lungs are thoroughly ventilated and the blood remains oxygenated. This also helps in detoxifying one’s body by getting rid of carbon dioxide and other toxic gases.

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