Yoga Amazing Power of All In One Mental & Body Exercise - Surya...

Amazing Power of All In One Mental & Body Exercise – Surya Namaskar

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Yoga is a combination of breath and body exercise that can change your outlook of life, attitude and manners. If you practice Yoga in a proper way, this will help to relieve from stress and conduct a peaceful life. Those people who do yoga will look pleasant and will have a positive attitude towards life.

Experts suggest that yoga on a regular basis will keep us healthy and disciplined. It is a medicine for body as well as mind. Yoda will help to keep your body fit and your mind calm, happy and fresh and energetic.

Yoga is prescribed for those who are caught with cancer, schizophrenia, asthma and heart disease. Yoga can heal them psychologically by helping to control body and mind. It is also a form of spiritual meditation that improves overall well-being.


Yoga is combined with essential components like physical exercise, breathing and meditation. All we know that these factors can help to reduce high blood pressure, cure heart diseases, improve symptoms of heart failure etc.

Yoga will help to cure depression, fatigue and also it increases anxiety control and cures mood disturbances. Yoga help you to keep a slim body, health lower back, control body weight, provide a glowing skin and health young body.

Out of various Yoga Asana or Yoga Postures, the best Yoga that can be done daily is Sun Salutation. It consists of twelve very powerful Yoga Postures (Asanas) considered as very effective to the body. This All in one Yoga gives a good cardiovascular work out to our body. Sun salutation is equal to number of workouts per day and it gives phenomenal stretch to the whole body.

Please select a quite place to do this Sun Salutation. Sun salutation is best to be done in the early morning on an empty stomach. Maximum twelve rounds of sun salutation can be done a day. After completing the Surya Namaskar, it is recommend to rest deeply for 15-30 minutes in Yoga Nidra.

surya namaskar

These 12 postures mentioned here should follow the same order with the proper breathing cycle as mentioned with each pose. The body posture and breathing are important in each position, each move should be study and slow by following a exhale or inhale as mentioned with the pose.

Since breath is integral part of Surya Namaskara, please keep this rule of thumb for breathing. Always inhale when your chest expand, back bend moves and exhale when you contract or bent forward.

Postion 1: Pranamasana

Pranamasana also called as ‘Prayer Pose’ is the very first pose to start the Sun Salutation. Before come in to this pose, stand straight with your feet together, hands on both side of the body and keep a normal breath.
Balance your weight equally on both feet; keep your shoulder and chest straight and take a deep breath (inhale) in standing position. Now lift both your arms up from the sides bring both palms together in front of your chest into a prayer pose while exhaling.

Pranamasana is very useful to get us back to center when we feel a little out of balance. It is an ideal pose for prayers and chanting mantras and gives us extra inner nourishment. This Asana can balance our body and ease our nervous system.

Position: Toes pointing forward, Feet parallel, Chest open, Chin parallel to floor, Look straight line.
Breathing: Inhale first and exhale while move palms toward chest.

Postion 2: Hastauttanasana

This is the ‘Raised Arm Pose’. In this pose, lift and stretch your arms from prayer pose to up and lean backward like an arch by keeping arms together and head between your hands. In this pose, you are stretching your body from heels to the tip of fingers.

This pose improves digestion and helps to tone the muscles of the abdomen. It expands the chest and the rib cage resulting in full intake of oxygen. The lung capacity is fully utilized in this asana and good for those who have breathing problem.

Position: Toes pointing forward, Feet parallel, Chest open, Body lean backward like an arch.
Breathing: Inhale (try to breathe in maximum to bring maximum oxygen into your body).

Surya Namaskar Pose 1-4

Postion 3: Hasta Padasana

This is the ‘Hand to Foot Pose’. While you exhale, bend forward from your waist keeping your spine erect. Bring the hands down to the floor beside the feet as you exhale completely.

This asana stretches the back muscles of thighs which will result in toning of our thighs.

Position: Toes pointing forward, Palms on floor either side of legs, Head drop down, Knees locked straight, Fingers and Toes in straight line,
Breathing: Exhale while bend forward.

Postion 4: Ashwa Sanchalanasana

This pose is similar to ‘Equestrian Pose’. While you take breathe in (inhale), push your right leg back as far as you can. Now bring the right knee to the floor and look up. Let your left foot rest exactly in between your palms.

This pose helps in stretching of our spine and squeezing of stomach muscles. This asana regulates blood circulation in the stomach and burns out excess fat.

Position: Right leg all the way back, Right knee on floor, Foot flat on floor, Hip keep down, Chest is open, Chin is up position.
Breathing: Inhale while stretching the leg.

Postion 5: Dandasana

This is called ‘Stick pose’. While you breathe in (inhale), take your left leg also to the back and bring your whole body as a straight line. Your arms should be perpendicular to the floor.

This pose gives strain to arms and hence tones our arm muscles. It also helps to tone our shoulder muscles.

Position: Shoulder and wrist in one line, Neck is in line with spine, Feet and heel keep together.
Breathing: Hold breath while taking other leg to position.

Postion 6: Ashtanga Namaskara

In this position we salute with eight parts of our body. Bring your knees down to the floor, and take the hips back slightly, slide forward to rest your chest and chin on the floor. Here the two hands, two feet, two knees and chin will rest on the floor.

In this pose our hips are pushed slightly upwards, and hence helps in shaping our body.

Position: Knees drop down, Chest and chin down, Elbows close to body, Hip up, Either Chin or Forehead on the floor whichever comfortable for you.
Breathing: Exhale while posing to this position.

Surya Namaskar Pose 5-8

Postion 7: Bhujangasana

This position is also known as ‘Cobra pose’. Here, from your previous (Ashtanga Namaskara) position, slide forward and raise your chest up to form a cobra pose. Keep your elbows bend and shoulders away from the ears and look up. Here we give our weight to stomach.

This stretch is very useful to entire body. It helps to reduce tummy, heat fat from hands and gives overall shape to body.

Position: Flatten feet, Heels together, Thighs squeezed together, Chest open.
Breathing: Inhale while moving into cobra position.

Postion 8: Parvatasana

This is exactly like the shape of a mountain, called as ‘Mountain pose’. You have to breathe out, while you breathe out, lift your hips and keep you tail bone up and chest downwards. Now you will be in an inverted ‘V’ posture with your head on the ground.

This pose gives stretch to hands and legs together and helps to give strength to legs. It is best for those who have joint pain.

Position: Heel on ground if comfortable, Hips up, Knees locked, Head between hands, Top of head reach on floor, Chest in line with thighs.
Breathing: Exhale while posing.

Postion 9: Ashwa Sanchalanasana

In this ‘Equestrian pose’, you have to breathe in. While you inhale, bring your right foot forward and in between your two hands, and your left knee down to floor. Press your hips down and look up.

Position: Right foot all forward, Knee down, Foot flat, Knee and Angle are in one straight line (important). Never keep knees in forward position since this knee position will stress your body.
Breathing: Inhale while posing.

Postion 10: Hasta Padasana

It is the ‘Hand to Foot pose’ again and have to breathe out in this position. While you breathe out, bring your left foot forward and keep your palms on the floor.

Position: Toes pointing forward, Palms on floor either side of legs, Head drop down, Knees locked straight, Fingers and Toes in straight line,
Breathing: Exhale while bend forward.

Surya Namaskar Pose 9-12

Postion 11: Hastauttanasana

It is the ‘Raised Arm pose’ again. While you breathe in, roll your spine up, hands up and then bend backwards a little, push your hips outward.

Position: Toes pointing forward, Feet parallel, Chest open, Body lean backward like an arch.
Breathing: Inhale (try to breath in maximum to bring maximum oxygen into your body).

Postion 12: Tadasana

In this position you are coming back to the very first prayer position while exhaling. Now, inhale (breathe out), stand straight and keep your arms down and relax. Take a deep breath, exhale and relax.

Position: Toes pointing forward, Feet parallel, Chest open, Chin parallel to floor, Look straight line.
Breathing: Exhale first and inhale while move palms toward side of your legs.

Now you completed half procedure of Surya Namaskar with your right side. Keep repeat the same 12 poses again by switching the right leg to left leg to complete the full cycle of Surya Namaskar.

Surya Namaskar All Poses

Sun salutation is not just an exercise. It is an opportunity to express our sincere gratitude to sun for sustaining life on this planet. Sun salutation is the most beneficial yoga practice that can tone up our digestive system by activating digestion and strengthens abdominal muscles.

Read This Tips Before Practice !

  • It is very important to practice to keep smiling while you do yoga. This will let you to make your mind happy and generate the enzymes that help you to feel calm and relaxed.

This Namaskar gives shape to body and keep our mind calm and healthy. It will maintain in us the spirit of youthfulness, helps in preventing hair loss and greying of hair, makes our spine and waist flexible. Overall, Surya Namaskar produces health, strength and efficiency.

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