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Surya Namaskar

Surya Namaskar step by step

Sun salutation or Surya namaskar is a powerful yogic practice to stimulate the sun’s energy within us and to show gratitude towards the sun. When Surya namaskar is practised with chants it brings a sense of peace and harmony.

Surya namaskar is a twelve-step yoga asana. It helps us to enlighten our body with consciousness and energy. Surya Namaskar step by step guide and to know everything about Surya Namaskar follow the below link.

Click here for the Complete Surya Namaskar Guide.

Pranamasana (Prayer Pose)

Mantra and meaning
Om Mitraaya Namaha
One who is friendly to all.

Stand still and join your legs , close your eyes and have peace within yourself.

Stretch your hands and join them in front of you and then do a namaste .

Hastauttanasana (Raised Arms Pose)

Mantra and meaning
Om Ravaye Namaha
The shining or the radiant one.

Stretch and raise your hands up after that move and arch them backwards gently

Hastapadasana (Standing Forward Bend)

Mantra and meaning
Om Suryaya Namaha
The dispeller of darkness, responsible for generating activity.

Now exhale bend forward and down and touch your feets and hold them with your hands (if you can’t then try at least to touch with your fingertips initially) , try to touch your nose with your knees.

Ashwa Sanchalanasana (Equestrian Pose)

Mantra and meaning
Om Bhaanave Namaha
One who illuminates or the bright one.

Touch your hands on the ground near your legs and bend your left leg . Now  stretch , move your right leg backwards and stretch toes out behind you.

Lean your upper body backwards and look up on the sky .

Dandasana (Stick Pose)

Mantra and meaning
Om Khagaya Namaha
One who is all-pervading, one who moves through the sky.

By touching your hands on the ground bend your legs, join both the legs upright (like a plank).

Put your body weight on both legs and hands at this stage.

Ashtanga Namaskara (Salute with Eight Parts Pose)

Mantra and meaning
Om Pooshne Namaha
Giver of nourishment and fulfilment.

Bend your knees on the ground,put your hands straight on the ground now by bending your neck towards your knees try to touch your nose to knees

Slide your upper body forward and touch your chin to the ground in between your hands.

Bhujangasana (Cobra Pose)

Mantra and meaning
Om Hiranya Garbhaya Namaha
One who has a golden coloured brilliance.

Straighten your legs on the ground and only bend your upper body from forward to backwards position and place your palms on the ground , put your weight on your palms .

Parvatasana (Mountain Pose)

Mantra and meaning
Om Mareechaye Namaha
Giver of light with infinite rays.

Bend and invert your body up wards like a “V” from middle part of your body, now and put your weight on both hands and legs and bend your neck towards your chest .

Ashwa Sanchalanasana (Equestrian Pose)

Mantra and meaning
Om Aadityaaya Namaha
The son of Aditi, the cosmic divine mother.

Move your right leg forward in between your hands . Bend and lean your body backwards, put your body weight on right leg.

Hastapadasana (Standing Forward Bend)

Mantra and meaning
Om Savitri Namaha
One who is responsible for life.

Move your left leg forward near right leg and join them together, touch and hold your feet with your hands and then try to touch nose with your knees .

Hastauttanasana (Raised Arms Pose)

Mantra and meaning
Om Arkaaya Namaha
One who is worthy of praise and glory.

Now Stand straight, raise your hands, lean and arch your upper body backwards with your hands to arching back.

Tadasana (Standing or Palm Tree Pose)

Mantra and meaning
Om Bhaskaraya Namaha
Giver of wisdom and cosmic illumination.

Come back and stand still with joining your hands together and do namaste with them.

Every individual should do surya namaskar once in their life and as they would start doing then there is no going back.

You can watch this video also. Credit: Mind Body Soul

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