In this high-tech life style no-buddy has time to think about their fitness. If we are analysis average life of a common man is around 60-80 years, which is gradually down as time passed. In this highly fast running and competitive world we have to find some time for our fitness-because it is necessary to maintain him physically and mentality as well. If you are pressed for lack of time and looking for a single mantra to stay physically and mentality fit, then this article is for you.

What is Surya Namaskar- Sun Salutation:

Surya Namaskar (Sun Salutation) is one of the complete yoga (workout) for those, who are looking a short time required single mantra to stay fit all time.Its origins lie in India where its large Hindu population worships Lord Surya (Sun), the Hindu solar deity.

Surya Namaskar is a set of 12 (Twelve) powerful yoga postures (aasanas-आसन) that provide a good cardiovascular workout in the form of Surya Namaskar-Sun Salutation.

Surya Namaskar-Sun Salutation means to bow down to the sun in the early morning when sun is raising position. According to Hindus holy Fictions- Lord Surya (the sun) is the source of life for this planet. In everything that we eat, drink and breathe, there is an element of the sun. Only if we learn how to better “digest” the sun, internalize it, and make it a part of our system, its truly very beneficial for our physically and mentally fitness.

Surya Namaskar-Sun Salutation is a key of living life with fit, happily and disease free. The common sequences of 12 postures (aasanas-आसन)of Surya Namaskar-Sun Salutation are a good way to keep the body in shape and the mind calm and healthy.

surya namskar wallpapersurya namskar wallpaper
surya namskar wallpaper

How To Do Surya Namaskar-Sun Salutation | Steps of Surya Namaskar:

The best time to do Surya Namaskar is early morning on an empty stomach. Let’s begin with these simple yet effective Sun Salutation steps to fit body and calm mind always:

Step1: [Om Mitrayanamah-ओममित्रायनमः (The friend of all)]

Stand with your feet together and firmly grounded with equal weight on both feet inhale and exhale, being your palms together at the center of your chest.

Surya Namaskar-Sun Salutation 1
Surya Namaskar-Sun Salutation 1

Step 2: [Om Ravayanamah-ओमरवैयानमः (Praised by all)]

Inhale and take your arms up and back, arch your back, bring the pelvis forward, with your head between your arms and your palms facing each other.

Surya Namaskar-Sun Salutation 2
Surya Namaskar-Sun Salutation 2

Step 3: [Om Suryayanamah-ओमसूर्यायनमः (The guide of all)]

As you exhale, stretch forward from your hips, and then bend your upper body down from the waist, to bring your hands on the floor, your toes and fingers in line, and your forhead touching your knees. If you don’tt have that kind of flexibility yet, it’s okay to bend your knees to much down, but try to keep your back as straight as possible, not rounded as you fold down from the waist.

Surya Namaskar-Sun Salutation 3
Surya Namaskar-Sun Salutation 3

Step 4: [Om Bhanavenamah-ओमभानवेनमः (The bestower of beauty)]

As you inhale, take your right leg back, right knee on the ground toes pointing out. Your left knee and ankle should be in line and your palms on the floor.

Surya Namaskar-Sun Salutation 4
Surya Namaskar-Sun Salutation 4

Step 5:[Om Khagayanamah-ओमखगायनमः (Stimulator of the sense)]

Retain your breath and take your left leg back to the plank position. Your hand under neath your shoulders, look ahead at the floor one foot away from you.

Surya Namaskar-Sun Salutation 5
Surya Namaskar-Sun Salutation 5

Step 6:[Om Pushnenamah-ओमपूष्णेनमः (The nourisher of all)]

As you exhale, bring your knees, chest and forehead down on the floor into AshtangaNamaskar or the eight-point salute (eight parts of your body touch the floor: feet, knees, hands, chest and forehead). Your elbows are close to your ribs lifted off the floor.

Surya Namaskar-Sun Salutation 6
Surya Namaskar-Sun Salutation 6

Step 7:[Om Hiranyagarbhayanamah-ॐहिरण्यगर्भायनमः (Destroyer of disease)]

As you inhale, keep your hand firmly grounded and elbows close to your nibs and slide your upper body up, and look upwards. Your shoulders should be away from your ears, your chest open and toes pointing out.

Surya Namaskar-Sun Salutation 7
Surya Namaskar-Sun Salutation 7

Step 8:[Om Marichayenamah-ॐमरीचयेनमः (The Creator)]

As you exhale, tuck your toes and raise your hips up to come into the AdhoMukhaSvanasana (downward-facing dog)- if you have good flexibility your feet should be grounded and your knees straight. If you don’t, its okay to bend your knees, and lift your heel off the floor a little.

Surya Namaskar-Sun Salutation 8
Surya Namaskar-Sun Salutation 8

Step9:[Om Adityaynamah-ॐआदित्यायनमः (The inspirer)]

As you inhale, put your right foot forward between your hands (beginners many drop the left knee on the ground first and then put the right foot forward for extra support an ease of movement). Your left knee should stay on the ground with loes pointing out.

Surya Namaskar-Sun Salutation 9
Surya Namaskar-Sun Salutation 9

Step 10:[Om Savitrenamah-ॐसवित्रेनमः (The Purifier)]

As you exhale, put your left foot forward between your hands, fingers and toes in the line and head to your knees.

Surya Namaskar-Sun Salutation 10
Surya Namaskar-Sun Salutation 10

Step 11:[Om Arkayanamah-ॐअर्कायनमः (The radiant)]

As you inhale take both your arms up to stretch forward up and back.

Surya Namaskar-Sun Salutation 11
Surya Namaskar-Sun Salutation 11

Step 12:[Om Bhaskarayanamah-ॐभास्करायनमः (the illuminator)]

As you enhale, bring your palms to your heart’s Centre. Now repeat the same pattern except in step-9, being your left food forward instead of your right.

Surya Namaskar-Sun Salutation 12
Surya Namaskar-Sun Salutation 12

After a few rounds, stand with your feet apart, arms by your side and breathe deeply, making your exhalation longer than your inhalations. Calm your heart down, then slowly lay down to rest in Shwasana (Corpse pose) for 5-10 minutes.

Soorya-namaskaraeee
Soorya-namaskaraeee

Each of the Surya Namaskar-Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 given above).

You might find several versions of doing Sun Salutation. However, it is best to stick to one particular sequence and practice it regularly for best results.

Besides good health and fit body, Surya Namaskaris also providing an opportunity to express gratitude to the sun for sustaining life on this planet. For the next ten days, start your day with a feeling of grace and gratitude towards the sun energy.

Surya Namaskar- Sun Salutaion is an own complete mantra whose effects a person entire life and provide a positive edge.

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