Scribd Logo
Upload

Welcome to Scribd!

  • 854 views

    Surya Namaskar

    Uploaded by

    RAJESH MENON
    SURYA NAMASKAR 1. POSTURE OF THE FIRST NAMASKARA DAKSHASANA Mantra: OM MITRAYA NAMAH Procedure: In the first position of Surya Namaskara contemplate the virtues of Lord Surya with concentrated mind and feel that you are the friend of everybody and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hand, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd

    Surya Namaskar

    Uploaded by

    RAJESH MENON
    854 views4 pages
    SURYA NAMASKAR 1. POSTURE OF THE FIRST NAMASKARA DAKSHASANA Mantra: OM MITRAYA NAMAH Procedure: In the first position of Surya Namaskara contemplate the virtues of Lord Surya with concentrated mind and feel that you are the friend of everybody and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hand, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    DOC, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    SURYA NAMASKAR 1. POSTURE OF THE FIRST NAMASKARA DAKSHASANA Mantra: OM MITRAYA NAMAH Procedure: In the first position of Surya Namaskara contemplate the virtues of Lord Surya with concentrated mind and feel that you are the friend of everybody and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hand, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    854 views4 pages

    Surya Namaskar

    Uploaded by

    RAJESH MENON
    SURYA NAMASKAR 1. POSTURE OF THE FIRST NAMASKARA DAKSHASANA Mantra: OM MITRAYA NAMAH Procedure: In the first position of Surya Namaskara contemplate the virtues of Lord Surya with concentrated mind and feel that you are the friend of everybody and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hand, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    You are on page 1of 4
    At a glance
    Powered by AI
    The document describes the 12 positions and benefits of Surya Namaskara, an ancient yogic practice involving salutations to the sun.

    The document lists benefits for each position such as improved health, flexibility, digestion and more.

    There are 12 positions in Surya Namaskara as described in the document.

    SURYA NAMASKAR

    1. POSTURE OF THE FIRST NAMASKARA DAKSHASANA


    Mantra: OM MITRAYA NAMAH
    Procedure: In the first position of Surya Namaskara contemplate the virtues of Lord
    Surya with concentrated mind and feel that you are the friend of everybody and have
    friendship with every creature on the earth. Immersing yourself with these feelings stand
    erect stretching your hand, neck and all other parts of your body. Stretching both of your
    arms, touch your thighs with palms and inflate the chest and point your vision on the tip
    of the point your vision on the tip of the nose. This is a position of attention. Since you
    stand straight in 'Daksha' position hence this posture is named 'DAKSHASANA'.

    BENEFITS - Disorders of the skin and waists are corrected, the back becomes
    strength and new life and vigor are pumped into the legs. Focusing of the vision on
    nose helps to control the mind. The face becomes glorious It is an easy and effective
    way of attaining good health and development of personality for the students. Meditating
    with concentrated mind enhances confidence.

    2. POSTURE OF THE SECOND NAMASKARA - NAMASKARASANA


    Mantra: OM RAVAYE NAMAH
    Procedure: Fold together both of your hands in such a way that that both the
    thumbs begin to touch your chest. Expand your chest and pull in the belly as far
    as possible. Look straight ahead. The head, the neck and the body should remain
    in a straight line. Closing the mouth, inhale the breath and hold it inside as far as
    possible and then expose the breath.

    BENEFITS: Disease of the throat is corrected and voice is enhanced. Both mind
    and body become healthy.

    3. POSTURE OF THE THIRD NAMASKARA - PARVATASANA


    Mantra: OM SURYAYA NAMAH
    Procedure: Raising the arms up, stretch whole of your body backward while gazing
    the sky with open eyes. Bend backward as much as possible; expand your chest at
    the same time.

    BENEFITS: Both the shoulders and the food pipe (Esophagus) get exercise and
    diseases related to them are corrected. Eyesight is also improved.

    4. POSTURE OF THE FOURTH NAMASKARA – HASTAPADASANA


    Mantra: OM BHANAVE NAMAH

    Procedure: Inhaling the breath through nostrils retain it and bend forward without
    folding the knees. Ultimately rest both of your palms on the ground and touch your
    knees with your forehead or the nose and exhale the breath that you held so far with
    audible sound. If, in the beginning you are unable to rest your palms on the ground,
    simply touch the ground with finger and practice slowly.
    BENEFITS: Disorders of the belly and digestive system are corrected. The chest
    grows strong, hands too become stronger and your become well balanced, beautiful
    and good looking. Diseases of the feet, fingers are also corrected and new lease of
    life is pumped in week persons.

    RAJESH MENON Page 1 of 4 04/13/2009


    5. POSTURE OF THE FIFTH NAMASKARA - EKAPADA
    PRASARANASANA

    Mantra: OM KHAGAYA NAMAH

    Procedure: Inhale the breath through nostrils and pull your right leg
    backward in such a way that the knee and the fingers of the foot
    touch the ground. Push forward your left leg pressing the abdomen (belly) hard. Then
    raising your head as high as possible, look upward. Push down the waist and hold the
    breath and stay in the posture as long as you can.
    BENEFITS: The posture stresses the small intestine as well as the seminal vesicles and
    these are stretched. Thus this posture helps in correcting the constipation and diseases
    of the liver. Thinness of the semen is also corrected. Diseases of the Throat are also
    corrected.

    6. POSTURE OF THE SIXTH NAMASKARA - BHUDHARASANA

    Mantra: OM PUSHNE NAMAH

    Procedure: Inhale the breath deeply and hold it and pull both of your legs
    backward, so that the thumbs of the feet, ankles and knees touch each
    other. Stabilizing the feet and keeping the head, waist, the back and the
    elbows in a line bend forward and resting both the palms on the ground
    keep your body like a bow.
    BENEFITS : One get relief from the pains specially of arms, legs and the knees, Bulging
    waist is trimmed and slimmed this posture is like a panacea for the abdominal disorders.

    7. POSTURE OF THE SEVENTH NAMASKARA ASHTANGA PRANIPATASANA

    Mantra: OM HIRANYAGARBHAYA NAMAH

    Procedure: Holding the breath, rest both of your knees


    on the ground. Touch the ground with your chest and touch the lower part of the neck
    with chin. Also touch the ground with the upper part of the forehead and the nose.
    Please note that the abdomen should not touch the ground. It should be pulled in.
    Exhale the breath now, both the hands (palms) must be kept on the sides of the chest
    (Fig.)
    BENEFITS: This posture makes the arms strong. If ladies perform this Asana before
    getting pregnant, the breast fed babies could be saved from the attacks of many
    diseases.

    8. POSTURE OF THE EIGHTH NAMASKARA - BHUJANAGA SANA

    Mantra: OM MARICHAYE NAMAH


    Procedure : Keeping the legs, palms and knees in Ashtanga
    prampatasana position, unfolding the arms rise up simultaneously
    inhaling the breath, push the chest out and bend the waist in circle
    and backward. Look as much up as possible and exhale the
    breath. (Fig.)
    BENEFITS: Removing the dullness invigorates the body and makes the eyes glowing.
    Correct all kinds of disorders related to male and female reproductive systems, corrects

    RAJESH MENON Page 2 of 4 04/13/2009


    the irregularities in females menstrual cycles. Blood circulation is also corrected thereby
    increasing the glow on the face.

    9. POSTURE OF THE NINTH NAMSAKARA - BHUDHARASANA


    Mantra: OM ADITYAYA NAMAH
    Repeat the process of Bhudharasana as described in the step six (6)

    10. POSTURE OF THE TENTH NAMASKARA -


    EKAPADAPRASARANASANA
    Mantra: OM SAVITRA NAMAH
    Procedure: Repeat the process of the fifth Namaskara as described
    in the step five (5) just reverse the position of the legs.

    11. POSTURE OF THE ELEVENTH NAMASKARA - HASTAPADASANA


    Mantra: OM ARKAYA NAMAH
    Repeat the process described in the fourth Namaskara, step four (4).

    12. POSTURE OF THE TWELTH NAMASKARA - NAMASKARASANA


    Mantra: OM BHASKARAYA NAMAH
    Procedure: Standing in the position described in step two repeat the second
    Surya Namaskara. Thus performing all the postures for Surya Namaskara, each
    and every parts of the body gets ample exercise whereas the religious
    significance is also fully met with.
    Every human being must perform Surya Namaskara and the Asanas related to
    it. By virtue of Surya Namaskara, the poverty of the people is done away with
    and they remain prosperous in many births. Results of Surya Namaskara are
    described thus in our scriptures:

    ADITYASYA NAMASKARAM YE KURVANTI DINE-DINE - JANMANTRA HASTRENA


    DARIDRAMNOPA JAYATE...

    Meaning: The man who performs Surya Namaskara daily does not get poor in
    thousand births. Hence, give Surya Namaskara an urgent place in your daily routine.
    And like the daily rising of the sun. Surya Namaskara is indeed a daily routine.

    RAJESH MENON Page 3 of 4 04/13/2009


    RAJESH MENON Page 4 of 4 04/13/2009

    You might also like