Sun Salutation (Surya Namaskar) is one of Yoga’s most holistic practice to you fit. It brings flexibility among a host of other benefits. Sun salutation is a traditional Indian yogic practice that consists of twelve physical poses. These poses encompass periodic forward and backward bending along with deep exhalation and inhalation respectively to the maximum possible extent.
One round of Surya Namaskar (Sun Salutation) has 12 steps. If you gradually do Sun Salutations every day preferable a few rounds, you’ll find your body in great shape. It revitalizes each and every cell of the body, gives physical strength, flexibility, and mental calmness.
The twelve steps of surya namaskar (sun salutation), if practiced in a fast and rapid nature, could provide benefits like cardiovascular exercise.
A wholesome physical fitness regime is present in the 12 wholesome steps of surya namaskar (sun salutation).
Every step has its own benefits specific or general to certain parts of the body, organ or the whole body.
Rapid stretching and bending of leg muscles in steps like 4th, 5th and 8th which are Ashwa Sanchalanasana and Parvatasana and Ashwa Sanchalanasana respectively makes the muscles lean and rejuvenated.
How To Do Sun Salutation
Benefits of Sun Salutation
Apart from the physical benefits, practicing sun salutation gives a spiritual as well as mental well-being. It promotes sleep and calms anxiety, removes lethargy, vanishes all mental and physical fatigue. It revives and maintains the spirit of youthfulness.
- Benefits of the Sun Salutation
- Physiological benefits of Sun Salutation
- Mental and Spiritual Benefits of Sun Salutation
Sun Salutation For Weight Loss
Sun salutation consumes calories moderately without much fatigue or exhaustion. Sun salutation is more efficient compared to other cardio workouts as this can be practiced in a little space in a little time. One month of regular surya namaskar (sun salutation) reduced weight in obese people. Effects of fast sun salutation are similar to those of physical aerobic exercise with increased muscular endurance and power. Endurance and flexibility which are impaired in obese people are highly enhanced due to regular practice of surya namaskar (sun salutation)
Sun Salutation and Mantras
Every pose of Sun Salutation (Surya Namaskar) is accompanied with a Mantra. The following are the 12 mantras for the 12 poses with their meaning.
| Pose | Mantra | Meaning |
| 1.Pranam asana (Prayer Poses) | Om Mitray namaha | Prostration to the one who is affectionate to all |
| 2.Hasta utthanasana (Raised arm pose) | Om Ravaye namaha | Prostration to the one who diffuses light |
| 3.Hasta padasana (Standing forward bend) | Om Suryay namaha | Prostration to the one who induces activity |
| 4.Ashwa sanchalanasana (Equestrian Pose) | Om Bhanave namaha | Prostration to the one who illuminates |
| 5. Chaturang dandasan (Low Plank) | Om Khagay namaha | Prostration to the one who moves in the sky |
| 6.Ashtang namaskar (Salute with 8 points) | Om Pushne namaha | Prostration to the one who nourishes all |
| 7.Bhujangasana (Cobra Pose) | Om Hiranyagarbhay namaha | Prostration to the one who contains everything |
| 8.Parvatasana (The Mountain Pose) | Om Marichaye namaha | Prostration to the one who possesses rays |
| 9. Ashwa sanchalan asana (Equestrian Pose) | Om Adityay namaha | Prostration to the one who is God of god |
| 10.Hasta padasana (Standing forward bend) | Om Savitre namaha | Prostration to the one who produces life |
| 11.Hasta uttanasana (Raised Arms Pose) | Om Arkay namaha | Prostration to the one who is worthy of praise and glory |
| 12.Pranamasana (Prayer Poses) | Om Bhaskaraya namaha | Prostration to the one who gives wisdom and cosmic illumination. |
Also Read on Sun Salutation (Surya Namaskar)
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Can We Do Sun Salutation (Surya Namaskar) At Night?
Is Sun Salutation Cardio?