How to do surya namaskar 🙏Why should we practice this daily? What are its benefits

 

Surya Namaskar is an asana which directly provides energy to our body mind & soul.We cannot imagine our life on the earth without the Sun. 
  
About Surya Namaskar (Sun Salutation)

According to the ancient Indian sages and saints, there are Devas or divine impulses that rule the different parts of the human body.
Surya Namaskar can help you learn how to internalize the sun as part of your body system.

In Sanskrit, Surya refers to the Sun while Namaskar means to bow or to greet. In English, Surya Namaskar is also Pronounced as Sun Salutation. As per the traditional forms of the Asana, each of the 12 postures is accompanied by a mantra or a chant. The mantras represent the 12 zodiac signs and supplies energy to the human body.                                                                                                                                                                     It was created 2500 years ago in the Vedic period, during which it was performed as a ritual which involved Lying down toward the rising sun, chanting the mantras, offering rice and water. Performing the Sun Salutation provides many health benefits. It reduces the tension from your body and mind, improves circulation, regulates your breathing, and stimulates your central nervous system. This increases the creative and Unlearned abilities of an individual.

12 Surya Namaskar Steps are :

    The Sun Salutation can be a very good workout for the cardiovascular during a fast pace. On the other hand, it can be very relaxing and reflective when yoga postures are executed at a slower pace. Nonetheless, it is enjoyable to perform salute to the sun either way. Your body will surely stretch and become flexible with regular practice.

Here are the Surya Namaskar steps that you should practice every morning with tips on how to deepen into the pose. Check them out!

Step 1: Prayer pose – Pranamasana

EXECUTION:

Stand at the end of your mat, keep your feet together and distribute your weight on both feet equally.
Open your chest and just relax your shoulders.
Breathe in and lift both your arms up from the sides.
Exhale and bring your palms together in a prayer position in front of your chest.

YOGA STRETCH DEEPENING TIP:

Activate your feet and stand as if they are tripods.
Activate your legs and keep your spine erect.

Step 2: Raised arms pose – Hastauttanasana

                                  

EXECUTION:

Breath in and lift your arms up and back.
Make sure that your biceps are close to your ears.
Make effort to stretch your whole body starting from the heels up to the finger tips.

YOGA STRETCH DEEPENING TIP:

Push the pelvis forward just a little bit.
Instead of bending backwards, reach up with fingers.

Step 3: Hand to foot pose – Hasta Padasana

                                                  
EXECUTION:

Breathing out and bend forward from your waist while keeping your spine straight.
Exhale and completely bring your hands down to the floor beside your feet.

YOGA STRETCH DEEPENING TIP:

Bend your knees to bring your palms down to the floor.
Make a moderate effort to straighten your knees.
Keep your hands motionless in this position.
Never move them until you compete this third sequence.

Step 4: Equestrian pose – Ashwa Sanchalanasana

                                                 
EXECUTION:

Breath in and push your right leg as far back as possible.
Bring your right knee to the floor and slowly look up.

YOGA STRETCH DEEPENING TIP:

Check if your left foot is exactly in between the palms.

Step 5: Stick pose – Dandasana

                                                                               EXECUTION:

Breath in and take your left leg back
Bring your whole body in a straight line.

YOGA STRETCH DEEPENING TIP:

Keep your arms erect to the floor.

Step 6: Salute with eight parts or points – Ashtanga Namaskara

                                      
EXECUTION:

Gradually bring your knees down to the floor then exhale.
Slightly take your hips back and slide forward.
Relax your chest and chin on the ground.
Elevate your posterior a little bit.

YOGA STRETCH DEEPENING TIP:

The eight parts of your body including two hands, two feet, two knees, chest and chin should touch the ground.

Step 7: Cobra pose – Bhujangasana

                                   
EXECUTION:

Slide forward and raise your chest up into the Cobra pose.
Keep your arms erect and fixed in this pose.
Keep your shoulders away from your ears.
Slowly look up.

YOGA STRETCH DEEPENING TIP:

Inhale and make a moderate effort to push your chest forward.
Exhale and make a light effort to push your navel down.
Tuck your toes under.
Make sure that you are stretching just as much as you can and do not go beyond the limits of your body.

Step 8: Mountain pose – Parvatasana
                                         
EXECUTION:

Breath out and lift your hips as well as your tail bone up.
Put your chest downwards to create an inverted V pose.

YOGA STRETCH DEEPENING TIP:

Keep your heels on the ground as possible.
Make a moderate effort to lift your tailbone up.
Gradually go deeper into the stretch.

Step 9: Equestrian pose – Ashwa Sanchalanasana
                                   

EXECUTION:

Breath in and bring your right foot forward in between the two hands.
Bring your left knee down to the ground.
Press your hips down then look up.

YOGA STRETCH DEEPENING TIP:

Place your right foot exactly between the two hands.
Make sure that your right calf is perpendicular to the ground.

You only need moderate effort in order to push your hips down towards the floor and deepen the yoga stretch.

Step 10: Hand to foot pose – Hasta Padasana

                                                         
EXECUTION:

Breath out and bring your left foot forward.
Keep your palms on the ground.
You can bend your knees, if you feel some discomfort.

YOGA STRETCH DEEPENING TIP:

Gently straighten your knees and if you can, try and touch your nose to the knees.
Keep on breathing.

Step 11: Raised Arms Pose- Hastauttanasana

                                                         
EXECUTION:

Breath in and roll your spine up,
Make your hands go up and bend backwards a little bit
Push your hips slightly outward.

YOGA STRETCH DEEPENING TIP:

Make sure that your biceps are beside your ears.
Aim to stretch up more instead of stretching backwards.

Step 12: Standing Mountain pose – Tadasana

                                                         
EXECUTION:

Exhale and first straighten your body.
Bring your arms down.

YOGA STRETCH DEEPENING TIP:

Relax in this yoga pose.
Observe the sensations that the Sun salutations bring in your body.

For the finishing, lie down and relax your entire body in a Yoga Nidra. Your body needs sufficient time to adjust to the effects of the stretches of your sun salutations. It can bring enough rest for the mind and body.


Surya Namaskar Benefits

Sun is the sustainer of the universe, composed of movables and immovables-rig veda.
Surya Namaskar is very much idyllic for very busy people who are juggling work, family and fitness program. Young and old can practice this yoga for many health benefits as well as for ensuring great well-being.The performance of surya namaskar brings several lifelong benefits. the following are a few.

1.Surya namaskar is a general conditioning exercise. the entire body is exercised and revitalized by twelve simple and well-balanced movements.

2.It tones and limbers up the limbs and organs of the body in one complete set of movements. the limbs of the body becomes symmetrical by regular practice. the body also becomes light.

3.Good for Weight Management
    Yes, most women want to lose weight. It is a very good news that there’s an inexpensive way to do that! You can definitely lose extra calories simply by stretching the abdominal muscles. It can help regulate the hormonal secretions in the thyroid gland which is responsible for weight.  It is indeed beneficial for women. It can help literally shed fat in areas such as hips, thighs, abdomen, chin and neck.

4.Cognitive Skills Booster
    Sun salutations are also great for kids in order to improve concentration and calm the mind. It can help revitalize the nervous systems which is consist of brain and spinal cord.

5.Balance of your Dosha
    The Salute to the Sun can help balance the three doshas Pita, Kapha and Vata. These constitutions may go out of balance due to varying factors. The weather, food, day-to-day activities, stress management at work and hours of sleep can all affect the dosha. However, with regular practice of Surya Namaskar, you can actually keep your dosha in balance.

6.Good Maintenance of Over-all Health
    Surya Namaskar is beneficial for the lungs and can help decrease any chances of getting tuberculosis. It can help improve the blood circulations so as to prevent blood pressure issues and palpitation. Moreover, it can correct any problems in the functioning of different glands. Believe it or not but it can increase your longevity.

Enjoy your practice of Surya Namaskar. Of course, it is important to do some gentle warm-ups before practicing. Perform your sun salutations at the East direction in the morning whereas West direction if you are executing it in the evening.

Keep some sense of gratitude and smile on your face while doing your Salute to the Sun yoga sequences. Most importantly, it is vital to remember that you need to have grace, perform it at a slow pace and do it with awareness on your breath. Your breathing should always be natural.

Ayurvedic porridge (OATS)

                        A very Natural and healthy breakfast option - you can make your oats with fruits and crunchy nuts full of fiber,protein and low on fat. oats are designed to boost your energy levels and help you lead a healthy lifestyle in exploring the day.
                           

         Benefits:

• Quick and Easy to make it hardly takes  time to cook .
• Oats provide Important Vitamins and Minerals which are usefull for our body in day to day activities. Some nutrient-rich oatmeal contains thiamine, magnesium, phosphorus, zinc, manganese, selenium, and iron etc.
• It prevents constipation: Oats are a rich source of fiber, both soluble and insoluble, which helps in regulating bowel movements and hence prevents constipation. Including oats in your daily diet can keep the issue of constipation at day. 
• Control blood sugar : It helps in controlling your blood sugar level. oats reduces risk of diabetes as it contain contain both soluble and insoluble fiber. Diabetics should consume oats regularly.
• It reduces hypertension: If you suffer from high blood pressure, a daily dose of oats will help prevent this problem and in turn, lower risk of hypertension. 
• Oats can help you to control your weight.Oats keeps your stomach full for longer time, thereby helping you to control your weight.                                                              

                                                              

Hints and Caution for the practice of yoga

Without firm foundations a house cannot stand. Without the practice of the principles of yama and niyama, which lay down firm foundations for building character, there cannot be an integrated personality.
                   Practice of asanas without the backing of yama and niyama is mere acrobatics.The  Yoga postures are designed in a very simple, systematic and scientific way to make our body, mind, emotions, and soul balanced. We follow the tradition of Yogis and Rishis of the Himalayas and ancient yogic teachings of India which are mentioned in the texts like Yog-Vashistha, Yoga-Sutra, Gherand-Samhita, Hatha-Yoga-Pradipika, Shiv-Samhita, Bhagavat-Geeta.

The requisites:
Cleanliness & empty stomach – Before starting to practice asanas the bladder should be emptied and bowels evacuated, especially before the practice of advanced asanas. Wait at least two hours after having a light meal; wait four hours after a heavy meal. Asanas should preferably be done on empty stomach. If this is difficult, a cup of tea, coffee, cocoa or milk may be taken before starting then.

Bath - Asanas come easier after taking a bath. After doing them, the body feels sticky due to perspiration and it is desirable to bathe some fifteen minutes later. Taking a bath or a shower both before and after practising
asanas refreshes the body and mind.

Food - Asanas should preferably be done on an empty stomach. If this is difficult, a cup of tea or coffee, cocoa or milk may be taken before doing them. They may practised die.They may be practised without discomfort one hour after a very light meal. Allow at least four hours starting the practice. Food may be taken half an hour after completing the asanas.

Time - The best time to practise is either early in the morning or late in the evening. In the morning äsanas do not come easily as the body is stiff. The mind, however, is still fresh but its alertness and determination
Asanas should be done in a clean place, free from insects and noise.

Natural flow of breath – In Rishi yoga Tradition we practice letting the breath flow naturally, no jerks, no noise, no pauses, starting with an even length of inhalation and exhalation. Maintaining a free flow of the breath at all times will help to save us from injuries.

Breathing
In all the asanas, the breathing should be done through the nostrils only and not through the mouth.

Cautions
No undue strain should be felt in the facial muscles, ears and eyes or in breathing during the practice.

Complications – Many postures affect the internal organs. If there is food in the stomach, the practice of asanas will cause discomfort and can lead to complications.

Practice of asanas for curing diseases must be done under the personal guidance of an experienced instructor.

Sun
Do not practice asanas after being out in the hot sun for several hours.

Place
They should be done in a clean airy place, free from insects and noise.

Closing of the eyes
In the beginning, keep the eyes open. Then you will know what you are doing and where you go wrong. If you shut your eyes you will not be in the direction in which you are doing the pose. You can keep your eyes closed only when you are perfect in a particular asana for only then will you be able to adjust the bodily movements and feel the correct stretches, a position to watch the requisite movements of the body or even.

Mirror
If you are doing the asanas in front of a mirror, keep it perpendicular to the floor and let it come down to ground level, for otherwise the poses will look slanting due to the angle of the mirror. You will not be able
to observe the movement or placing of the head and shoulders in topsy-turvy poses unless the mirror reaches down to the floor.

The Brain

• It is the body alone which should be active while the brain should remain passive, watchful and alert. If they are done with the brain, then you will not be able to see your own.

• All the practices should be done rhythmically, slowly and without any jerky movements.

• Mental tension, overstrain are to be avoided.

• A mechanical way of doing the practices will not have much effect; therefore, each and every practice has to be performed with a correct attitude of mind.

• Do not restrain the breath while in the process of the asana or while staying in it.

                   Follow the instructions regarding breathing given in the technique sections of the various āsanas as described hereafter.

Savasana
After completing the practice of asanas always lie down in Savasana for at least 10 to 15 minutes, as this will remove fatigue.

Asanas and Prānāyāma

                           Read carefully the hints and cautions for the practice of prānāyāma before attempting it . Prānāyāma may be done cither very early in the morning before the asanas or in the evening after completing them. If early in the morning, prānāyāma may be done first for 15 to 30 minutes: then a few minutes of Savāsana, and after allowing some time to elapse, during which one may be engaged in normal activities, practise āsanas. If, however, these are done in the evening, allow at least half an hour to elapse before sitting for prānāyāma.                                                                                                                                                                                                                                                                                                                                                                             
          Special provisions for persons suffering from dizziness or blood pressure:                                

• Do not start with Sirsasana and Sarvāngāsana if you suffer from dizziness or high blood pressure. First practise Paschimottänāsana,Uttanasana, and Adhomukha Svānāsana before attempting topsy-turvy poses like Sīrsäsana and Sarvāngāsana and after doing these poses repeat Paschimottānasana, Adhomukha Svänāsana and Uttānāsana in that order.                                                                                                                           
• All forward bending poses are beneficial for persons suffering from either high or low blood pressure.                                                                                                                  
• Special warning for persons affected by pus in the ears or displaced retina                                             
• Those suffering from pus in the ears or displacement of the retina should not attempt topsy-turvy poses.

Special provisions for women menstruation:
         Avoid asanas during the menstrual period. But if the 15 in excess of normal, Upavistha Konāsana, Baddha Konāsana,Viräsana, Jānu Šītsāsana, Paśchimottänäsana and Uttänäsana may be med with beneficial effect. On no account stand on your head during the menstrual period.

Pregnancy
All the äsanas can be practised during the first three months. pregnancy. All the standing poses and the forward bending asanas tne be done with mild movements, for at this time the spine should be me strong and elastic and no pressure should be felt on the abdomen Baddha Konäsana and Upavistha Konasana may be practised through out pregnancy at any time of the day (even after meals, but not forwerd bending immediately after meals) as these two asanas will strength the pelvic muscles and the small of the back and also reduce Labour pain considerably. Prānāyāma without retention (kumbhaka) may be practiced throughout pregnancy, as regular deep breathing will help considerably during   labour.

                                                                    

Post delivery

No asanas should be done during the first month after delivery. Thereafter they may be practised mildly. Gradually increase the course as mentioned . Three months after delivery all asanas may be practised with comfort.

Effects of asanas

• Faulty practice causes discomfort and uneasiness within a few days.

• This is sufficient to show that one is going wrong. If you cannot find the fault for yourself, it is better to approach a person who has practised well and get his guidance.

• The right method of doing asanas brings lightness and an exhilarateing feeling in the body as well as in the mind and a feeling of oneness of body, mind and soul.

• Continuos practice will change the outlook of the practitioner. He will dicipline himself in food,sex,cleaniness and character and will become a new man.

• When one has mastered an asana, it comes with effortless causes no discomfort. The bodily movements become graceful performing asanas, the student's body assumes numerous found in creation from the lowliest insect to the most perfect sage assumes numerous forms of life he learns that in all these there breathes the same Universal Spirit-the Spirit of God. He looks within himself while practising and feels the presence of God in different äsanas which he docs with a sense of surrender unto the feet of the LORD.

8 Limbs of Yoga

The problem of controlling the mind is not capable of easy solution, so here's eight limbs of yoga through you can find your solution to controlling your mind and body and soul.
                        The name “8 Limbs” comes from the Sanskrit term Ashtanga and refers to the eight limbs of yoga:
        1.Yama(universal moral commandments)
        2.Niyama(self purification by discipline)
        3.Asana(posture)
        4.Pranayama(rhythmic control of the       breath)
        5.Pratyahara(withdrawal and emancipation of the mind from the domination of the senses and exterior objects)
       6. Dharna(concentration)
       7. Dyana(maditation)
       8. Samadhi(a state of super - consciousness brought about by profound meditation, in which the individual aspirant becomes one with object of his medication - Parmatma or the Universal Spirit.
   

A yama is a duty or observance recommended by yogic philosophy and teaching as part of the eight-limbed path of yoga.  

Yamas are the moral, ethical and spiritual guidelines of a person aspiring to reach balance, health, and well-being leading to spiritual development. There are five different characteristics, and these can be observed in our actions, words and thoughts. They help us to purify our nature and form a healthier and happier society. 

1. Ahimsa  (Non voilence)-  is the practice of non-violence, which includes physical, mental, and emotional violence towards others and the self.           
2. Satya (Truthfulness)-  urges us to live and speak our truth at all times.                                                                       
3. Asteya(Non-stealing)-   is best defined as not taking what is not freely given.                                                                 
4. Brahmacharya (Sense Control)-   states that when we have control over our physical impulses of excess, we attain knowledge, vigor, and increased energy.                                                        
5. Aparigraha (Non coveting)- urges us to let go of everything that we do not need, possessing only as much as necessary.
                               

The word ‘Niyama’ often translates as ‘positive duties’ or ‘observances’, and are thought of as recommended habits for healthy living and ‘spiritual existence’. 

                    While Yamas are aimed at a balanced interface with society, Niyamas are aimed at creating inner strength and discipline in order to take up subsequent higher yogic practices. Niyamas are inner restraints and observances or obligations

                  The five niyamas are constructive tools for cultivating happiness and self-confidence; the opportunities to practice them arise every day.Here is a brief description of each niyama, along with helpful tips to put your spirituality into action.

1. Saucha (cleanliness)  
2. Santosha (contentment)
3. Tapas (Discipline)
4. Svadhyaya(Study of the self and of the texts)
5. Isvara Pranidha (Surrender to higher being) 

                 An Asana is a Sanskrit term which is often translated as “posture” or “pose.” Asana can also be translated as “a steady, comfortable seat,” particularly for the purpose of meditation.
                   Asana is a body posture, originally and still a general term for a sitting meditation pose, and later extended in hatha yoga and modern yoga as exercise, to any type of pose or position, adding reclining, standing, invert
Relief from Stress and Anxiety.
                                                              Benefits of asana:
Enhanced Awareness: A lot of our problems stem from the fact that we can’t focus on the present. But with regular practice of Yoga, the awareness regarding the present is significantly increased, which aids in keeping the mind cool.
Boost to Immunity: Our immune systems must be in great shape to fight off the numerous diseases and infections that come their way. Unfortunately, regular bouts of anxiety can play their part in lowering immunity. Thankfully, Yogasana ensures that the immune system stays at the top of its game.
Lower Fatigue Levels: Fatigue leads to poor quality of work and for many, workplace absenteeism. With regular Yoga practice, you can expect your fatigue levels to drop down, and a rejuvenated way of looking at life.
The Benefits
Sound Physical and Mental Health: A healthy body needs a healthy mind to live well, and vice versa. The practice of Yoga ensures that both aspects of health, the physical and the mental, stay connected to each other, and most importantly, stay in tip-top shape.
                

     Pranayama is the conscious and deliberate control and regulation of the breath (Prana means breath, ayam means to control, to regulate). With each breath we absorb not only oxygen, but also Prana. Prana is cosmic energy, the power in the Universe that creates, preserves and changes. It is the basic element of life and consciousness. Prana is also found in food, therefore it is very important to have a healthy and wholesome vegetarian diet.  

   Pranayama, a form of Yoga breathing

Pranayama is not a simple breathing exercise yet it is a scientific breathing process where control over prana is achieved. 

                                                     Pranayama is the connecting link between physical (asanas) and mental (meditation) yogic practices.

      Significance & importance of Pranayama:

Pranayama is one of the important vital components of Yoga that directly or indirectly affects the proper functioning of different systems of the body.  If you practice pranayama regularly, it shows beneficial impacts upon respiratory system, circulatory system, digestive system and endocrine system. Pranayama ensures more oxygen to lungs and good for hearts too. Pranayama tones up kidney and control the functions of nervous system. Kumbhaka or retention of breath helps supply of oxygen or exchange of oxygen and carbon dioxide thus facilitates better work of lungs and helps brain to work more efficiently.  Pranayama affects autonomic nervous system which controls heart rate, glandular secretions, respiration, digestion and blood pressure.
                   Pratyahara
          In a world of information overload, the yoga practice of pratyahara offers us a haven of silence.

            Pratyahara is derived from the Sanskrit roots prati, meaning "away" or "against," and ahara, meaning "nourishment" or "food." Therefore, the whole word denotes a withdrawal from what nourishes the senses.

              Pratyahara comes after the earlier limbs of yoga because, before the senses are turned inwards the mind must be purified and calmed by yama, niyama and pranayama. When the senses are withdrawn, they become absorbed by the mind itself, rather than engaging the mind with the external environment. It is said that this allows the practitioner to experience the true inner Self.

                   It takes years to develop a practice of pratyahara. But, once it is established, it allows the mind to become peaceful so that good concentration and meditation can be developed. It is said that once someone has mastered pratyahara, they will never again experience distraction or need to withdraw from the world in order to meditate. They will simply be able to turn the senses inward. As such, pratyahara gives the practitioner power.

               Pratyahara can be practiced during pranayama, bringing the focus away from external stimuli and onto the breath. It can also be developed through the first stages of yoga nidra ("yogic sleep"), where all the senses are withdrawn, except for hearing, and focus is shifted only to the instructions of guided meditation.
                                                                        Dharna

The last three limbs of Ashtanga yoga — dharana, dhyana (meditation) and samadhi (enlightenment) — are collectively referred to as sanyam, which means "control." Patanjali explains dharana as the binding of attention to anything more than a single spot. He also states that the last three limbs should be considered together, as they are progressive stages of concentration.

Practicing dharana leads the practitioner to dhyana, which is the next stage of Ashtanga yoga. Dharana is the practice of concentrating on a particular subject, and dhyana is the state in which total concentration is achieved. This eventually leads to the eighth limb, samadhi, which is the deepest stage of concentration.

To practice dharana, the individual should choose a calm place and assume a comfortable seated position. The eyes can be kept shut to focus on a chakra or mantra, or they can remain open to fix the vision and mind on an external object. Beginners can practice dharana for about 10 minutes, then increase the duration as they advance.

Yoga can help an individual master the art of dharana because it involves focusing on the breath, body or even a mantra. Regular practice of dharana enhances yoga practice by improving the practitioner's ability to remain focused, no matter what they are doing. It trains the mind to remain calm and increases mental strength

                                                    

                                                                             Dhyana

Dhyana is the 7th limb of yoga, building upon asana (physical posture), pranayama (breath control), pratyahara (control of the senses, moving the focus to the inside), and dharana (concentration). The word dhyana comes from the   Sanskrit word dhyai, which means "to think of. "  Dhyana involves concentration and meditation on a point of focus with the intention of knowing the truth about it. This deeper concentration of the mind is the instrument of self-knowledge where one can separate illusion from reality, and eventually, reach the ultimate goal of yoga: samadhi (bliss, or union with the source).

     

                                                                    Samadhi

When you have traveled through the seven limbs of yoga, when you have found ways to deal with yourself and the world, moved your body and your breath, when you have removed external stimuli, focused your mind and meditated, you are getting ready for the highest state of consciousness.

Samadhi, Bliss, the union with the Whole and oneness with the Universe, is something that cannot be explained in words. It's something each individual must try to experience on his own.