12 poses of Surya Namaskar : Method, Precaution & Benefits || Surya Namskar ki vidhi, Savdhaniyan Aur Laabh
It is considered best to do it in the morning after bath and before other yoga methods. If you feel tired at any time of the day, through this practice you can regain your lost physical and mental strength.
Posture 1: Prayer Posture
Method
Stand upright by joining the feet in the prayer posture. Leave the whole body relaxed.
Breathing : Normal
Benefit
Concentrates and brings peace as a form of exercise.
Posture 2: Hasta Uttanasana
Method
Raise both arms above the head. Keep the distance between the two arms equal to the width of the body. Tilt the head and upper torso back slightly. Inhale while raising the arms.
Benefit
Removes excess stomach fat and improves digestion. It exercises the muscles of the arms and shoulders.
Posture 3: Padahastasan
Method
Keep leaning towards the front until fingers or hands touch the ground in front of and next to the feet. Try to touch the head from the knee. Do not force. Keep the legs straight. Exhale while bending towards the front. To exhale as much as possible
Last position: Shrink the stomach.
Benefit
Prevents and eliminates stomach and stomach defects. The stomach reduces excess fat of the region. It is helpful in removing constipation. Makes the spine flexible and accelerates blood circulation. Normalizes the pressure of the spinal nerves.
Posture 4: Ashva Sanchlasana
Spread the left leg back as much as possible. With this, bend the right leg; But the claws remained in their place. Keep the arms straight in their place. After this, the weight of the body will remain on both the hands, the toes of the left foot, the fingers of the left knee and the right foot.
In the final position, raise the head backwards, make the waist arched and keep the vision upwards. Inhale while moving the left leg backward.
Benefit
Massages the stomach organs and improves functioning. The muscles of the legs gain strength.
Posture 5: Parvat Asana
Straighten the right leg and keep it near the left paw. Raise the buttocks up and bring the head between the arms.
In the last position, the legs and arms remain straight. In this case, try to touch the ankles from the ground. Exhale while straightening the right leg and lifting the torso.
Benefit
Provides strength to the nerves and muscles of the arms and legs. The opposite of exercise makes the spine flexible by tilting the spine in the opposite direction. Normalizes the pressure of the spinal nerves and is helpful in circulating fresh blood in them.
Posture 6: Ashtanga Namaskar
Method
Tilt the body on the ground in such a way that in the last position, fingers of both feet, both knees, chest, both hands and chin touch the ground. The hip and stomach should rise slightly above the ground.
Breathing condition
Keep the breath left out from 5 posture.
Benefit
Provides strength to the muscles of the legs and arms. Develops chest.
Posture 7: Bhujangasana
Method
Raise the body above the waist while straightening the hands. Tilt the head backwards. This state is similar to the final state of Bhujangasana.
Breathing
Breathing up while making the waist arched
Benefit
Stomach pressures; It transports fresh blood by removing the frozen blood in the stomach organs. This asana is useful in all diseases of the stomach including indigestion and constipation. By making the spine arched, it provides flexibility in it and its muscles, and the main nerves of the spine get new strength.
Posture 8: Parvat Asana
Straighten the right leg and keep it near the left paw. Raise the buttocks up and bring the head between the arms.
In the last position, the legs and arms remain straight. In this case, try to touch the ankles from the ground. Exhale while straightening the right leg and lifting the torso.
Posture 9: Ashva Sanchlasana
Spread the right leg back as much as possible. With this, bend the left leg; But the claws remained in their place. Keep the arms straight in their place. After this, the weight of the body will remain on both the hands, the toes of the right foot, the fingers of the right knee and the left foot.
In the final position, raise the head backwards, make the waist arched and keep the vision upwards. Inhale while moving the right leg backward.
Posture 10: Padahastasan
Method
Keep leaning towards the front until fingers or hands touch the ground in front of and next to the feet. Try to touch the head from the knee. Do not force. Keep the legs straight. Exhale while bending towards the front. To exhale as much as possible
Last position: Shrink the stomach.
Posture 11: Hasta Uttanasana
Method
Raise both arms above the head. Keep the distance between the two arms equal to the width of the body. Tilt the head and upper torso back slightly. Inhale while raising the arms.
Posture 12: Prayer Posture
Method
Stand upright by joining the feet in the prayer posture. Leave the whole body relaxed.
Breathing : Normal
Caution
If more toxic substances occur in the body during the practice of Surya Namaskar, then the practice of Surya Namaskar should be stopped. The practice of Surya Namaskar can be resumed after the removal of these toxic elements from the body by practicing other asanas for some time. The practitioner should practice as many cycles as he can without fatigue.
The boundaries
There is no binding of age for the practice of Surya Namaskar, both young and old people can do it. Women should not practice it during menstrual days or after the fourth month of pregnancy.
Benefit
It has a powerful effect on various systems of the body such as ductless glandular system, blood circulatory system, respiratory system, digestive system etc. and its practice helps to establish balance in these systems. When one or more of these systems lose balance, many diseases start occurring.
Surya Namaskar helps in getting rid of many diseases that surround humanity. Many diseases arise due to impure blood, less or less functioning than the normal glandular glands, or with more digestive juices. In this way, Surya Namaskar is not any less helpful in improving the flawed functioning of the system or eliminating the causes of diseases. The man of the modern age usually spends his time sitting and sitting. There is no other exercise better than Surya Namaskar to get the right exercise for our muscles. With its daily practice, the body will remain healthy and excess fat will be lost. The practitioner will get new power and vigor at the physical and mental level. He will feel that his thoughts are getting faster and sharper. In this posture, all the organs of the stomach are alternately dilated and constricted. As a result, if these organs are not functioning properly, then in some time they become functional in the normal way.
Many people do not breathe properly. The breathing sequence is combined with the sequences of Surya Namaskar. Therefore, it becomes certain that the practitioner must take a few minutes daily with Surya Namaskar as deep and rhythmic breathing should be done. This will remove stagnant air filled with contaminated and germs in the lungs and in place of this, some pure oxygen mixed air will be given to the lungs. When the pure blood gets mixed with oxygen continuously, the state of the brain also becomes pure healthy and clean.
Sweating is a major function of the body because the contaminated elements come out of it. But many people do not work so hard that they sweat. The result is that these contaminated elements remain in the body and cause or aggravate diseases. At least they cause skin disorders.
Many such people have attained a healthy and beautiful body through the practice of Surya Namaskar. All their types of skin disorders were removed. In this fast-running world, what can be more than the regular practice of Surya Namaskar to get rid of neurological problems, stresses and apprehensions? Different movements that occur during exercise, by gently massaging the nerves related to different parts of the body, relax them and power them.
In short, those who wish for good health get the same health through the practice of Surya Namaskar and who does not wish for good health? Therefore, we request all people to do Surya Namaskar, whether they are healthy or unwell, young or old, older or younger, surly or female.
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