Yoga Asana (Which can be done in Standing Posture)
Health is wealth. Your life goes on well when your body is healthy. When your body is unhealthy, everything around you seems to dull and gloomy. Mind, intellect and ego are all apparently related to body. When the body experiences pain in any part, mind shifts its concentration on to that area. Sages through the practice of yoga reach a stage wherein they become capable of controlling the mind and diverting its attention from the area of pain. But this is not possible for a normal human being. Therefore taking care of your health is highly essential. You can practice asanas or pranayama or morning walk on a regular basis to keep your mind and body healthy. So you should inevitably spare some time for your health daily. Thus you can gift yourself a beautiful life with health. We welcome you to avail our service offer through yoga teacher training in India in order to impart above said change into your life.
Sun is the source of energy. Life cannot exist on earth without sun. So we are invariably indebted to sun. Thus a part of yoga is completely dedicated to surya namaskara (sun salutations). The practice of surya namaskara will impart physical strength, mental health and spiritual benefits. An individual will be endowed with divine powers if he practices surya namaskara along with chanting the respective mantras. It is mentioned in scriptures that one will not be subjected accidental death if he practices surya namaskara. The practice of surya namaskar also results in accumulation of punya and reduction of paap (sin) due to which the individual will never experience poverty. Therefore everyone should practice surya namaskara every day. Lord Shiva is pleased through the offering of water. Similarly Lord Surya is pleased through namaskara. Thus surya namsakara has been proved to be immensely beneficial to the mankind.
Now we describe the procedure of practicing surya namaskara in detail. There are 12 postures in surya namaskara. The yoga teacher training in Rishikesh provides excellent training for surya namaskara.
1. Pranaamasana (Prayer Pose)
Turn towards the sun, close your eyes and fold your hands such that your palms are joined and you fingers are pointed upwards and hold them in front of your chest chanting ॐ ह्रां मित्राय नमः. And concentrate over anahat chakra (near heart).
2. Hastha Uttanasana (Raised Arm Pose)
Inhale air into your lungs and raise your hands upwards and bend backwards as far as you can. Chant ॐ ह्रीं रवये नमः and concentrate over vishuddhi chakra (throat).
3. Paada Hastasana (Hand to Foot Pose)
Bend forward while exhaling air out and try to place your palms on the ground and make your head touch your knees. Chant ॐ ह्रुं सूर्याय नमः and concentrate over swadhistana chakra (lower abdomen).
4. Ashwa Sanchalanaasana (Equestrian Pose)
Stretch your left legs backwards and place your right leg in between your hands. Raise to your head upwards and inhale air into your chest. Chant ॐ ह्रे भानवे नमः and concentrate over your agnya chakra (forehead)
5. Paravatasana (Mountain Pose)
Release your breath and stretch your right leg backwards and raise the mid area of your body upwards. Place your head in between both of your hands. Chant ॐ ह्रों खगाय नमः and concentrate over vishuddhi chakra (throat).
6. Astang Namaskar (Salute with eight Parts)
Breathe normally and bring knees, chest and forehead horizontally on to the ground. Chant ॐ ह्रं पुष्णे नमः and concentrate over manipura chakra (navel).
7. Bhujangasana (Cobra Pose)
Raise you head upwards while inhaling air. Leave your thighs placed on ground. Keep your palms backwards and join your feet. Chant ॐ ह्रां हिरण्य गर्भाय नमः and concentrate over swadhistan chakra (lower abdomen).
8. Paravatasana (Mountain Pose)
Repeat step 5 as it is and chant ॐ ह्रीं मरीचये नमः
9. Ashwa Sanchalanaasana (Equestrian Pose)
Repeat step 4 and chant ॐ ह्रूं आदित्याय नमः
10. Paada Hastasana (Hand to Foot Pose)
Repeat step 3 and chant ॐ ह्रे सवित्रे नमः
11. Hastha Uttanasana (Raised Arm Pose)
Repeat step 2 and chant ॐ ह्रीं अकार्य नमः
12. Pranaamasana (Prayer Pose)
Repeat step 1 and chant ॐ ह्रं भास्कराय नमः
1. It makes the whole body strong and healthy.
2. Practicing this for 10 to 12 repetitions every day will keep your body fit and healthy. It saves you from being affected all kinds of diseases.
3. Our digestive system, respiratory system and circulatory systems would execute their functionalities with improved efficiency.
4. Improves mental concentration.
5. Physical strength, efficiency, energy, speed, etc are attained through the practice of surya namaskara.
Though it has significant benefits few precautions cannot be overlooked like people suffering with hernia, high blood pressure, heart complications, acute back ache should not be allowed to practice these asanas.
These can be practiced either in the start of practice of asanas or in the middle or at the end of the session at your convenience.
1. Stand erect.
2. Raise your right hand horizontally upwards and keep it parallel to the ground and gradually raise it up towards the sky.
3. Slowly raise your body up and stretch it and make your arm touch your ear.
4. Gradually bend your body towards your left side.
5. Get back to the normal position slowly.
6. Repeat it on the other side.
1. Highly beneficial for sciatica.
2. Very helpful for shoulder, lungs and neck.
3. Removes the unnecessary fat from the sides.
Tadasana – A
1. Stretch your legs one foot apart and slowly raise your hands upwards.
2. Raise your heels gradually upwards so that the entire weight of the body is on your toes.
3. Pause in this posture as long as you can. Then gradually drop your heels followed by your hands.
Tadasana – B
1. Keep both of your feet together.
2. Slowly raise your hands upwards and join them.
3. Now slowly raise your heels up.
4. The entire weight of the body is on your toes and all your body experiences tension.
5. Now drop your heels first then followed by your hands and relax.
Both tadasana A and B have similar benefits.
1. It is highly efficient in regulating diabetes.
2. It increases your height and is beneficial for joints and arthritis.
3. Greatly influences digestive and respiratory systems.
Vrikshasana (Tree Pose)
1. Stand erect with both of your feet together.
2. Raise both of your hands parallel to the ground.
3. Turn your palms towards the sky and raise them upwards and join them.
4. Bring both your palms over to your chest in namaskar mudra.
5. To get back to your normal posture, raise your hands up and slowly drop them so that they are parallel to the ground and turn your palms such that they face the ground. And then return to your normal state.
6. Repeat the same with the other leg too.
1. It stabilizes the brain and controls the wavery nature of the mind.
2. Highly beneficial for thighs and knees.
People suffering with obesity should take the support of a wall to practice this asana.