सूर्य नमस्कार की सही विधि, लाभ एवं सावधानियां || How to do Surya Namaskar Step by Step скачать в хорошем качестве

सूर्य नमस्कार की सही विधि, लाभ एवं सावधानियां || How to do Surya Namaskar Step by Step

Surya Namaskar, or Sun Salutation is very popular and beneficial practice of Yoga. It is a traditional yoga practice that combines a sequence of asanas (poses) performed in a flowing sequence. It originated in India and is widely practiced for its holistic benefits on physical, mental, and spiritual well-being. Technique of Surya Namaskar 1. Sequence of Poses Surya Namaskar typically consists of 12 asanas performed in a specific order. These poses flow smoothly from one to the next, synchronized with the breath. The sequence generally includes: 1. Pranamasana (Prayer Pose): Begin in a standing position, palms together in front of the chest. 2. Hasta Uttanasana (Raised Arms Pose): Inhale and raise the arms upward, arching slightly backward. 3. Hasta Padasana (Hand to Foot Pose): Exhale and bend forward, bringing the hands to the floor beside the feet. 4. Ashwa Sanchalanasana (Equestrian Pose): Inhale and step the right leg back, left knee bent, gaze upward. 5. Parvatasan (Mountain Pose): Hold the breath and bring the left leg back, body in a straight line. 6. Ashtanga Namaskara (Eight Limbed Salutation): Lower the knees, chest, and chin to the floor, keeping the hips raised. 7. Bhujangasana (Cobra Pose): Inhale and lift the chest, arching the back while keeping the hips on the floor. 8. Parvatasan (Mountain Pose): Exhale and lift the hips, forming an inverted V-shape. 9. Ashwa Sanchalanasana (Equestrian Pose, other leg): Inhale and step the right foot forward, left knee on the floor. 10. Hasta Padasana (Hand to Foot Pose): Exhale and bring the left foot forward, alongside the right foot. 11. Hasta Uttanasana (Raised Arms Pose): Inhale and raise the arms upward, arching slightly backward. 12. Pranamasana (Prayer Pose): Exhale and return to the starting position, palms together in front of the chest. 2. Breathing Technique (Pranayama) Breath awareness is integral to Surya Namaskar. Each movement is synchronized with either an inhalation or exhalation, enhancing the flow of prana (life force energy) throughout the body. 3. Repetitions and Variations Surya Namaskar can be practiced with varying numbers of repetitions, typically starting with a few rounds and gradually increasing as one becomes more proficient. There are also modifications and variations suited to different fitness levels and goals. Benefits of Surya Namaskar 1. Physical Benefits • Flexibility: Regular practice improves the flexibility of muscles and joints. • Strength: It strengthens the muscles of the arms, legs, back, and core. • Cardiovascular Health: The dynamic nature of Surya Namaskar enhances heart health and circulation. • Weight Management: It can aid in weight loss by increasing metabolism and burning calories. • Digestive Health: Stimulates abdominal organs, improving digestion and elimination. 2. Mental and Emotional Benefits • Stress Reduction: Promotes relaxation and reduces the production of stress hormones. • Mental Clarity: Enhances focus, concentration, and overall mental well-being. • Emotional Balance: Helps in managing emotions and fostering a positive outlook. 3. Spiritual Benefits • Mind-Body Connection: Strengthens the connection between mind, body, and spirit. • Inner Awareness: Facilitates introspection and self-awareness. • Spiritual Growth: Supports spiritual practices and enhances spiritual growth. Precautions and Considerations 1. Physical Considerations • Injury Risk: Beginners should start slowly and consult with a yoga instructor if they have any physical limitations or injuries. • Pregnancy: Modifications may be necessary during pregnancy to ensure safety. • Health Conditions: Individuals with specific health concerns should practice under supervision and may need modifications. 2. Mental and Emotional Considerations • Overexertion: Avoid pushing beyond personal limits, as this can lead to burnout or injury. • Mindful Practice: Focus on the breath and avoid competitive or forceful attitudes towards the practice. surya namaskar kaise karte hai सूर्य नमस्कार के 12 आसन के फायदे सूर्य नमस्कार के फायदे What are the 12 steps in Surya Namaskar? What is the correct way to do Surya Namaskar? How to do the sun salutation? What is the English of Surya Namaskar? Surya Namaskar benefits 12 steps of Surya Namaskar with pictures and names How to do surya namaskar step by step youtube surya namaskar: 12 steps with explanation Surya Namaskar Mantra Surya Namaskar poses Is surya namaskar a complete exercise? What are the 12 steps of sun salutation yoga? 12 सूर्य नमस्कार कौन से हैं? What are the 10 steps and 10 mantras of Surya Namaskar? How much time for 1 Surya Namaskar? सूर्य नमस्कार को कैसे करते हैं? 1 दिन में कितने सूर्य नमस्कार करना चाहिए? सूर्य नमस्कार के 12 आसन कैसे करें? सूर्य नमस्कार के 12 नाम क्या है? #yogawithraman #suryanamaskar