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Surya Namaskar as a complete yoga

Surya Namaskara as a complete yoga , Introduction, History, Duration and repetition for Surya Namaskara, Benefits, Contra indication etc.....

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Surya Namaskar as a complete yoga

  1. 1. Presented By Guided by Dr. Mukesh Kumar Dr.Manoj Agrawal M.D Scholar 1st year Professor & HOD Dr.Mahima Shrivastva Lecturer DEPARTMENT OF SWASTHVRITTA &YOGA Rani Dulliaya Smriti Ayurved PG College & Hospital, Bhopal (M.P.)
  2. 2. INTRODUCTION :-  Suryanamaskar is a specific combination of some Asanas.  There is no reference of Suryanamaskar in classical Yoga texts.  Suryanamaskar is being practiced for more than 2000 year in India.  There are 2 different practices regarding Suryanamaskar, one include 12 steps and another 14 steps.  12 stepped Suryanamaskar is practiced widely.  Each step of Suryanamaskar has a Beeja Mantra and specific body part to concentrate upon. That Beeja Mantra should be chanted in mind and that body part should be concentrated during that specific step. This enhances efficacy of Asana.  Suryanamaskar is a considered as a complete Yogasana as involes each and every body parts and even mind also.
  3. 3. HISTORY:-  Suryavansi samuday were used to practice Suryanamskar around 2000 BC.  Ramayana & Yuddha kaand a canto 170  1920 (Aundh raja )
  4. 4. Position 1 Pranamasan (Prayer pose)  ák¡ fe«kk; Uke% (Aum hram mitraya namaha) Normal Breathing Chakra Anahata Muscles Postural, from soles of feet to crown of the head Organs/glands Cerebellum, thymus Spiritual Raising consciousness to higher levels of awareness Benefits:- Good for the diseases of the throat. Voice is enhanced. Both mind and body become healthy.
  5. 5. Position 2 Hasta utthanasana (Raised arms pose)  á¡ jo;s Uke%(Aum harima raveya namaha) Inhale deeply Chakra Vishuddhi Muscles Back, shoulders, arms, chest, abdomen Organs/glands Kidneys, intestines, lungs, Adrenal glands, thyroid /parathyroid, Spiritual Invoking the grace and power of higher forces Benefits:- This pose stretch all the abdominal organs and improves digestion. It exercises the arm and shoulder muscles, tones the spinal nerves , opens the lungs and removes excess weight.
  6. 6. Position 3 Padahastasana (Hand to foot pose)  lw;kZ; Uke% (Aum hream suryaya namaha) Exhale while bending forward Chakra Swadhisthana Muscles Hamstrings, buttocks, back, neck, shoulders Organs/glands GIT, kidneys, thyroid Spiritual Surrender to the powerful forces of gravity Benefits:- It reduces excess weight in the abdominal region, improves digestion and help to remove constipation Better blood circulation Strengthen lower back Increase the elasticity of the lungs tissue
  7. 7. Position 4 Ashwa sanchalanasana  HkkUkos Uke% (Aum harim bhanave namaha) Inhale deeply Chakra Ajna Muscles Legs, buttocks, abdomen, thorax and neck Organs Cerebellum Spiritual Removes darkness from delusions
  8. 8. Benefits:-  This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system.  Improves body metabolism  Diseases of the throat are also corrected.
  9. 9. Position 5 Parvatasana (Mountain pose)  [kxk; Uke% (Aum hroum khagaya namaha) Exhale fully Chakra Vishuddhi Muscles Legs, buttocks, abdomen, thorax and neck Organs Cerebellum, tones spinal nerves Spiritual Salute to the one by whom time is measured Benefits:-  One gets relief from the pains – specially of arms, legs and the knees.  Body muscles become strong  Improves body metabolism
  10. 10. Position 6 Ashtanga Namaskara (salute with eight part or points)  iw".ks Uke% (Aum hrah pusne namaha) Hold your breath Chakra Manipura Muscles Legs, buttocks, abdomen, thorax and neck, shoulders, forearms Organs Recharges solar plexus, stimulates metabolism, Adrenal glands, Kidneys Spiritual Salute to the giver of strength Benefits:- This pose strengthens the leg and arm muscles, develops the chest and exercises the region of the spine between the shoulder bladders.
  11. 11. Position 7 Bhujangasana (cobra pose)  fºj.kxHkkZ; Uke% (Aum hram hiranya garbhaya namaha) Inhale deeply Chakra Swadhisthana Muscles Stretches abdomen muscles, anterior neck muscles strengthens posterior back muscles Organs kidney and liver, digestive system Spiritual praying to the awakening of creativity Benefits:-  This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves.  It tones the reproductive organs, stimulates digestion and relieves constipation. It also tones the liver and massages the kidneys and adrenal glands.
  12. 12. Position 8 Parvatasana (Mountain pose)  ejhpk;s Uke% (Aum hrim morichaye namaha) Exhale fully  Repetition of Posture 5
  13. 13. Position 9 Ashwa sanchalanasana (Equestrian pose)  vkfnR;k; Uke% (Aum hream adityaya namaha) Inhale  Repetition of Posture 4 except that this time the left leg is brought forward
  14. 14. Position 10 Padahastasana (Hand to foot pose)  Lkkfo=s Uke% (Aum hraim savitre namaha) Exhale  Repetition of Posture 3
  15. 15. Position 11 Hasta utthanasana (Raised arms pose)  vdk;ZZ Uke% (Aum hroum arkaya namaha) Inhale deeply  This stage is a repeat of position 2
  16. 16. Position 12 Pranamasana (Prayer pose)  HkkLdjk; Uke% (Aum hrah bhaskaraya namaha) Normal Breathing  This is the final position and is the same as position 1
  17. 17. Duration and repetition for Suryanamskar:-  There is no reference for the time duration for steps of Suryanamaskar.  In practice each step of Suryanamaskar should be done for 3-4 second. Total rounds of Suryanamaskar depends upon one’s capacity (half of the strength). Starting with 3 rounds is good. It should be done in morning time in empty stomach. On the completion of each round, lower the arms to the side, relax the body and concentrate on the breath until it returns to normal. After completing Suryanamaskar, practice Shavasana for a few minutes. This will allow the heartbeat and respiration to return to normal and all the muscles to relax.
  18. 18. GENERAL BENEFITS:- Physical Benefits:  1 Promotes anti-oxidants  2 Increases body flexibility  3 Helps with better sleep  4 Tones up the digestive system  5 Strengthens nervous system  6 Provides strength and fresh energy  7 It’s a complete exercise Mental Benefits:  1 Increases concentration  2 Reduces Stress  3 Improves memory  4 Enhances ‘mind-body’ coordination
  19. 19. CONTRA INDICATIONS :-  Fever  Acute inflammation  Boils  High blood pressure  Coronary artery diseases  Hernia  Intestinal tuberculosis  Pregnant women ( after 3rd month of pregnancy)  Women should avoid surya namaskara during menses.
  20. 20. CONCLUSION:-  By considering all the steps of Suryanamaskar it can be concluded that it is a complete Yogasana. If one does Suryanamaskar daily he need not to practice any other exercise or Yogasana.  It is particularly beneficial for them who cant find much time for exercise, because it takes very little time to perform Suryanamaskar. For 10 rounds it take around 20 minutes and it is sufficient for a normal person. This is most suitable for modern society.

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