How To Perform Surya Namaskar for Beginners I Sun Salutations I Step-by-Step Guide |12 Easy Steps
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
- What is Surya Namaskar?
Surya Namaskar is also known as Sun Salutation, and it is a sequence of 12 yoga asanas that are performed in a flowing sequence. Here are some potential benefits of practicing Surya Namaskar:
What are the incredible health benefits of Surya Namaskar ? How does Surya -Namaskar help our health?
· Improves flexibility: Surya Namaskar involves a variety of yoga asanas that can help to stretch your muscles and increase your flexibility.
· Enhances cardiovascular health: Surya Namaskar helps to increase your heart rate and improve your cardiovascular health.
· Reduces stress and anxiety: Practicing Surya Namaskar can help to calm your mind and reduce feelings of stress and anxiety.
· Boosts energy levels: Surya Namaskar can help to invigorate your body and increase your energy levels, making it a great way to start your day.
· Helps with weight loss: The movements involved in Surya Namaskar can help to burn calories and promote weight loss.
· Strengthens muscles: The various poses in Surya Namaskar can help to strengthen your muscles, particularly in your arms, shoulders, and legs.
· Improves digestion: The twisting movements in Surya Namaskar can help to stimulate your digestive system and improve your overall digestion.
· Enhances lung function: The deep breathing involved in Surya Namaskar can help to improve your lung function and increase your lung capacity.
What are the 12 asanas in Surya-Namaskar?
The 12 Asanas that make up the entire sequence of Suryanamaskar are the following:
· Posture 1: Sthita Prarthanasana-Standing Prayer Posture
· Posture 2: Hasta Uttanasana-Raised Arm Posture
· Posture 3: Hasta Padasana-Hands to Legs Posture
· Posture 4: Ashwa Sanchalanasana-Equestrian Posture
· Posture 5: Adhomukha Shvanasana-Downward Dog Posture
· Posture 5 : Ashtanga namaskar - eight limbs posture
· Posture 7: Urdhvamukha Shvanasana-Upward Dog Posture
· Posture 8: Adhomukha Shvanasana-Downward Dog Posture
· Posture 9: Ashwa Sanchalanasana-Equestrian Posture
· Posture 10: Hastapadasana-Hands to Leg Posture
· Posture 11: Talasana-Raised Arm Posture
· Posture 12: Sthita Prarthanasana-Standing Prayer Posture
Overall, Surya Namaskar is a great way to improve your overall health and wellbeing. However, it is important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying medical conditions.
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Learn how to practice Surya Namaskar with mantras. With detailed instructions, this video is perfect for beginners and experienced practitioners alike. Share it with your friends and send your comments below. Our goal is to make good health a priority, promote well-being and make this world a healthier place to live in.
I have backpain can i do surya namaskar
I could never do aerobics for long periods at a time due to weak lower back. But so far, with doing this every day since last year, I've not had any lower back issues. But our make up is different. Only sharing my experience. Peace and blessings. Love and light.
I just thought in my mind need to practice surya namaskar from tomorrow and universe showed this video once I came to youtube
TH-cam and your thoughts are in sync with each other.
Same here dear
@@brucemendis2952 yup😂
Seriously
That's power of vibration
Thank you for this, however, I do Surya Namaskar and I am in my 50s, have high BP, slip disc & thyroid, love from North London xx
Thank you so much for this. Your explanation of surya namaskar is the most well explained without being unnecessarily complicated.
Just have thought to start doing surya namskar from tomorrow ❤❤ here universe suddenly show this to me...
Thankyou my universe❤❤❤❤
I practice Soorya namaskar but I got more motivated and feel proud of our Indian culture as she explained it step by step. Thank you for this excellent video 🙏🙏
This video has altogether a wonderful aesthetic vibe from the wisdom that Dadi ji shares to the mantras and making it so beautifully spritual!
Very excellent explanation on Surya Namaskar! Thank you so much for sharing this gem of wisdom with us! 🙏🏽
Thank you Dr.Hansaji
best video I've ssen on this so far
Been doing surya namaskar from this vid since I heard about Surya Namaskar in November last year. Aum namah Shivaye 🔱🐍🔥💧🌙🌌🪷🕉️👣🐂🙌🙏
thank you so much Hansaji for enlightening us with yoga..
Thank you ma😊God Bless you🙏🏻need to practise 😊
Watched her in TRS and I can't stop listening to her since that day. This women is amazing!!
Thank you Dr.Hansaji for the step by step guide to Surya Namaskar 🙏😊 excellent video 👍🏻
Thank you very much.
Pranam and thank you
Public comment. Mataji you are a blessing to devotees. I am happy and proud of you Mataji. Continue the great legacy.
Many many happy returns of the day Madam. May you have many many more
Thank you!
I was searching for this nearly 1 week.. Thank you mam 🙏
1 video with so much invaluable Intel. Namostute 🙏🏻🕉️😊
Thank you so much mam🙏❤️
We need more people like her to guide us to become the best version of ourselves and also to know our culture n dharam better... Lots of love Amma...❤❤
Thank you Mam for kindness to us. It is done nice n slow so easy to learn. God bless you
Thanks maam
Just seen this video.
Thank you for sharing this informative and inspiring video. I am certainly motivated to try this video.
Wow
U made Surya namaskar so meaningful
Thankyou Hansaji❤
Thank you so much mam
I’ve been doing this for the past few days and already feel a difference. Thank you so so much for teaching this🌅🌄🌇
Thank s to the gratitude just now thought say mantra n do
Mam your teaching of SURYA NAMASKAR was really helpful mam . Thank you mam . 😊 .
Thank you so much mam ..........you helped me a lot🙏❤️❤️
I have decided to do surya namaskar. But i have not getting proper exercise. But hansaji video recommendations came. I am so happy that hansaji surya namaskar proper video with mantra came
Namaste well explained 🙏🙏
It was difficult for me as this was the first time i ever did and that too with mantras that was really feel good factor . Hope i do this everyday and would feel the difference in terms of flexibility and calm soul. Thank you so much🙏
Thanks much aunty i am looking for Surya namaskar Along with breathing finally came here
Thank you mam
Thank you Maa'm
Good morning mam
very serious sun energy ...
rules of universe🤲...🙏..to get cosmic energy=energy universe....
i was going to do the challenge of 108 for 30 days as im a fan of yoga. But i will take your advice and do 3 4 or maximum 5 till i gets used to it or feel energetic i will see how i get on once i master the technique i will do it everyday to reap the benefits the universe is kijd to show me these videos and i will take full advantage of them and appreciate you for what you bring us to do its so special very special infact to kee0 us healthy and focused i thank you from bottom of my heart and i will stsrt this i usually lioe to do yoga at night as i feel more relaxed i dont have enough time during the day unless i wake up 5am or 6am to perform which i just might but due to it being dark in uk and i live on high floor so an only see sky and not much privacy. I was thinking of doing 5 maximum for 30 days everyday. Wishing you the best and thank you for bringing a brilliant video to me. God bless you ❤
New subscriber✋, 👏👏👏 i have been searching from longtime of S.N but exactly this is the main details of Surya namaskar with mantras and breathing exercises in TH-cam have ever seen in other channels. Many of them especially some of the gym bugs entered into it dragging to 108 times and also with challenges but i thought it is not good to do more than 9 times fortunately i heard from Madam that 3- 5 is more than enough this info frwd to our friends by me. Thank you for your valuable suggestions. Your One subscription is enough for us.
Ma'am thanks a lot
Thank you so much for this video, i searched but no one explained about Surya namaskar with these detailing, i was struggling to understand how the breathing is aligned with Surya namaskar which i couldn't understand in any other video and you have explained so easily!
Thank you so much!
Also thank you for telling us the names of each steps and why we are saying this, the importance of them!
When i practiced watching your video i felt beautiful, and energetic!
Thank you ❤
Thank you very much Mataji. You explained all the steps clearly and easily.
Thank you very much,Ji. We learnt one prayer before Surya namaskar called Hiranmayena Patrena Satyasya Pihitam Mukham Tatwa Pushana Pavrnu Satya Dharmaya Dhrstaye .
I hope my pronunciation is correct. Thank you.
Wow mem explaition very fine and clean thankyou so much mem
13 sury namaskar mantr Hite hai aur har Surya namaskar ke chakr par 1 mantr hota hai
Aapke iss kadam ki mai sarahana karta hu lekin kripaya aapne ज्ञान में पूर्णता रखे
Thank you! This is day one for me and I did 11 in a row, not perfect but my best. I have a bowl with 108 beads and another empty bowl. I will put one bead in when I finish one and it is also a much needed mini break for me! I hope to work up to 108 in a day. I hope to also learn the mantras. I turned 60 on Jan 12, 2024 and I have not been doing any exercises for some years now. Today is our wedding anniversary! Married 38 years and together 45 years. Thank you for the inspiration. Hugs from Ontario, Canada ❤
Hi one round means 12 postures or 24 postures ( both right and left together).
Yes. Thank you. :o) I haven't done anymore. I'm sick with a sinus infection. @@ramakrishnav1692
Thank u Aai ❤
Very good explanation mataji ❤
Thank u 🙏🛐🌻🌺💐🌹❤️🙌👐☘️🍀💯👌
Love ty
Nyc video... Nyc explanation
Great
Very nice 👍 amma
Thank you so much mam for adding some extra knowledge about Surya namaskar 🙏
Namaste,
It's our pleasure 😊
@@theyogainstituteofficial 🙏
Thanks you so muck for loading this video explaining slowly. Only suggestion you have not got any mantra in writing. Can you do two versions of that in English and Hindi which is printable so we can printable have on floor in front to use this with this practice. Thank you so much.
What a miracle it's just happened😢❤ I was searching for this same and this is very detailed which I was searching...and that's what maa jee gave...thank you so muchhh Dadiimaaa 🙏🙏❤️❤️❤️
I am sorry.. I am confused. Why is this miracle?
Whenever i search for something on TH-cam. It gives me same results. Isn't it normal?
🙏🏻🙏🏻🙏🏻dear Hansa maa 🙏🏻🙏🏻🙏🏻
Holly cow I was thinking about starting suryanamaskaar
Thank you amma ❤😊
Then please listen to Amma and practice Surya namaskar daily.
Just watching the video won't help.
@@brucemendis2952 OfcOurse OfCouRse!!!
Hello Amma,
please put a complete food diet for vegetarians.
I have recently become a vegetarian.
Thank you so much🙏🙏
It would only require a couple of minutes to show a complete cycle of surya namaskar at natural speed, and it would be very helpful for learners.
It's good to get the details in slow action but it would be very nice to witness the full flow of the entire movement.
Thanks for the step by step suryanamaskara poses.
Iam 54 ..I have reactive arthritis and spondylitis ..I should not do this at all.please let me know the best asanas fo my condition for weight loss
Thank You. Can I get a PDF of all 12 Asanas with Asana name, inhale/exhale and respective mantras. Thank You 🙏
Happy ugadi
❤
Can you suggest some modified version for people who find the traditional suryanamaskaar difficult
Hello Ji 🙏🏻
Before my first pregnancy I used to do 108 suryanamaskar daily basis now it's being 6 months i haven't started yet (pregnancy was Caesarean) now I have to start my yoga again is it right time me to do Surya namaskar??
Also I am feeding my baby.....too much confusion and scared because my body is now heavier and have stitches....
Can you make or have video about postpartum for Surya namaskar???
Hello Ma'am, I have a different variation of it with the plank pose and then the knee , chin, chest pose and then bhujanga and in reverse adhomukhaswhwanasan
But why shouldn't we do 108 Surya namaskar can someone please explain
I am very happy with clean explanation thanks for this. But
Women should not supposed to ashtaanga namskaar asan
Its mentioned to do panchanga namaskar
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🙏🏻🙏🏻
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I have back pain for some years. Can I do this too?
🙏🙏👌
🙏
Except for suryanamaskar about other asanas & pranayamas is there any chronological order to follow up & improve to other asanas. Pls mention a reliabile source to follow up😊
🙏🙏🙏
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Mam ek question hai kya jiske kidney me stone hai or elopathic medicine le raha hai to kya usko milk kaa use nahi karna chahiye
Surya namaskar will help to increase height after 22year of age ?
Namaste mam🙏
Is it good for women who has pcod?
Mam I feel breathless at some positions, is it ok if I dont consciously adjust my breathing pattern and allow it to happen naturally while doing all the poses as they should be done??
🙏🙏👌👍
Best makeover
Dear Hansaji Thanks for this wonderful video, I have a query, when we transition from downward dog pose to astanganamaskara,in which way we retain the breath, do we retain in inhalation with fullness or do we retain in exhalation on emptiness?? 🙏🙏@theyogainstituteofficial
My twins(4.11 years old) have adenoids hypertrophy, cronic cough, frequent viral infections.
Ent recommended surgery because of 80% blockage in adenoids..the surgery is on may ..is there any treatment in ayurveda to reduce adenoids size and to avoid surgery.
Can Surya namaskar helps in weight gain within a month please reply mam
🙏🙏🙏🙏🙏🙏
6:9 what do you mean by this,with another leg
Sun salutation beginner
Mam I have knee pain I just walk and doing Surya namaskar right leg very much pain plz tell me what I do my age 34 now
Ma'am I have fatty liver. Can l do Surya Namaskar?
Ma'am please tell about weightloss and how to increase metabolism plzzz Ma'am which all ingredients for this available in home easily.
Thank you so much ma'am we are very thankful to you 🙏
Namaste Seemaji, we are grateful you are enjoying our videos. Always happy tohelp. Here is a video where Hansa Ma is explaining beautifully how to boost metabolism naturally th-cam.com/video/QjVgStZESDM/w-d-xo.html
Thanks for this informative video ma’am. 😊
Had a quick question, what is the hold time between each asana in seconds ?
Namaste, can hold 6 sec
mam rajdev baba says first left leg back? who is right
Good and motivating video could u pls tell me if we can do this when we have low back pain or low back muscle weakness pls tell me tq for the video
Namaste, yes, it is best for the back
@@theyogainstituteofficial thank you very much