Surya Namaskar: Types, Mudras, Benefits, and More

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Surya Namaskar Types, Mudras, Benefits, and More
Bio Link //7pranayama-yoga.weebly.com/blog/surya-n
amaskar
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The literal meaning of Surya Namaskar is
salutation or Namaskar to the Sun. Surya Namaskar
has both asanas and pranayama. It is a
combination of asanas or mudras and breathing
exercises. It is a complete yogic exercise, also
known as Sarvanga Vyayam. The practice of Surya
Namaskar yoga for beginners is the best way to
learn other yogic exercises. Surya Namaskar is a
combination of 12 powerful yoga asanas, which are
capable of delivering the benefits of a complete
yoga exercise and are beneficial for health.
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Types of Surya Namaskar
In fact, Surya Namaskar has evolved with
different types of yoga styles. It is one such
yoga practice, whose postures are different in
different styles and variations. Basically, three
types of Surya Namaskar are practiced- Ashtanga
Surya Namaskar A total of eight parts of the
body touch the ground while doing this yoga
asana. That is why this asana is also called
Ashtanga or the salutation done with eight limbs.
This asana is a beginner-level yoga posture of
Vinyasa style, which is considered one of the
Yogasanas of Surya Namaskar.
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Hatha Surya Namaskar Over time, many variations
of Surya Namaskar have evolved, although Hatha
Yoga is one of the more prevalent Surya Namaskar
styles. It is primarily the science of the
harmony of breath and movement. Iyengar Surya
Namaskar This can be a complete exercise similar
to Hatha practice, but with subtle variations.
Iyengars Surya Namaskar is a bit more intense in
terms of energy expenditure. Since it is done at
a faster pace than other Surya Namaskar types,
this yoga may not be suitable for beginners.
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Surya Namaskar Benefits
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• The many benefits of Surya Namaskar keep our body
  healthy and mind calm, that is why all yoga
  experts give special emphasis on the regular
  practice of Surya Namaskar.
• Strengthens the immune system
• Reduces stress levels
• Strengthens muscles and joints
• Stimulates the Manipura Chakra
• Improves flexibility
• Promotes Body balance
• Helps in weight loss
• Helps in stretching, flexing, and toning
• Improves Blood Circulation
• Anti-anxiety and Calming Properties
• Tones the entire body
• Stimulates the nervous system
• Improves skins glow

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Surya Namaskar Mudras

• Surya Namaskar is the best of the Yogasanas.
  Actually, Surya Namaskar yoga is done in 12 yoga
  mudras. While performing these mudras, 12 mantras
  are chanted. In these postures, the body is
  stretched completely forward and backward from
  the waist. Let us learn about these 12 Surya
  Namaskar Mudras.
• The basic sequence is-
• Pranamasana (Prayer pose)
• Hastauttanasana (Raised arms pose)
• Hastapadasana (Standing forward bend)
• Ashwa Sanchalanasana (Equestrian pose)
• Kumbhakasana (Plank Pose)

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• Ashtanga Namaskara (Salute with eight parts or
  points)
• Bhujangasana (Cobra pose)
• Adho Mukha Svanasana (Downward facing dog pose)
• Ashwa Sanchalanasana (Equestrian pose)
• Hastapadasana (Standing forward bend)
• Hastauttanasana (Raised arms pose)
• Pranamasana (Mountain Pose)
• These Surya Namaskar Mudras are basic sequence of
  yoga for beginners level-

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1. Pranamasana In this mudra, you stand straight
   and join your hands, then take a deep breath and
   keep the shoulders loose.
2. Hastauttanasana In this mudra, the hands are
   raised while breathing and the hands are kept
   near the ears, during this asana the whole body
   has to be pulled upwards.
3. Hastapadasana In this mudra, bend forward and
   while exhaling, the hands have to be placed on
   the ground near the toes of the feet.
4. Ashwa Sanchalanasana While doing this mudra, the
   right leg is turned back and the knee of this leg
   has to be touched on the ground. Simultaneously,
   the face has to be taken upwards and one has to
   look upwards.

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1. Kumbhakasana While doing this mudra, exhaling,
   move your left leg back to go from the
   Asvasanchalana mudra to the Kumbhakasana. In this
   posture, the waist is not kept up or down, keep
   the body in a straight line. Keep the neck
   straight
2. Ashtanga Namaskara Keeping the face towards the
   ground, one has to lie down and slowly raise the
   hips upwards. Remember that the chest and chin
   should be touching the ground.
3. Bhujangasana While breathing in this mudra, go
   to Bhujangasana with Ashtanga Namaskar. Keep both
   hands straight. Keeping the knees touching the
   ground, keep both the feet together. Raise your
   upper body above your waist until your elbows are
   straight.

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1. Adho Mukha Svanasana While doing this mudra,
   keep both hands and feet are on the ground and
   the rest of the body rises such as V shape.
2. Ashwa Sanchalanasana This mudra is done like the
   mudra mentioned on the fourth number.
3. Hastapadasana The mudra of number 3 mudra is
   done again this time.
4. Hastauttanasana This is done in the same way as
   the second number mudra.
5. Pranamasana This is the last mudra and in this
   one simply stands upright and relaxes the body.

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After doing Surya Namaskar, there is a complete
exercise of the body, If you practice this
Shavasana Yoga and Pranayama after Surya
Namaskar. So your whole body becomes relaxed and
energetic. Kapal Bhati and Bhramari Pranayama for
beginners are recommended. Source
link https//7pranayama-yoga.weebly.com/blog/surya
-namaskar