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Surya Namaskar: Position 1

Surya Namaskar is a form of sun worship consisting of 12 positions done with chanting mantras at each position. The positions exercise different parts of the body while providing spiritual benefits. Each position stimulates various systems like respiratory, digestive, circulatory while toning muscles and increasing flexibility. Regular practice of Surya Namaskar can help maintain health and activate the 7 chakras. However, those with medical conditions should consult a doctor first before starting.

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Alina Balan
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430 views3 pages

Surya Namaskar: Position 1

Surya Namaskar is a form of sun worship consisting of 12 positions done with chanting mantras at each position. The positions exercise different parts of the body while providing spiritual benefits. Each position stimulates various systems like respiratory, digestive, circulatory while toning muscles and increasing flexibility. Regular practice of Surya Namaskar can help maintain health and activate the 7 chakras. However, those with medical conditions should consult a doctor first before starting.

Uploaded by

Alina Balan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOC, PDF, TXT or read online on Scribd
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Surya Namaskar

          Surya namaskar is a form of sun worship and can trace its origin back to the Vedas. The literal
meaning of Surya Namaskar is ‘Salutation to the Sun’. Suryanamaskar consists of 12 different postures and
is done along with chanting of mantras in every posture. Surya namaskar is traditionally performed on
empty stomach at sunrise which is considered the most spiritually favorable time and facing the rising Sun.

Position 1
The first position is Pranamasana and the Mantra to be chanted is ‘Om Hraam Mitraaya Namah’ which
means Salutations to Him who is my everlasting friend. This posture stimulates the respiratory system,
exercises shoulder, back and neck muscles.

Position 2

The second position is Hasta Utthanasana and the mantra to be chanted is ‘Om Hroum Khagaaya Namah’
which means Salutations to Him who is source of life for all that moves in the sky. This position promotes
digestion, exercises arms and shoulder muscles, tones the spine and promotes flexibility of the back and
hips.
Position 3
The third position is Padahastasana and the mantra is ‘Om Hrum Suryaaya Namah’ which means Salutation
to Him who propels everyone into activity & is source of light. This position promotes blood circulation,
tones abdominal tracts, stretches the back and leg muscles, stimulates spinal nerves and lymphatic
system.

Position 4

The fourth position is Ashwa Sanchalanasana and the mantra for this is ‘Om Hraim Bhaanave Namah’
meaning Salutations to Him who is in the eternal source of warmth.This posture exercises the spine,
strengthens hand and wrist muscles.
Position 5
The 5th position is Parvatasana and the mantra to be chanted is ‘Om Hrim Ravaye Namah’ which means
Salutations to Him who is shining and is the eternal source of vitality. This posture Stimulates blood
circulation, strengthens the heart, strengthens wrist and arm muscles, relieves neck and shoulder tension.
Position 6
The sixth position is Ashtanga Namaskaara and the mantra to be chanted is ‘Om Hraha Pooshnena Namah’
which means Salutations to Him who nourishes all & gives strength. This position Strengthens leg and arm
muscles, increases flexibility in neck and shoulders, stretches arms, shoulder, neck and back muscles,
exercises back muscles, releases tension in neck and shoulder.
Position 7
The seventh position is Bhujangasana and the mantra to be chanted is ‘Om Hraam Hiranya-Garbhaya
Namah’ which means Salutations to Him who is the eternal source of energy emanating from its golden
core. This posture Stimulates circulation to abdominal organs, tones digestive tract, stretches upper and
lower body, promotes flexibility in the back, stimulates nerves in Lower the buttocks and hips.
Position 8
The 8th Position is Parvatasana and the mantra to be chanted is ‘Om Hrim Marichaye Namah’ which means
Salutations to Him who is the Lord of Dawn and source of vibrations. The benefits are the same as position
5.
Position 9
The position 9 is ashwa sanchalanasana and the mantra to be chanted is Om Hrum Aadityaya Namah which
means Salutations to Him who is the son of Aditi. The benefits are the same as position 4.
Position 10
The position 10 is Padahastana and the benefits are the same as position 3. The mantra to be chanted is
‘Om Hraim Savitre Namah’ which means Salutations to Him who produces everything.
Position 11
Position 11 is Hasta Utthanasana and the benefits of this asana are the same as posture 2. The mantra for
this position is ‘Om Hroum Arkaya Namah’ which means Salutations to Him who is fit to be worshipped as
the very essence of vitality.
Position 12
Position 12 is Pranamasana and the benefits are the same as position 1. The mantra to be chanted is ‘Om
Hraha Bhaskaraaya Namah’ means
Salutations to Him who is the cause of luster & brings inner strength, confidence and inner awakening.
At the end of these 12 positions a thirteenth mantra is recited 'Om Shri Savitur Suryanarayanaya Namah'.

   Surya Namaskar provides full exercise for the body and these 12 positions takes around one minute to
complete. By making this a routine one can stay healthy and activate the 7 chakras in the human body. It is
advisable to learn this technique from an instructor. Also Persons suffering from slip disk, arthritis, heart
attack etc including pregnant women are suggested to consult a Doctor before they start the practice of
Surya Namaskar.

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