Surya Namaskar (sun salutation)

In Hindu mythology, Surya represents the Sun God. Surya is depicted as a red man with three eyes and four arms, riding in a chariot drawn by seven mares. Surya holds water lilies with two of his hands. With his third hand he encourages his worshipers whom he blesses with his fourth hand. India, Surya is believed to be a benevolent deity capable of healing sick people. 

There are numerous references of praising the Sun for the purpose of good health and prosperity, in Vedas. Some of these Vedic hymns were incorporated into Nitya Vidhi (Daily mandatory routine for a Hindu) for the well being of an individual, through salutations to the Sun. These daily procedures were termed as Surya Namaskara (literally translates as "sun salutations"). Physical prostration to Sun, showing complete surrender of oneself to God, is the main aspect of these procedures. 

Surya Namaskara, or the Salutation of the Sun, which is very commonly practiced in most forms of yoga, originally evolved as a type of worship of Surya, the Vedic solar deity, by concentrating on the Sun for vitalization.

The physical aspect of the practice 'links together' twelve asanas in a dynamically expressed series. A full round of Surya namaskara is considered to be two sets of the twelve asanas, with a change in the second set where the opposing leg is moved first. 

Benefits

• Practicing Surya Namaskar is beneficial for the health of digestive system.  Yoga poses increase blood flow to your digestive tract and stimulate the intestinal action known as peristalsis so digestion is more efficient.

• Regular practice of sun salutation boosts endurance power. It gives vitality and strength. It also reduces the feeling of restlessness and anxiety.

• Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.Strengthens abdominal muscles.

• Thoroughly ventilates the lungs, and oxygenates the blood.

• Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.

• Promotes sleep and calms anxiety.

• Tones up the nervous system and improves memory.

• Normalizes the activity of the endocrine glands - especially the thyroid gland.

• Refreshes the skin. Prevents Skin disorders.

• Improves muscle flexibility.

• In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.

• Menstrual irregularity and assists in easy childbirth.

• Prevents loss of hair and graying.

• Helps reduce fat.

• Eliminates unpleasant smells from the body.

• Lends grace and ease of movements to the body.

• Revives and maintains the spirit of youthfulness.

• Broadens chest and beautifies arms.

• Makes the spine and waist flexible. Produces health, strength, efficiency and longevity.

• It helps combat insomnia as it relaxes the body and calms the mind.

• It is beneficial to practice Surya Namaskar early in the morning. The early morning sunrays are rich source of vitamin D that is necessary to get strong bones and clear vision.

Steps and tip of doing Surya Namaskar

tip 1: early morning after completing morning chores and in empty stomach

tip 2: drink a glass of Lukewarm water  

tip 3: start from right leg then left

tip 4: praise Suraya Dev (sun) by starting with 

         " om surya namaha" 

         in every half set.

          or 

12 steps and 12 mantra 

Sun Salutation Mantra

1. Om Mitraaya Namaha
2. Om Ravaye Namaha
3. Om Suryaya Namaha
4. Om Bhaanave Namaha
5. Om Khagaya Namaha
6. Om Pooshne Namaha
7. Om Hiranyagarbhaaya Namaha
8. Om Mareechaye Namaha
9. Om Aadityaaya Namaha
10. Om Savitre Namaha
11. Om Aarkaaya Namaha
12. Om Bhaaskaraya Namaha

tip 5:there is two set, each set has 12 steps. right to left (12 steps) and then left to                 right(12 steps).

tip 6:start with as much you can do, don't rush nor get slow keep  average rhythms.             try to do complete 9 - 12 sets each day. best do as much as you can do. and with span of time increase your  numbers.

( it is said during mahabarata time arjuna and his soldiers (team) use to do 108 time surya namaskar)

tip 7: after completing your Surya Namaskar don't rush to get busy in work. i advice at least sit in normal position with both eye closed and just relax for 10 mins. then start you daily work.

steps: 

follow the video

Hindi

English

Sun Salutation is said to be the complete body workout. Yoga experts say that doing 12 sets of Sun Salutation translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes! Sun Salutation is another example of how good things come in small packages.

my experience

when i did it for first time it felt like its dance steps, and felt really good, my focus power increased, my flexibility increased, my weight reduced, i felt great. first few days felt tiring, felt little pain in my legs, arms. but with continuous practice everything got in control. i started with 10 round each day, highest set i have done is 22 rounds. 

i personally feel that doing only Surya Namaskar each day need no extra excersise. as it covers your entire body.  "best of best yoga"

jgd

all materials of this blog is taken from internet.

http://www.artofliving.org/in-en/yoga/yoga-poses/surya-namaskar-sun-salutation12-poses-leaner-you

http://www.artofliving.org/in-en/yoga/health-and-wellness/sun-salutation-mantras

http://au.ibtimes.com/articles/321771/20120330/surya-namaskar-boosting-health-power-lose-weight.htm#.VILTwl00FCo

thank you!

Please provide valuable comments and suggestions.