What are the right techniques and benefits of doing Surya Namaskar (yoga)?

In spiritual practices sun symbolizes Spiritual consciousness in ancient times it was worshiped on a daily basis and that's how the entire practice of Surya Namaskar evolved. The best time is therefore early morning, facing the rising sun. If it is practiced in the evening it triggers the digestive fire but one important factor is there should be enough interval after a meal.

Before the practice try to become completely aware of the body. Stand with feet apart, hands by the side and close your eyes gently, now try to become completely aware of the body physically and mentally, feel that all tensions are pulled down towards the feet and taken off the body, and you get completely relaxed.

While practicing the 12 steps are to focus on the corresponding chakra which would help build more awareness.

Step 1- Prayer Pose- Heart chakra

Step-2- Raised arm pose - Throat chakra

Step-3-Hand to Foot pose- Sacral chakra

Step-4- Equestrian Pose- Third eye chakra [Right Leg forward]

Step-5- Mountain Pose- Throat chakra

Step-6- Astanga Namaskar- Solar chakra

Step-7- Cobra Pose- Sacral chakra

Step-8- Mountain Pose- Throat chakra

Step-9- Equestrian pose- Third eye chakra[ Left Leg forward]

Step-10-Hand to Foot pose- Sacral chakra

Step-11-Raised arm pose - Throat chakra

Step 12-Prayer Pose- Heart chakra

There is no warm up needed, the practice itself can be used as warm ups for other asanas. The three things that has to kept in the entire practice is "Form", which is the 12 steps or asanas, they generate a subtle"energy" and finally the "rhythm" which reflects the rhythm of the universe and all this forms powerful practice for a dynamic life.

For spiritual benefits up-to 10 rounds in a very slow pace is fine. For physical benefits beginners can start slowly with 5-8 rounds and slowly add one round a week and progress up-to one's own capacity to practice.

Breathing is in for some postures and out for some postures, with practice we can determine where to inhale and exhale deep.

The benefits are much more to mention. It stimulates and balances the endocrine system and hence completely the other systems. On a nut shell it is best practice to increase awareness and to have a balanced health.The practice completely energies the pingala or Surya nadi thus leads to balanced energy systems.

Though it has many benefits there are few instances where the practice is not advised. People with high blood pressure, coronary artery diseases, hernias should avoid practicing Surya namaskar. People with back conditions should take opinion from their doctors before practice.

In spiritual practices sun symbolizes Spiritual consciousness in ancient times it was worshiped on a daily basis and that's how the entire practice of Surya Namaskar evolved. The best time is therefore early morning, facing the rising sun. If it is practiced in the evening it triggers the digestive fire but one important factor is there should be enough interval after a meal.

Before the practice try to become completely aware of the body. Stand with feet apart, hands by the side and close your eyes gently, now try to become completely aware of the body physically and mentally, feel that all tensions are pulled down towards the feet and taken off the body, and you get completely relaxed.

While practicing the 12 steps are to focus on the corresponding chakra which would help build more awareness.

Step 1- Prayer Pose- Heart chakra

Step-2- Raised arm pose - Throat chakra

Step-3-Hand to Foot pose- Sacral chakra

Step-4- Equestrian Pose- Third eye chakra [Right Leg forward]

Step-5- Mountain Pose- Throat chakra

Step-6- Astanga Namaskar- Solar chakra

Step-7- Cobra Pose- Sacral chakra

Step-8- Mountain Pose- Throat chakra

Step-9- Equestrian pose- Third eye chakra[ Left Leg forward]

Step-10-Hand to Foot pose- Sacral chakra

Step-11-Raised arm pose - Throat chakra

Step 12-Prayer Pose- Heart chakra

There is no warm up needed, the practice itself can be used as warm ups for other asanas. The three things that has to kept in the entire practice is "Form", which is the 12 steps or asanas, they generate a subtle"energy" and finally the "rhythm" which reflects the rhythm of the universe and all this forms powerful practice for a dynamic life.

For spiritual benefits up-to 10 rounds in a very slow pace is fine. For physical benefits beginners can start slowly with 5-8 rounds and slowly add one round a week and progress up-to one's own capacity to practice.

Breathing is in for some postures and out for some postures, with practice we can determine where to inhale and exhale deep.

The benefits are much more to mention. It stimulates and balances the endocrine system and hence completely the other systems. On a nut shell it is best practice to increase awareness and to have a balanced health.The practice completely energies the pingala or Surya nadi thus leads to balanced energy systems.

Though it has many benefits there are few instances where the practice is not advised. People with high blood pressure, coronary artery diseases, hernias should avoid practicing Surya namaskar. People with back conditions should take opinion from their doctors before practice.

Hi,its Rajesh mishra.I am a author.writting is my passion.i love to write content, swim, cycleing, running and reading storys.when i am not doing all those,i love to read an try new things