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Benefits of doing Surya Namaskar Yoga 108 times

Hello friends, in today's article you will get all the information related to Surya Namaskar, such as what is Surya Namaskar in the real sense? How is it done? How many poses? When and how many times should one do Surya Namaskar Yoga in a day? What are the benefits of doing so? and many more. We are sure that after reading this article, readers will not be left to know anything more about Surya Namaskar.

What is Surya Namaskar? | What is Sun Salutation?

The Sanskrit word 'Surya' means 'Sun' and 'Namaskar' means 'Salutations'. Surya Namaskar is also known as Sun Salutation. It is an ancient yogic practice with a sequence of postures that activates vital life energy. Surya Namaskar or Sun Salutation can be used to be friend the Sun deity when combined with the chanting of the twelve names of Surya.

As per Yogic tradition, the sun represents Pingala Nadi (Surya Nadi). Thus, Pingala Nadi is the pranic channel that carries the vital, life- giving force. Regular practice of Surya Namaskar regulates Pingala Nadi. Thus, the regulation of Pingala Nadi leads to a balance in the energy system at physical and mental levels.


Types of Surya Namaskar

Usually; we can do Surya Namaskar or Sun Salutation in two ways, either slowly or speedily. If we do slowly then it will be an aerobic practice. If we are doing speedily then it will be aerobic exercise.

While performing the Sun salutes at dawn, it's best to repeat the mantras at the beginning of each of the 12 cycles. The Mantras can also be chanted mentally with each of the 12 positions of Surya Namaskar.


Surya namaskar steps | Surya namaskar poses

There have 12 poses of Surya Namaskar Yoga, as you can see it in above picture. It can be doing slow or fast it's depending upon the person's health. If a person is beginner then it is recommend him/her that doing Surya Namaskar Steps slowly, after sometime can start it fast as per the energy level. below has mention that how to do 12 Positions of Surya Namaskar Yoga.

Benefits of doing Surya Namaskar Yoga 108 times
Surya Namaskar Poses

  • Keep your feet together and distribute your weight on both feet equally.
  • Breath in and lift your arms up and back. Keep biceps close to your ears.
  • Breath out and bent forward from your waist while keeping your spine straight. Bring your hands down and try to touch the floor. Breath in and push your right leg as far back as possible. Make sure your left foot is exactly in between the palms.
  • Breath out and left your hips as well as your tale bone up. Create an inverted V pose by keeping your chest downwards. Gradually go deeper into the stretch.
  • Bring your knees down to the floor and then exhale. Slightly take your hips back and slightly forward.
  • Bring your knees down to the floor and then exhale. Slightly take your hips back and slightly forward. Relax your chest and chin on the ground.
  • Slide forward and raise your chest into the cobra pose. Slowly lookup. Inhale and make a moderate effort to push your chest forward. Exhale and make a light effort to push your naval down.
  • Breath out and lift your hips as well as your tale bone. Again back to the mountain pose. Gradually go deeper into the stretch.
  • Come back to the Equestrian pose with breathing in and right foot forward this time.
  • Bring your left knee down to the ground, press your hips down, and then lookup.
  • Breath out and bring your left foot forward. You can bend your knees if you feel some discomfort.
  • Again come to the raised arm pose while breathing in and roll your spine up. Push your hips slightly outward. Finally back to the first position, prayer pose.


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12 Surya Namaskar Mantra with Meaning in English

This are 12 mantras pronouncing while doing Surya Namaskar yoga. It's compulsory for everyone, but if a person is dumb then he/she can speak in mind. Below Mantras are in Indian ancient language Sanskrit, So I here explaining the meaning.

1) Om Mitraya Namah!

One who is friendly to all. This posture maintains the balance of the body and relaxes our nervous system.

2) Om Raviye Namah!

The Shining One, the radiant one. This posture stretches and tones abdominal muscles, and expands our lungs.

3) Om Suryay Namah!

The dispeller of darkness. Responsible for generating activity. This posture makes our waist and spine flexible. It stretches the hamstring, opens hips, shoulders and arms.

4) Om Bhanve Namah!

One who illuminates, or the Bright One. This posture strengthens leg muscles. Makes the spine and neck flexible. It is very good for indigestion, constipation and sciatica.

5) Om Khagaya Namah!

One who is All-Pervading. One who moves through the sky. This posture strengthens the arm and back. It improves posture, stretches the shoulders, chest and spine, and calms the mind.

6) Om Pushne Namah!

Giver of nourishment and fulfillment. This posture enhances the flexibility of the back and spine. It strengthens back muscles, reduces tension and anxiety.

7) Om Hiranyagarbhaya Namah!

One who has a Golden colored Brilliance. This posture stretches shoulders, chest and back. It increases flexibility, alleviates mood, and invigorates the back.

8) Om Marichaye Namah!

Giver of Light with infinite rays. This posture strengthens the muscles of the arms and legs. It increases blood flow to the spinal region.

9) Om Adityay Namah!

The son of Aditi. The Cosmic Divine Mother. This posture tones the abdominal organs, adds flexibility to leg muscles.

10) Om Savitre Namah!

One who is responsible for Life. This posture strengthens the waist and spine. It makes them flexible. It stretches hamstrings, opens hips, shoulders and arms.

11) Om Arkaya Namah!

One who is worthy of Praise and Glory. This posture stretches and tones abdominal muscles. It expands our lungs.

12) Om Bhaskaraya Namah!

Giver of Wisdom and Cosmic illumination. This pose improves our posture, strengthens our thighs, knees, and ankles.


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What are the Physiological Effects of Surya Namaskar?

It induces transports of Vitamins-Minerals. By rhythmic bending in the body, all blood vessels squeeze properly. Hence the flow of micronutrients becomes high. Micronutrients mean Vitamins-Minerals. Thereby healing capacity enhances. Along with this, it squeezes lymphatic vessels and the spleen also.

Thereby old and stagnant dead cells and by-products are eliminated. Finally, chances of infections minimize, and the immune system is also boosted up. Because lymphatic vessels and spleen are the major organs of the immune system.

Due to maintaining rhythmic stretching and compression; Particularly in Hastuthanasana and Padastasana, the expansion and compression of the lungs is done very well. Hence deep inhalation and complete exhalation occur. This increases the lungs' capacity and oxygenated blood.

Surya Namaskar does not affect the heart directly. When all blood vessels squeeze properly then the flow of blood towards the hearts increases. Hence heart pumps more blood. Bodily organs are used to get more fresh blood. In this way; it improves the heart competency without straining the cardiac muscle.

It enhances the digestion and assimilation of food as well as relieves constipation. Because by this practices motility and peristalsis movement, as well as secretion of digestive juices, induces.

Due to rhythmic muscular activity, body heat increases, and heat stimulates the hypothalamus. This is a major part of the neuroendocrine system. Hypothalamus stimulates sweat glands to secret fluid. And evaporation of fluid cools the body and regulates excreting quantities of waste matters through perspiration. The sweating process is termed perspiration.

Due to sustaining muscle stretching and compressing Oxygen debt used to occur which is known as hypoxia. Hypoxia induces the formation of myoglobin. Due to the increment of myoglobin muscular efficiency increases. Myoglobin is a red protein containing iron, which carries and stores oxygen in muscle cells.


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Benefits of doing Surya Namaskar daily morning

Although there are countless benefits of doing Surya Namaskar. Here we have presented few but essential benefits according to the need of present days, whose list is as given below.

  • Surya Namaskar is a perfect warm-up exercise and It improves blood circulation in the body.
  • Surya Namaskar improves memory power, focus, and concentration. And it also stimulates the nervous system, improves eyesight.
  • It is recommended you to practice Surya Namaskar before starting your yoga practice or any kind of workout.
  • It will prepare your body for the upcoming practice & it will help to avoid health injuries while exercising.
  • It increases the flexibility and fitness of the body. Further, it helps to releases stiffness of joints and muscles.
  • The Regular practice of Surya Namaskar or Sun Salutation improves you on all the dimensions that it is Increases your Physical, mental, and spiritual strength.
  • The Regular practice of Surya Namaskar improves body postures and balance. Further, it helps to develop an awareness of the body.
  • The practice of Surya Namaskar increases the pranic flow in the body.
  • The practitioner feels energetic. Further, it helps to remove lethargy, laziness, and excessive sleep issues.
  • The regular practice of Surya Namaskar balances the metabolic rate. Thus it is helpful in weight management.
  • The practice of Surya Namaskar stretches and compresses the abdominal region.
  • Hence it is helpful intoning of the digestive system. It stimulates the digestive fire, thus it is good for digestion.
  • Regular practice of Surya Namaskar acts as a detoxification process, it cures skin troubles. Thus, the face of the practitioner glows like a sun.
  • It Cures complications in the vertebral column by stretching and bending the spinal column. Further, it helps to strengthen the spine.
  • The practice of Surya Namaskar steps up cardiac activity and increases respiration rate. So, it is good for the health of the lungs and heart.
  • The practice of Surya Namaskar oxygenates the lungs. Thus it creates a detoxifying effect. It's very helpful while the world is facing the covid-19 virus, which is a disease of the lungs.
  • The practice of Surya Namaskar massages the abdominal organs like the stomach, liver, spleen, and intestines. Hence helpful in the cure of constipation.
  • It stimulates the lymphatic system thereby increasing the circulation of lymphatic fluids in the body, thus it helps to increases the immunity of the body.
  • It should be done by the people who do bodybuilding as it is best for increasing muscle's length which is necessary for muscle gain.
  • The practice of Surya Namaskar improves blood circulation in the scalp, thereby preventing hair loss and graying of hair and enables healthy hair growth.

So, this is all about the Ultimate benefits of Surya Namaskar and the logical reasons that why you should do Surya Namaskar.


Scientific Research on Surya Namaskar

This research study was conducted with 30 students aging 18-24 years. The sample was taken through accidental sampling. These students practiced Surya Namaskar regularly for 60 days. This study states that the practice of Surya Namaskar is highly effective on the levels of Emotional Maturity and Psychological Well-Being.

Another study published by Research Gate claims that Surya Namaskar's practice improves general health and fitness. It improves pulmonary, cardiovascular function. Journal of Bodyworks and Movement Therapies published a study "Acute effects of Surya Namaskar on the cardiovascular and metabolic system."

Six healthy Asian Indian men and women, aging (18–22 years) trained in Surya Namaskar participated in the research study. The Heart rate monitor and the Oxycon Mobile Metabolic System were used to measure heart rate and oxygen consumption. This research study claims that the regular practice of Surya Namaskar maintains and improves cardiorespiratory fitness. As well as promotes weight management.



Here is a suggestion for the readers that if you regularly do Surya Namaskar Yoga 108 times in the morning empty stomach, then you will not have any health related problems in future, but the special advice for the beginners is to increase it day by day; Do not try to do Surya Namaskar directly 108 times at the same time, otherwise it can be harmful to health. Share it with your friends and family and also on your social media profile to help more people who are in need of it. Subscribe to Million-$-Knowledge for future updates.


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