How To Perform Surya Namaskar for Beginners I Sun Salutations I Step-by-Step Guide |12 Easy Steps

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Күн бұрын

What is Surya Namaskar?
Surya Namaskar is also known as Sun Salutation, and it is a sequence of 12 yoga asanas that are performed in a flowing sequence. Here are some potential benefits of practicing Surya Namaskar:
What are the incredible health benefits of Surya Namaskar ? How does Surya -Namaskar help our health?
· Improves flexibility: Surya Namaskar involves a variety of yoga asanas that can help to stretch your muscles and increase your flexibility.
· Enhances cardiovascular health: Surya Namaskar helps to increase your heart rate and improve your cardiovascular health.
· Reduces stress and anxiety: Practicing Surya Namaskar can help to calm your mind and reduce feelings of stress and anxiety.
· Boosts energy levels: Surya Namaskar can help to invigorate your body and increase your energy levels, making it a great way to start your day.
· Helps with weight loss: The movements involved in Surya Namaskar can help to burn calories and promote weight loss.
· Strengthens muscles: The various poses in Surya Namaskar can help to strengthen your muscles, particularly in your arms, shoulders, and legs.
· Improves digestion: The twisting movements in Surya Namaskar can help to stimulate your digestive system and improve your overall digestion.
· Enhances lung function: The deep breathing involved in Surya Namaskar can help to improve your lung function and increase your lung capacity.
What are the 12 asanas in Surya-Namaskar?
The 12 Asanas that make up the entire sequence of Suryanamaskar are the following:
· Posture 1: Sthita Prarthanasana-Standing Prayer Posture
· Posture 2: Hasta Uttanasana-Raised Arm Posture
· Posture 3: Hasta Padasana-Hands to Legs Posture
· Posture 4: Ashwa Sanchalanasana-Equestrian Posture
· Posture 5: Adhomukha Shvanasana-Downward Dog Posture
· Posture 5 : Ashtanga namaskar - eight limbs posture
· Posture 7: Urdhvamukha Shvanasana-Upward Dog Posture
· Posture 8: Adhomukha Shvanasana-Downward Dog Posture
· Posture 9: Ashwa Sanchalanasana-Equestrian Posture
· Posture 10: Hastapadasana-Hands to Leg Posture
· Posture 11: Talasana-Raised Arm Posture
· Posture 12: Sthita Prarthanasana-Standing Prayer Posture
Overall, Surya Namaskar is a great way to improve your overall health and wellbeing. However, it is important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying medical conditions.
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Пікірлер: 253

@theyogainstituteofficial Жыл бұрын

Learn how to practice Surya Namaskar with mantras. With detailed instructions, this video is perfect for beginners and experienced practitioners alike. Share it with your friends and send your comments below. Our goal is to make good health a priority, promote well-being and make this world a healthier place to live in.

@sathishtec3232 8 ай бұрын

I have backpain can i do surya namaskar

@chantaladams4325 3 ай бұрын

I could never do aerobics for long periods at a time due to weak lower back. But so far, with doing this every day since last year, I've not had any lower back issues. But our make up is different. Only sharing my experience. Peace and blessings. Love and light.

@Sri-tj1xg Жыл бұрын

I just thought in my mind need to practice surya namaskar from tomorrow and universe showed this video once I came to youtube

@brucemendis2952 Жыл бұрын

KZfaq and your thoughts are in sync with each other.

@bidishamahanta4707 Жыл бұрын

Same here dear

@YeH592 Жыл бұрын

@@brucemendis2952 yup😂

@Seasonalcooking2211 10 ай бұрын

Seriously

@manikmegera8847 9 ай бұрын

That's power of vibration

@HHP610 4 күн бұрын

Thank you for this, however, I do Surya Namaskar and I am in my 50s, have high BP, slip disc & thyroid, love from North London xx

@aubreytrujillo9945 17 күн бұрын

Thank you so much for this. Your explanation of surya namaskar is the most well explained without being unnecessarily complicated.

@midetedusuitelive4698 8 ай бұрын

I practice Soorya namaskar but I got more motivated and feel proud of our Indian culture as she explained it step by step. Thank you for this excellent video 🙏🙏

@payalnayak8574 7 ай бұрын

Watched her in TRS and I can't stop listening to her since that day. This women is amazing!!

@enigmaticencephalon977 Жыл бұрын

This video has altogether a wonderful aesthetic vibe from the wisdom that Dadi ji shares to the mantras and making it so beautifully spritual!

@flame0111 10 ай бұрын

We need more people like her to guide us to become the best version of ourselves and also to know our culture n dharam better... Lots of love Amma...❤❤

@rayrockstarrr Жыл бұрын

Very excellent explanation on Surya Namaskar! Thank you so much for sharing this gem of wisdom with us! 🙏🏽

@aishuaishu666 Жыл бұрын

I was searching for this nearly 1 week.. Thank you mam 🙏

@anuvabchakrabarti4089 10 ай бұрын

thank you so much Hansaji for enlightening us with yoga..

@Tassamaroo 6 ай бұрын

I’ve been doing this for the past few days and already feel a difference. Thank you so so much for teaching this🌅🌄🌇

@chantaladams4325 3 ай бұрын

Been doing surya namaskar from this vid since I heard about Surya Namaskar in November last year. Aum namah Shivaye 🔱🐍🔥💧🌙🌌🪷🕉️👣🐂🙌🙏

@dwulu3144 10 ай бұрын

best video I've ssen on this so far

@namamiNarayana 4 ай бұрын

1 video with so much invaluable Intel. Namostute 🙏🏻🕉️😊

@fatimapereira268 9 ай бұрын

Many many happy returns of the day Madam. May you have many many more

@shamiratalwar9779 10 ай бұрын

Thank you Dr.Hansaji for the step by step guide to Surya Namaskar 🙏😊 excellent video 👍🏻

@jyotheeswarikoncha2264 10 ай бұрын

Thanks much aunty i am looking for Surya namaskar Along with breathing finally came here

@vidyachandrasekaran5145 3 ай бұрын

Pranam and thank you

@subashiniprabhu9987 Жыл бұрын

Thank s to the gratitude just now thought say mantra n do

@krishnamurthyvenkateswaran3566 Жыл бұрын

Thank you very much.

@poonamvaswani2232 Жыл бұрын

Thank you ma😊God Bless you🙏🏻need to practise 😊

@hamferd6398 Жыл бұрын

Thank you Dr.Hansaji

@vincyprakash5388 9 ай бұрын

Mam your teaching of SURYA NAMASKAR was really helpful mam . Thank you mam . 😊 .

@enfantterrible8008 Жыл бұрын

Thank you!

@chaitralijalvi8567 Жыл бұрын

I have decided to do surya namaskar. But i have not getting proper exercise. But hansaji video recommendations came. I am so happy that hansaji surya namaskar proper video with mantra came

@urmikatbamana694 2 ай бұрын

Wow U made Surya namaskar so meaningful

@nehajha941 Жыл бұрын

It was difficult for me as this was the first time i ever did and that too with mantras that was really feel good factor . Hope i do this everyday and would feel the difference in terms of flexibility and calm soul. Thank you so much🙏

@fatimapereira268 9 ай бұрын

Thank you Mam for kindness to us. It is done nice n slow so easy to learn. God bless you

@vargabchakraborty240 9 ай бұрын

Thank you very much Mataji. You explained all the steps clearly and easily.

@sahilchoudhary2567 10 ай бұрын

Thank you so much mam ..........you helped me a lot🙏❤️❤️

@SuperJeanrc 3 ай бұрын

Just seen this video. Thank you for sharing this informative and inspiring video. I am certainly motivated to try this video.

@arpitadas313 Жыл бұрын

Thank you so much mam🙏❤️

@aditizilpelwar148 3 ай бұрын

Thank you so much for this video, i searched but no one explained about Surya namaskar with these detailing, i was struggling to understand how the breathing is aligned with Surya namaskar which i couldn't understand in any other video and you have explained so easily! Thank you so much! Also thank you for telling us the names of each steps and why we are saying this, the importance of them! When i practiced watching your video i felt beautiful, and energetic! Thank you ❤

@sakshishirke548 Жыл бұрын

Thank you so much mam

@sharonkour9721 4 ай бұрын

i was going to do the challenge of 108 for 30 days as im a fan of yoga. But i will take your advice and do 3 4 or maximum 5 till i gets used to it or feel energetic i will see how i get on once i master the technique i will do it everyday to reap the benefits the universe is kijd to show me these videos and i will take full advantage of them and appreciate you for what you bring us to do its so special very special infact to kee0 us healthy and focused i thank you from bottom of my heart and i will stsrt this i usually lioe to do yoga at night as i feel more relaxed i dont have enough time during the day unless i wake up 5am or 6am to perform which i just might but due to it being dark in uk and i live on high floor so an only see sky and not much privacy. I was thinking of doing 5 maximum for 30 days everyday. Wishing you the best and thank you for bringing a brilliant video to me. God bless you ❤

@dhanrajmohan701 Жыл бұрын

Public comment. Mataji you are a blessing to devotees. I am happy and proud of you Mataji. Continue the great legacy.

@sunandawadkar6816 Жыл бұрын

Namaste well explained 🙏🙏

@abdulshahid1007 9 ай бұрын

Wow mem explaition very fine and clean thankyou so much mem

@sugantirajgopal4493 Жыл бұрын

Thank you Maa'm

@YudaraJayalath 7 ай бұрын

Just have thought to start doing surya namskar from tomorrow ❤❤ here universe suddenly show this to me... Thankyou my universe❤❤❤❤

@PriyaKumari-ic7md Күн бұрын

Similar incidents happen with me as well .

@Gg-cu1el Ай бұрын

Good morning mam very serious sun energy ... rules of universe🤲...🙏..to get cosmic energy=energy universe....

@hshruthihanumanthappa3296 3 ай бұрын

Thank you mam

@hemalatharamasamy7760 10 ай бұрын

Thank you very much,Ji. We learnt one prayer before Surya namaskar called Hiranmayena Patrena Satyasya Pihitam Mukham Tatwa Pushana Pavrnu Satya Dharmaya Dhrstaye . I hope my pronunciation is correct. Thank you.

@rakhiajay5255 7 ай бұрын

Thankyou Hansaji❤

@sumankale6451 13 күн бұрын

Ma'am thanks a lot

@sumankale6451 13 күн бұрын

Thanks maam

@blondelightning6200 3 ай бұрын

Thank you! This is day one for me and I did 11 in a row, not perfect but my best. I have a bowl with 108 beads and another empty bowl. I will put one bead in when I finish one and it is also a much needed mini break for me! I hope to work up to 108 in a day. I hope to also learn the mantras. I turned 60 on Jan 12, 2024 and I have not been doing any exercises for some years now. Today is our wedding anniversary! Married 38 years and together 45 years. Thank you for the inspiration. Hugs from Ontario, Canada ❤

@ramakrishnav1692 3 ай бұрын

Hi one round means 12 postures or 24 postures ( both right and left together).

@blondelightning6200 3 ай бұрын

Yes. Thank you. :o) I haven't done anymore. I'm sick with a sinus infection. @@ramakrishnav1692

@Jagaddhar2934 5 ай бұрын

New subscriber✋, 👏👏👏 i have been searching from longtime of S.N but exactly this is the main details of Surya namaskar with mantras and breathing exercises in KZfaq have ever seen in other channels. Many of them especially some of the gym bugs entered into it dragging to 108 times and also with challenges but i thought it is not good to do more than 9 times fortunately i heard from Madam that 3- 5 is more than enough this info frwd to our friends by me. Thank you for your valuable suggestions. Your One subscription is enough for us.

@Shreyashhbrdwj Жыл бұрын

What a miracle it's just happened😢❤ I was searching for this same and this is very detailed which I was searching...and that's what maa jee gave...thank you so muchhh Dadiimaaa 🙏🙏❤️❤️❤️

@clashaura7035 9 ай бұрын

I am sorry.. I am confused. Why is this miracle? Whenever i search for something on KZfaq. It gives me same results. Isn't it normal?

@priyankasaini2189 Жыл бұрын

Thank you so much mam for adding some extra knowledge about Surya namaskar 🙏

@theyogainstituteofficial Жыл бұрын

Namaste, It's our pleasure 😊

@priyankasaini2189 Жыл бұрын

@@theyogainstituteofficial 🙏

@HKHR.FUNDHOUSE 7 ай бұрын

Very good explanation mataji ❤

@swapnilkamble2429 5 ай бұрын

Thank u Aai ❤

@sinthaporthen3853 Ай бұрын

Thank u 🙏🛐🌻🌺💐🌹❤️🙌👐☘️🍀💯👌

@boiboidang7613 Жыл бұрын

Love ty

@manjulay5461 Жыл бұрын

🙏🏻🙏🏻🙏🏻dear Hansa maa 🙏🏻🙏🏻🙏🏻

@anuragchauhan7481 9 ай бұрын

Great

@abhishekpokle5855 Жыл бұрын

Nyc video... Nyc explanation

@shraddhakebhajan4709 Ай бұрын

13 sury namaskar mantr Hite hai aur har Surya namaskar ke chakr par 1 mantr hota hai Aapke iss kadam ki mai sarahana karta hu lekin kripaya aapne ज्ञान में पूर्णता रखे

@shiningtaralearningVlogs Жыл бұрын

Very nice 👍 amma

@cute_as_mochii9389 Жыл бұрын

Holly cow I was thinking about starting suryanamaskaar Thank you amma ❤😊

@brucemendis2952 Жыл бұрын

Then please listen to Amma and practice Surya namaskar daily. Just watching the video won't help.

@cute_as_mochii9389 Жыл бұрын

@@brucemendis2952 OfcOurse OfCouRse!!!

@subbashpatel9615 8 ай бұрын

Thanks you so muck for loading this video explaining slowly. Only suggestion you have not got any mantra in writing. Can you do two versions of that in English and Hindi which is printable so we can printable have on floor in front to use this with this practice. Thank you so much.

@gomijasmine225 Жыл бұрын

Hello Amma, please put a complete food diet for vegetarians. I have recently become a vegetarian. Thank you so much🙏🙏

@rajeshsolanki7847 Ай бұрын

Thank You. Can I get a PDF of all 12 Asanas with Asana name, inhale/exhale and respective mantras. Thank You 🙏

@narayanraj3952 Ай бұрын

❤

@user-bj9ce7mz1d 6 ай бұрын

It would only require a couple of minutes to show a complete cycle of surya namaskar at natural speed, and it would be very helpful for learners. It's good to get the details in slow action but it would be very nice to witness the full flow of the entire movement.

@DEEPAKKUMAR-xr7ne 6 ай бұрын

🙏🏻🙏🏻

@srikrishna9443 Жыл бұрын

Happy ugadi

@iuliansirbu8956 2 ай бұрын

🙏❤

@minanaidu-qn8zn Жыл бұрын

Thanks for the step by step suryanamaskara poses. Iam 54 ..I have reactive arthritis and spondylitis ..I should not do this at all.please let me know the best asanas fo my condition for weight loss

@pp-vd6kn Жыл бұрын

Hello Ma'am, I have a different variation of it with the plank pose and then the knee , chin, chest pose and then bhujanga and in reverse adhomukhaswhwanasan

@Nikki-qy5lw 7 ай бұрын

❤❤❤

@anandisundar3270 4 ай бұрын

Can you suggest some modified version for people who find the traditional suryanamaskaar difficult

@juliyaraj740 2 ай бұрын

🙏

@sumatigochhayat8130 7 ай бұрын

🙏🙏👌

@palynandi6090 9 ай бұрын

🙏🙏🙏

@poojakirtiwar9350 Жыл бұрын

Hello Ji 🙏🏻 Before my first pregnancy I used to do 108 suryanamaskar daily basis now it's being 6 months i haven't started yet (pregnancy was Caesarean) now I have to start my yoga again is it right time me to do Surya namaskar?? Also I am feeding my baby.....too much confusion and scared because my body is now heavier and have stitches.... Can you make or have video about postpartum for Surya namaskar???

@vidyasagarmudumbai3624 9 ай бұрын

I am very happy with clean explanation thanks for this. But Women should not supposed to ashtaanga namskaar asan Its mentioned to do panchanga namaskar

@hasaneurope4603 9 ай бұрын

💛💛

@user-eq4ub2xf4p 7 ай бұрын

Sun salutation beginner

@PankajKumar-ml3fj Жыл бұрын

I have back pain for some years. Can I do this too?

@sandhyaranisandiri3466 11 ай бұрын

🙏🙏🙏🙏🙏🙏

@sumatigochhayat8130 7 ай бұрын

🙏🙏👌👍

@selvanayagisubramanian2251 Жыл бұрын

Best makeover

@jeevithamarisetti8817 Жыл бұрын

Namaste mam🙏 Is it good for women who has pcod?

@seemakattimani3759 Жыл бұрын

Ma'am please tell about weightloss and how to increase metabolism plzzz Ma'am which all ingredients for this available in home easily. Thank you so much ma'am we are very thankful to you 🙏

@theyogainstituteofficial Жыл бұрын

Namaste Seemaji, we are grateful you are enjoying our videos. Always happy tohelp. Here is a video where Hansa Ma is explaining beautifully how to boost metabolism naturally kzfaq.info/get/bejne/h9CGmralv6u3dIE.html

@TanyaAgrawal755 Ай бұрын

But why shouldn't we do 108 Surya namaskar can someone please explain

@anjelojoseph2772 4 ай бұрын

Except for suryanamaskar about other asanas & pranayamas is there any chronological order to follow up & improve to other asanas. Pls mention a reliabile source to follow up😊

@abhishekjha6690 4 ай бұрын

Dear Hansaji Thanks for this wonderful video, I have a query, when we transition from downward dog pose to astanganamaskara,in which way we retain the breath, do we retain in inhalation with fullness or do we retain in exhalation on emptiness?? 🙏🙏@theyogainstituteofficial

@sangeethasaanu4388 Жыл бұрын

Surya namaskar will help to increase height after 22year of age ?

@davispatel9110 5 ай бұрын

Thanks for this informative video ma’am. 😊 Had a quick question, what is the hold time between each asana in seconds ?

@theyogainstituteofficial 5 ай бұрын

Namaste, can hold 6 sec

@surbhimishra2786 Жыл бұрын

Mam ek question hai kya jiske kidney me stone hai or elopathic medicine le raha hai to kya usko milk kaa use nahi karna chahiye

@poojavd9414 8 ай бұрын

Good and motivating video could u pls tell me if we can do this when we have low back pain or low back muscle weakness pls tell me tq for the video

@theyogainstituteofficial 8 ай бұрын

Namaste, yes, it is best for the back

@poojavd9414 8 ай бұрын

@@theyogainstituteofficial thank you very much

@sumiroy522 Жыл бұрын

Can Surya namaskar helps in weight gain within a month please reply mam

@priyankapaliwal7492 Ай бұрын

mam rajdev baba says first left leg back? who is right

@aniruddh7002 7 ай бұрын

Mam I feel breathless at some positions, is it ok if I dont consciously adjust my breathing pattern and allow it to happen naturally while doing all the poses as they should be done??

@monikasaini123 Жыл бұрын

My twins(4.11 years old) have adenoids hypertrophy, cronic cough, frequent viral infections. Ent recommended surgery because of 80% blockage in adenoids..the surgery is on may ..is there any treatment in ayurveda to reduce adenoids size and to avoid surgery.

@geetanshuagrawal6350 6 ай бұрын

Mam pls also tell breathing patterns like when to inhale and exhale 🙏

@theyogainstituteofficial 6 ай бұрын

Namaste, Pranamasana (Prayer pose) - Breath Normally Hastauttanasana (Raised arms pose) - Inhale Hastapadasana (Standing forward bend) - Exhale Ashwa Sanchalanasana (Equestrian pose) - Inhale Dandasana (Stick pose) - Exhale Ashtanga Namaskara (Salute with eight parts) - Normal Bhujangasana (Cobra pose) - Inhale Adho Mukha Svanasana (Downward facing dog pose) - Exhale Ashwa Sanchalanasana (Equestrian pose) - Inhale Hastapadasana (Standing forward bend)- Exhale Hastauttanasana (Raised arms pose) - Inhale Tadasana (Mountain Pose) - Normal