Benefits of Surya Namaskar - Children

5/7/2014 Benefits of Surya Namaskar - Children
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Home Article The Path To Spiritual Progress

Benefits of Surya Namaskar
Rating : | Views : 63074
By Bal Sanskar
Doing Surya Namaskar
Surya Namaskar should be done facing the early morning mild
sunlight from the east.

Benefits of Surya Namaskar
A. It improves the blood circulation of all the important organs of the body.
B. Improves the functioning of the heart and lungs.
C. Strengthens the muscles of the arms and waist.
D. Makes the spine and waist more flexible.
E. Helps in reducing the fat around the abdomen and thus reduces weight.
F. Improves digestion.
G. Improves concentration power .

Importance of Surya Namaskar
The Sanskrut language says :

Aadityasya namaskaram ye kurvanti dine dine |
Janmaantarsahasreshu daridryam nopajaayate ||
Meaning : It is said that the person who does Surya Namaskar is
untouched by poverty for his thousand lifetimes.

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Ways in which respiration (breathing)
should be done during a Surya Namaskar
1. Purak Taking in a long breath .
2. Rechak Leaving out a long breath.
3. Kumbhak Holding the breath.
4. Aantar Kumbhak Holding the breath after breathing in.
5. Bahir Kumbhak Holding the breath after breathing out.

Various chants (mantras) to be done during Surya Namaskar
1. Om Mitraaya namahaa
2. Om Ravaye namahaa
3. Om Suryaaya namaha
4. Om Bhaanave namahaa
5. Om Khagaaya namahaa
6. Om Pushane namahaa
7. Om Hiranyagarbhaaya namahaa
8. Om Marichye namahaa
9. Om Aadityaaya namahaa
10. Om Savitre namahaa
11. Om Akaarye namahaa
12. Om Bhaaskaraaya namahaa
13. Om Sri Savitru Surya Naaraayanaaya namahaa

Method of doing Surya Namaskar
There are ten different steps / positions that make a Surya Namaskar.
Before doing a Surya Namaskar we should chant all the thirteen chants in
the given order starting from Om Mitraaya namahaa : Every step in Surya
Namaskar is a different yoga position. During every step we have to do
the purak and rechak breathing steps alternately. Eg. Step 2- purak,
Step 3- rechak- Step 4 purak and so on To get the maximum benefit of
Surya Namaskar hold yourself stable in every position for at least 10 to 15
seconds.

Position 1

Prarthanasan : Both feet touching each other, both hands joined at the
centre of the chest as in prayer position back and neck straight and look
straight.
Breathing : Kumbhak
Benefit : Helps maintain the balance of the body.

Position 2


Continuing from the first position take your hands straight up above your
head and bend slightly backwards to stretch your back. Keep your hands
in prayer position (without bending your elbows). Keep your neck between
your arms and looking upwards bend slightly backwards from the waist.
Breathing : Purak (While going from Position 1 to 2 slowly, start taking
long breaths)
Benefit : Strengthens chest muscles which in turn help in breathing.

Position 3

Uttanasan : Continuing from 2nd position take your hands from above your
head bending in the front and place your hands beside your feet on both
sides. Keep your knees straight and try to touch the head to your knees.
Breathing : Rechak (Leave your breath slowly while going from Position 2
to 3)
Benefit : Makes the waist and spine flexible. It strengthens the muscles
and is beneficial for the functioning of the liver.

Position 4

Ekpad prasarnasan : From the 3rd position start sitting down and take
one leg backwards in full stretching position, your hands resting on the
ground on either sides of the front leg. The other leg should be bent at the
knee. Put the chest weight on the front knee, your eyes should be looking
slightly upwards.
Breathing : Purak
Benefit : Strengthens the leg muscles and makes the spine and neck
muscles flexible.

Position 5

Chaturang dandasan : Now slowly take the second leg back and beside
the first. Keep the legs in line with the knees. The whole body weight
should rest on the palms and toes. The foot, waist and head should be in a
straight line. Look ahead towards the ground (This is also called
Chaturang Dandasan because the body rests on the toes and palms)
Breathing : Rechak
Benefit : Strengthens the arms and maintains body posture

Position 6


Ashtangasan : Lower the chest towards the ground bending both arms at
the elbows. The following eight organs should touch the ground, forehead,
chest, both palms, both knees and both toes. (Because eight body parts
touch the ground it is called Ashtangasan)
Breathing : Kumbhak (Bahirkumbak)
Benefit : Makes the spine and waist flexible and strengthens the muscles.

Position 7

Bhujangasan : Now lift your body above the waist, bending it slightly
backwards and looking backwards. Make sure your legs and thighs are
touching the ground and your back is in a semi- circular position.
Breathing : Purak
Benefit : Makes the spine and waist flexible and strengthens the muscles.
(Positions 5, 6 and 7 together, strengthen the arms and reduce the fat
around the abdomen and waist.)

Position 8

Adhomukh svanasan : Now lift your waist upwards and arms fully stretched
with hands and legs resting on the ground, try to touch the chin to the
chest.
Breathing : Rechak
Benefit : Beneficial for spine and waist muscles.

Position 9

Ekpad Prasarnasan : Same as the 4th position with the opposite leg
behind.
Breathing : Purak

Position 10


Uttanasan : Same as that in the 3rd position.
Breathing : Rechak
After that slowly come back to Position 1. Now one Surya
Namaskar is over. Everyday do at least twelve such Surya Namaskars.
Note : PEOPLE WITH NECK PROBLEMS SHOULD CONSULT A
PROFESSIONAL TRAINER BEFORE PERFORMING SURYA
NAMASKAR
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Comments
archita
March 11, 2014, 5:33 pm
thanks
KC Dileep
March 7, 2014, 10:06 pm
Thank u for the valuable information..
naveena
February 4, 2014, 11:48 pm
I am proud that my child visited this website for her project and secured 1st place. Very very
informative for people who don't know anything about Suryanamaskara. Thanks !
Alkesh Patel
January 24, 2014, 3:24 pm
I likely suryanamaskar and i also hav started doing suryanamaskar it is a all in one exercise
for everyone. Also helpful for mental and physical development. so i am very happy....
Thankyou very very muccccccch.
atendra singh
January 14, 2014, 5:00 pm
It is very valuable information and i would be thankful to this website to upload right procedure
of surya namaskar.
Rajesh
December 2, 2013, 3:30 pm
This is the best information for all, Good Habit make a strong body thanks
jyothi nalla
September 29, 2013, 12:16 am
Its really interesting and impressive ... I really appreciate the idea of sharing all these
valuable information through the website.
Narendra Mundale
September 22, 2013, 10:02 pm
I was trying to reduce my abdominal fat and sury namaskar really helped me to reduce it.
thank u for giving valuable information.
thank u for giving valuable information.
bhavna
September 9, 2013, 12:15 pm
good
mrunal kamble
September 9, 2013, 12:21 am
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mrunal
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thank god to this website..........
shubham agrawal
FanTastic !!
dr jyotsna sharma
At first i would like to say thanks alot to balsanskar.com to provide us exact procedure of
suryanamaskar, really i was from long time want to start suryanamaskar to tone up of my
body but due to lack of exact process, breath control in each step i m yet not start the same
but from today due to of your fantastic detail of namaskar i will start it from today, and will
never end such such surprising magical device, thanks a lot for your help.
lalana
August 16, 2013, 9:15 pm
It is so clear that it clarifies all the doubts of every one.....and makes every one healthy...
PRATEEK PAWAR
August 5, 2013, 10:52 pm
I AM HAPPY TO KNOW THE TYPES AND BENEFITS OF SURYA NAMASKAR
neeraj
July 29, 2013, 3:14 pm
very good
nimish panchal
July 15, 2013, 2:13 pm
NICE
sanjana
July 6, 2013, 8:20 pm
thankyou for helping me with my ***ignment..........
Deepthi Kishor
July 6, 2013, 8:15 pm
thankyou for this information u guys hav really helped me for my ***ignment.
i also hav started doing suryanamaskar its effects are superb . once people will understand
its effects they would never put an end to it..........................
thankyou so much...........
Mahesh Dahitule
June 24, 2013, 1:20 pm
Excellent article, giving the exact pictures and explanation on the benefits of each posture.
s mitra
May 4, 2013, 10:11 am
A Good & authentic information.
pooja markandey
March 30, 2013, 3:46 pm
nice
PRASANNA
March 26, 2013, 2:18 pm
THANK U FOR UR USEFUL
INFORMATION
Sorana Dharma Rao
February 24, 2013, 7:39 pm
I am a bhagvata gita concept followers. I am very much interested in spiritual activities. I
decided to do surya namaskaram daily but there is no one to guide me properly but while I
search in google I got this. thanks for your pictorial information in details. Thanks for your
update in the web. I like it very much.
Nagarjuna Singh
February 17, 2013, 3:22 pm
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asanka
February 4, 2013, 7:22 pm
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Vijayasreerajan
Nov ember 17, 2012, 3:09 pm
I liked the site very much and very happy to know about surya namaskar and its benefits.
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I liked the site very much and very happy to know about surya namaskar and its benefits.
Thank you, Thank you very much.
surya
October 25, 2012, 1:41 am
everybody must feel the merits of surya namaskar.once they realised they wont give up.
Devendra
October 10, 2012, 10:18 pm
Bahot bahot sukariya .....!!!!
aswin
October 10, 2012, 10:43 am
thanks for this help
i was searching for this for my ***ignment
now i get it
thankssssssssssssssssssssssss alotttt
Chandrapal Singh
August 30, 2012, 5:25 pm
NICE ONE
Hemlata @ indiamarks.com
August 13, 2012, 1:42 pm
Suryanamaskar is a all in one exercise for everyone. Also helpful for mental and physical
development.
Anupama
June 25, 2012, 12:58 pm
I am following only this site for doing suryanamaskar properly, as I found it to be only site
providing original authentic and shastragat information. Thanx for this invaluable contribution.
Divya Gupta
April 27, 2012, 11:49 pm
superb!!!!!!!!!!!!
Meghraj
I wud like to thanks http://balsanskar.com for their valuable contribution which wub be
stimulating bal sadhak's mind and health power.
I was already in search with suryanamaskar.
Thanks
Yash oulkar
February 25, 2011, 3:57 am
I like to do suryanamaskar. and i already started doing it. this information is a very good one.
all bal sadhaks
can do it . and it also helps in incraesing concentration power for studies. i like it very much.
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