Benefits of Surya Namaskar

Doing Surya Namaskar

Surya Namaskar should be done facing the early morning mild sunlight from the east.


Importance of Surya Namaskar

The Sanskrut language says :

आदित्यस्य नमस्कारं ये कुर्वन्ति दिने दिने ।
जन्मान्तरसहस्रेषु दारिद्र्यं नोपजायते ।।

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.


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 .

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 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 DOING THIS EXERCISE.

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The Best Inspirational Quotes

Never give up on something that you can't go a day without thinking about.- Unknown 

When you feel like giving up, remember why you held on for so long in the first place '- Unknown

Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny.- - Frank Outlaw

"Everything is okay in the end, if it's not ok, then it's not the end."- Unknown

I do it because i can, I can because I want to, I want to because you said I couldn't.

- Unknown

Always be a first-rate version of yourself, instead of a second-rate version of somebody else.

- Judy Garland

Never tell me the sky's the limit when there are footprints on the moon

- Unknown

Lessons in Life

1. Life isn't fair, but it's still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone.

4. Don't take yourself so seriously. No one else does.

5. Pay off your credit cards every month.

6. You don't have to win every argument. Agree to disagree.

7. Cry with someone. It's more healing than crying alone.

8. It's okay to get angry with God. He can take it.

9. Save for retirement starting with your first paycheck.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won't screw up the present.

12. It's okay to let your children see you cry.

13. Don't compare your life to others'. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn't be in it.

15. Everything can change in the blink of an eye. But don't worry; God never blinks.

16. Life is too short for long pity parties. Get busy living, or get busy dying.

17. You can get through anything if you stay put in today.

18. A writer writes. If you want to be a writer, write.

19. It's never too late to have a happy childhood. But the second one is up to you and no one else.

20. When it comes to going after what you love in life, don't take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.

22. Over-prepare, then go with the flow.

23. Be eccentric now. Don't wait for old age to wear purple.

24. The most important sex organ is the brain.

25. No one is in charge of your happiness except you.

26. Frame every so-called disaster with these words: "In five years, will this matter?"

27. Always choose life.

28. Forgive everyone everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Your job won't take care of you when you are sick. Your friends will. Stay in touch.

33. Believe in miracles.

34. God loves you because of who God is, not because of anything you did or didn't do.

35. Whatever doesn't kill you really does make you stronger.

36. Growing old beats the alternative -- dying young.

37. Your children get only one childhood. Make it memorable.

38. Read the Psalms. They cover every human emotion.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.

41. Don't audit life. Show up and make the most of it now.

42. Get rid of anything that isn't useful, beautiful or joyful.

43. All that truly matters in the end is that you loved.

44. Envy is a waste of time. You already have all you need.

45. The best is yet to come.

46. No matter how you feel, get up, dress up and show up.

47. Take a deep breath. It calms the mind.

48. If you don't ask, you don't get.

49. Yield.

50. Life isn't tied with a bow, but it's still a gift.

Top 100 Motivational and Inspirational Quotes of All Time!

1. We are what we repeatedly do. Excellence, therefore, is not an act but a habit.

- Aristotle

2. The best way out is always through.

- Robert Frost

3. Do not wait to strike till the iron is hot; but make it hot by striking.

- William B. Sprague

4. Great spirits have always encountered violent opposition from mediocre minds.

- Albert Einstein

5. Whether you think you can or think you can’t, you’re right.

- Henry Ford

6. I know for sure that what we dwell on is who we become.

- Oprah Winfrey

7. “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

- Michael Jordan

8. You must be the change you want to see in the world.

- Mahatma Gandhi

9. What you get by achieving your goals is not as important as what you become by achieving your goals.

- Goethe

10. You can get everything in life you want if you will just help enough other people get what they want.

- Zig Ziglar

11. Whatever you do will be insignificant, but it is very important that you do it.

- Mahatma Gandhi

12. Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything.

- Napoleon Hill

13. Failure is the condiment that gives success its flavor.

- Truman Capote

14. Vision without action is daydream. Action without vision is nightmare.

- Japanese Proverb

15. In any situation, the best thing you can do is the right thing; the next best thing you can do is the wrong thing; the worst thing you can do is nothing.

- Theodore Roosevelt

16. If you keep saying things are going to be bad, you have a chance of being a prophet.

- Isaac B. Singer

17. Success consists of doing the common things of life uncommonly well.

- Unknown

18. Keep on going and the chances are you will stumble on something, perhaps when you are least expecting it. I have never heard of anyone stumbling on something sitting down.

- Charles F. Kettering, Engineer and Inventor

19. Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.

- Mark Twain

20. Losers visualize the penalties of failure. Winners visualize the rewards of success.

- Unknown

21. Some succeed because they are destined. Some succeed because they are determined.

- Unknown

22. Experience is what you get when you don’t get what you want.

- Dan Stanford

23. Setting an example is not the main means of influencing others; it is the only means.

- Albert Einstein

24. A happy person is not a person in a certain set of circumstances, but rather a person with a certain set of attitudes.

- Hugh Downs

25. If you’re going to be able to look back on something and laugh about it, you might as well laugh about it now.

- Marie Osmond

26. Remember that happiness is a way of travel, not a destination.

- Roy Goodman

27. If you want to test your memory, try to recall what you were worrying about one year ago today.

- E. Joseph Cossman

28. What lies behind us and what lies before us are tiny matters compared to what lies within us.

- Ralph Waldo Emerson

29. We judge of man’s wisdom by his hope.

- Ralph Waldo Emerson

30. The best way to cheer yourself up is to try to cheer somebody else up.

- Mark Twain

31. Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.

- Mark Twain

32. Whenever you find yourself on the side of the majority, it’s time to pause and reflect.

- Mark Twain

33. Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.

- Mark Twain

34. The surest way not to fail is to determine to succeed.

- Richard B. Sheridan

35. Take the first step in faith. You don’t have to see the whole staircase, just take the first step.”

- Dr. Martin Luther King Jr.

36. ”Act or accept.”

- Anonymous 37. Many great ideas go unexecuted, and many great executioners are without ideas. One without the other is worthless.

- Tim Blixseth

38. The world is more malleable than you think and it’s waiting for you to hammer it into shape.

- Bono

39. Sometimes you just got to give yourself what you wish someone else would give you.

- Dr Phil

40. Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.

- Stephen R. Covey

41. People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.

- Norman Vincent Peale

42. Whenever you find whole world against you just turn around and lead the world.

- Anonymous

43. Being defeated is only a temporary condition; giving up is what makes it permanent.

- Marilyn vos Savant, Author and Advice Columnist

44. I can’t understand why people are frightened by new ideas. I’m frightened by old ones.

- John Cage

45. Fall down seven times, get up eight.

- Japanese Proverb

46. The difference between ordinary and extraordinary is that little extra.

- Unknown

47. The best way to predict the future is to create it.

- Unknown

48. Anyone can do something when they WANT to do it. Really successful people do things when they don’t want to do it.

- Dr. Phil

49. There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.

- Dr. Denis Waitley

50. Success is the ability to go from failure to failure without losing your enthusiasm.

- Sir Winston Churchill

51. Success seems to be connected with action. Successful people keep moving. They make mistakes but don’t quit.

- Conrad Hilton

52. Attitudes are contagious. Make yours worth catching.

- Unknown

53. Do not let what you cannot do interfere with what you can do.

- John Wooden

54. There are only two rules for being successful. One, figure out exactly what you want to do, and two, do it.

- Mario Cuomo

55. Sooner or later, those who win are those who think they can.

- Richard Bach

56. Vision doesn’t usually come as a lightening bolt. Rather it comes as a slow crystallization of life challenges that we one day recognize as a beautiful diamond with great value to ourselves and others.

- Dr. Michael Norwood

57. Success is a state of mind. If you want success, start thinking of yourself as a success.

- Dr. Joyce Brothers

58. Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.

- Samuel Beckett

59. Flops are a part of life’s menu and I’ve never been a girl to miss out on any of the courses.

- Rosalind Russell

60. Cause Change & Lead

Accept Change & Survive

Resist Change & Die

- Ray Norda, Chairman, Novell

61. Winners lose much more often than losers. So if you keep losing but you’re still trying, keep it up! You’re right on track.

- Matthew Keith Groves

62. An idea can turn to dust or magic, depending on the talent that rubs against it.

- Bill Bernbach

63. An obstacle is often a stepping stone.

- Prescott

64. Life is “trying things to see if they work”

-Ray Bradbury

65. If you worry about yesterday’s failures, then today’s successes will be few.

-Anonymous

66. Life is 10% what happens to us and 90% how we react to it.

-Dennis P. Kimbro

67. We are all inventors, each sailing out on a voyage of discovery, guided each by a private chart, of which there is no duplicate. The world is all gates, all opportunities.

-Ralph Waldo Emerson

68. Knowing is not enough; we must apply. Willing is not enough; we must do.

-Johann Wolfgang von Goethe

69. In matters of style, swim with the current;

in matters of principle, stand like a rock.

-Thomas Jefferson

70. I think and think for months and years. Ninety-nine times, the conclusion is false. The hundredth time I am right.

-Albert Einstein

71. Where the willingness is great, the difficulties cannot be great.

-Machiavelli.

72. Strength does not come from physical capacity. It comes from an indomitable will.

-Mahatma Gandhi

73. ”You are what you think about all day long.” — Dr. Robert Schuller

74. What you do speaks so loudly that I cannot hear what you say” — Ralph Waldo Emerson”

75. “Success is not to be measured by the position someone has reached in life, but the obstacles he has overcome while trying to succeed.”

Booker T. Washington

76. ”Talent is formed in solitude, character in the bustle of the world.”

- Johann Wolfgang von Goethe

77. “To avoid criticism do nothing, say nothing, be nothing.”

- Elbert Hubbard

78. If you want to make your dreams come true, the first thing you have to do is wake up.

- J.M. Power

79. By working faithfully eight hours a day you may eventually get to be boss and work twelve hours a day

- Robert Frost

80. “I’ve learned that no matter what happens, or how bad it seems today, life does go on, and it will be better tomorrow.”

- Maya Angelou

81. “The art of being wise is the art of knowing what to overlook.”

- William James

82. “When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?’”

- Sydney Harris 83. “Don’t let life discourage you; everyone who got where he is had to begin where he was.”

- Richard L. Evans 84. “In three words I can sum up everything I’ve learned about life: It goes on.”

- Robert Frost 85. “You gain strength, courage and confidence by every experience in which you stop to look fear in the face.”

- Eleanor Roosevelt

86. Sometimes even to live is an act of courage.

- Seneca

87. Do first things first, and second things not at all.

- Peter Drucker.

88. The only people who find what they are looking for in life are the fault finders.

- Foster’s Law

89. Defeat is not bitter unless you swallow it.

- Joe Clark

90. I am an optimist. It does not seem too much use being anything else.

- Winston Churchill

91. Positive anything is better than negative thinking.

- Elbert Hubbard

92. People seem not to see that their opinion of the world is also a confession of character.

- Ralph Waldo Emerson

93. Those who wish to sing, always find a song.

- Swedish Proverb

94. If you’re going through hell, keep going.

- Winston Churchill

95. The sun shines and warms and lights us and we have no curiosity to know why this is so; but we ask the reason of all evil, of pain, and hunger, and mosquitoes and silly people.

- Ralph Waldo Emerson 96. Life is a shipwreck but we must not forget to sing in the lifeboats.

- Voltaire

97. Enduring habits I hate…. Yes, at the very bottom of my soul I feel grateful to all my misery and bouts of sickness and everything about me that is imperfect, because this sort of thing leaves me with a hundred backdoors through which I can escape from enduring habits.

- Friedrich Nietzsche, The Gay Science, 1882

98. There is no education like adversity.

- Disraeli 

99. He who has a why to live can bear almost any how.

- Friedrich Nietzsche 100. Adversity introduces a man to himself.

- Author Unknown

101. The secret to life is meaningless unless you discover it yourself.

- W. Somerset Maugham

102. Have the passion, take the action & magic will happen.

- Bar Rafaeli

103. If you’ve got it. use it. If you don’t got it, then get it!

- Reader submitted

104. Son, if you don’t have time to do it right, when will you have time to redo it?

- Reader’s grandfather said this, and I LOVE IT

105. Faith held solely is the begining of action.

- Reader submitted

106. Positivity is all about overlooking the negetive fact.

- Reader submitted

107. Life is all about up and doing.

- Reader submitted

108. You will never get lessons on swimming from a drowning man!

- Reader submitted

109. Life is not about ALL the wrong moves you made, Life is about the one right move that made ALL the difference.

- James Lockhart

110. Be humble enough to admit you’re not perfect, but determined enough to strive to be perfect.

- Babsie Burke (reader)

111. If you can’t sleep do not count the sheep, worship the Shepherd.

- Babsie Burke (reader)

 
112. Life is a journey, its not a race. Walk through it.

- Reader submitted

113. Everything happens for a reason, you only need to keep on editing your attitude and gratitude so as to sail through.

- Reader submitted

114. The measure of who we are is what we do with what we have.

- Reader submitted (I really like this one, thanks Sandiso)