Surya Namaskara

Surya Namaskara

सूर्यनमस्कार

सूर्य नमस्कार का सरल अर्थ है ‘सूर्य को प्रणाम। वैदिक युग के प्रबुद्ध ऋषियों द्वारा सूर्य नमस्कार की परम्परा हमें प्राप्त हुर्इ है। सूर्य आध्यातिमक चेतना का प्रतीक है। प्राचीन काल में दैनिक सूर्योपासना का विधान नित्य-कर्म के रूप में था। योग में सूर्य का प्रतिनिधित्व पिंगला अथवा सूर्य नाड़ी द्वारा होता है। सूर्य नाड़ी प्राण-वाहिका है, जो जीवनी-शä कि वहन करती है।
गतिशील आसनों का यह समूह हठयोग का पारम्परिक अंग नहीं माना जाता है, क्योंकि कालान्तर में मौलिक आसनों की श्रृंखला में इन्हें समिमलित किया गया था। यह शरीर के सभी जोड़ों एवं मांसपेशियों को ढीला करने तथा उनमें खिंचाव लाने और आंतरिक अंगों की मालिश करने का एक प्रभावी ढंग है। इसकी बहुमुखी गुणवत्ता और उपयोगिता ने एक स्वस्थ, ओजस्वी और सक्रिय जीवन के लिए तथा साथ-ही आध्यातिमक जागरण और चेतना के विकास के लिए एक अत्यन्त उपयोगी पद्धति के रूप में इसे स्थापित किया है।

                                                                    Suryanmaskar
Simple sun salutation means “the Sun album. Vedic tradition of the enlightened sages of sun salutation we receive is here. The Sun is a symbol of adhyatimak consciousness. In ancient times daily as a continual suppression of legislation-was karma. The sum represents the Sun by Sun tamor pingla or pulse. Sun pulse Pran-biography-vessel, which carries ä that sh.
Dynamic rugs of this group are not considered part of traditional Hatha Yoga, a series of original rugs in them because cantarella was samimlit. It’s all body joints and muscles to loosen and stretch and massage the internal organs is an effectively. Its versatile quality and utility has a healthy, dynamic and active life and awakening and consciousness-only with adhyatimak development is a very useful method as it is installed.

According to me Surya Namskar is the best exercise for over all  body tuning.

As per Pujya  Swami Asanganad Saraswati   you can start with 3-5 then increase upto 12.

People are doing 108+  Surya Namaksr daily

Series

Step	Asana	Breath		Chakra	Position	Bīja
						Sanskrit	Transliteration
1	Pranamasana	exhale		Anahata	Heart	ॐ ह्रां	om hrāṁ
2	Hasta Uttanasana	inhale		Vishuddhi	Throat	ॐ ह्रीं	om hrīṁ
3	Hastapaadasana	exhale		Swadhisthana	Sacrum	ॐ ह्रूं	om hrūṁ
4	Aekpaadprasarnaasana (one foot back, lift head, hands often on earth )	inhale		Ajna	Third eye	ॐ ह्रैं	om hraiṁ
5	Adho Mukha Svanasana / parvatasana	exhale		Vishuddhi	Throat	ॐ ह्रौं	om hrauṁ
6	Ashtanga Namaskara	suspend		Manipura	Solar plexus	ॐ ह्रः	om hraḥ
7	Bhujangasana	inhale		Swadhisthana	Sacrum	ॐ ह्रां	om hrāṁ
8	Adho Mukha Svanasana	exhale		Vishuddhi	Throat	ॐ ह्रीं	om hrīṁ
9	Ashwa Sanchalanasana (opposite foot forward from 4, hands often on earth )	inhale		Ajna	Third eye	ॐ ह्रूं	om hrūṁ
10	Uttanasana	exhale		Swadhisthana	Sacrum	ॐ ह्रैं	om hraiṁ
11	Hasta Uttanasana	inhale		Vishuddhi	Throat	ॐ ह्रौं	om hrauṁ
12	Pranamasana	exhale		Anahata	Heart	ॐ ह्रः	om hraḥ

 

1

ॐ मित्राय नमः

om mitrāya namaḥ

2

ॐ रवये नमः

om ravaye namaḥ

 

3

ॐ सूर्याय नमः

om sūryāya namaḥ

4

ॐ भानवे नमः

om bhānave namaḥ

5

ॐ खगाय नमः

om khagāya namaḥ

6

ॐ पूष्णे नमः

om pūṣṇe namaḥ

 

7

ॐ हिरण्यगर्भाय नमः

om hiraṇya garbhāya namaḥ

8

ॐ मरीचये नमः

om marīcaye namaḥ

9

ॐ आदित्याय नमः

om ādityāya namaḥ

10

ॐ सवित्रे नमः

om savitre namaḥ

11

ॐ अर्काय नमः

om arkāya namaḥ

12

ॐ भास्कराय नमः

om bhāskarāya namaḥ

Click on following URL, for further information.https://en.wikipedia.org/wiki/Surya_Namaskara

http://yogaday.narendramodi.in/yoga-clicks

Yoga Positions (Asanas) may be practiced at any time of day except within 2-3 hours of having eaten. You can do postures when the body feels stiff, tense, tired or hyped-up. Be aware not to do too many over-stimulating postures just before bedtime. Asanas are best practiced first in your yoga routine, followed by breathing (Pranayama) and then meditation.

Restrictions & Precautions

• There are no age limits either young or old for the practice of yoga. However the application of the techniques will vary according to the abilities of the practitioner. Keep in mind the following.
• Never practice any yoga techniques under the influence of alcohol or mind altering drugs.
• Those with disabilities, severe, acute or chronic medical conditions should consult both with their medical practitioner and their yoga teacher to assess any dangers or difficulties which may arise.
• There are no hard and fast dietary rules necessary to begin the practice of yoga. One does not have to give up smoking, become vegetarian, or be a purist to learn yoga.
  

  With Blessings,Guidance  and Inspiration from 

  H H Swami Sri AsanganandaSaraswati Maharaj 

  (Gyan Vihar Ashram Heranj, Kheda Gujarat, INDIA) 

Hari OM Tat Sat 

*** 

 

 

 

Photographs by Haresh Patel

All PHOTOGRAPHS ARE Copyright

© 2016-2025 HARESH PATEL

All rights reserved

International Yoga Day ( IDY )

Second U.N. International Yoga Day ( IDY )

International Jyoti-Yog Day (IJYD) 

21 st JUNE 2016

Today all YogSevak celebrating International Yoga Day  by  conducting  yogathon  thru out the world  b and organizing  Meditation * Yoga Class * Asana Competition * Kiran * Bhajans * Spiritual Talk * Video Presentation *Art Show * Mantra For World Peace * Panel Discussion * International Dances * Interfaith Prayers Workshop * Music * Personal Interaction with Special Guests * Annual Award Ceremony

So let us start new beginning in our life by doing Astang Yoga daily at least for 20 mints to begin with and slowly increase to 1 Hour.

Yoga is not a thing of ideas but of inner spiritual experience. Merely to be attracted to any set of religious or spiritual ideas does not bring with it any realization. Yoga means a change of consciousness; mere mental activities will not bring a change of consciousness; it can only bring a change of mind. Yoga brings freshness in Life by rejuvenating our body. Yoga and meditation can be great ways to relax and quiet the mind. Yoga and meditation has shown that these mindfulness practices may even be effective for treating physical and mental health problems ranging from heart disease to depression. Yoga and meditation practices can decrease a wide range of stress-related symptoms and medical conditions.

International Jyoti-Yog Day  ( I J Y D )

for further information, click on URL and join YOGA Today for overall Health improvement of self.

http://mea.gov.in/idy-16.htm

https://yoga.ayush.gov.in/

http://yogaday.narendramodi.in/home

http://www.un.org/en/events/yogaday/index.shtml

https://en.wikipedia.org/wiki/International_Yoga_Day

With Blessings,Guidance  and

Inspiration from 

H H Swami Sri Asangananda Saraswati Maharaj 

(Gyan Vihar Ashram Heranj, Kheda Gujarat, INDIA) 

 

 

 

Hari OM Tat Sat 

*** 

 

 

YOGASAN

YOGA  POSTURES 

_________________________

Standing Deep Breathing

Pranayama Series

 

 

Benefits:

• Teaches you to use 100 percent of your lungs.
• Most people use only a small percentage of their lung capacity, never allowing the lungs to reach the maximum expansion that nature intended.
• Expands the lungs and increases circulation, elevating your core temperature and preparing the muscles for exercise.  ________________________

Half-Moon Pose with Hands to Feet Pose

Ardha Chandrasana & Pada-Hastasana

 

 

Ardha Chandrasan

Half-Moon Pose

Benefits:

• Firms and trims the waistline, hips, abdomen, buttocks, and thighs.
• Improves and strengthens every muscle in the central part of the body, especially the abdomen.
• Increases flexibility of the spine, corrects bad posture, promotes proper kidney function, and helps to cure enlargement of the liver and spleen, dyspepsia, and constipation.
• Increases flexibility and strength of the
• rectus abdominis, latisimus dorsi, oblique, deltoid, and trapezius muscles.
  ______________________________

  Pada-Hastasana
  Hands to Feet Pose

  

  Benefits:

  • Firms and trims the waistline, hips, abdomen, buttocks, and thighs.
  • Increases the flexibility of the spine as well as the glutes, hamstrings, calves.
  • Greatly improves blood circulation to the legs and brain, and strengthens the rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles.

  ____________________________

  Eagle
  Garurasana
  
  
  Benefits:

  • Supplies fresh blood to the sexual organs and the kidneys, increasing sexual power and control.
  • Firms the calves, thighs, hips, abdomen, and upper arms.
  • Improves the flexibility of the hip, knee, and ankle joints and strengthens the latisimus dorsi, trapezius, and deltoid muscles.
  • _________________________________

  Standing Head To Knee Pose

  Dandayamana – JanuShirasana

  

  

  Benefits:

  • Helps develop concentration, patience, and determination.
  •  Improves balance.
  • Tightens abdominal and thigh muscles.
  • Improves hamstring and hip flexibility.
  • Strengthens all the leg muscles, in addition to the deltoid, trapezius, latisimus dorsi, scapula,
  • _________________________

  Standing Bow Pulling Pose

  Dandayamana – Dhanuraiana

  

  

  Benefits:

  • Improves mental determination and develops balance
  • Tightens abdominal and thigh muscles
  • Tightens arms, hips, and buttocks.
  • Improves posture, while increasing elasticity of the rib cage and the lungs
  • Improves flexibility and strength. of the spine, legs, hips and shoulders.
  • ____________________________

  Balancing Stick Pose

  Tuladandasana

  

  

  

  Benefits:

  • Perfects control and balance.
  • Firms hips, buttocks, and upper thighs, as well as providing many of the same benefits for the legs as in Standing Head to Knee.
  • Increases circulation and strengthens the cardiovascular system, this is an excellent exercise for poor posture.
  • Improves flexlibility, strength, and muscle tone of shoulders, upper arms, spine, and hip joints.

  ___________________________________

  Standing separate Leg Stretching Pose

  Dandytamana – Bibhaktaeada – Paschimottanasana

  

  

  

  Benefits:

  • Improves and helps alleviate sciatica by stretching the sciatic nerves in the muscles of the back of the legs.
  • Helps the functioning of most of the internal organs, especially the small and large intestine.

  ______________________________

  Triangle Pose

  Trikanasana

  

  

  Benefits:

  • Works almost every muscles, joint, tendon, and internal organ in the body.
  • Revitalizes nerves, veins, and tissues.
  • Helps lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae.
  • Improves posture.
  • Most important pose to increase the strength and flexibility of the hip and side of the torso.
  • Firms the thighs and hips, slims the waistline, and improves the deltoid, trapezius, scapula, and latisimus muscles.

  __________________________________

  Standing Separate Leg head to Knee Pose

  Dandayamana – Bibhaktapada – Janushirasana

  

  

  Benefits:

  • Many of the same benefits as Hands to Feet Pose.
  • Helps develop concentration, patience, and determination.
  • Improves balance.
  • Tightens abdominal and thigh muscles.
  • Improves hamstring and hip flexibility.
  • Strengthens all the leg muscles, in addition to the deltoid, trapezius, latisimus dorsi, scapula, and biceps.

  _________________________________

  Tree Pose

  Tadasana

  

  

  Benefits:

  • Improves posture patience and balance.
  • Increases the flexibility of the ankles, knees, and hip joints.
  • By strengthening the internal oblique muscles, it helps prevent hernia.

  ____________________________

  Toe Stand Pose

  Padangustasana

  

  

  Benefits:

  • Develops excellent balance, concentration and patience.
  • Helps to cure gout and rheumatism of the knees, ankles, and feet.
  • Helps cure hemorrhoid problems.

  _______________________________

  Dead Body Pose

  Savasana

   Benefits:

  • Dead body pose returns blood circulation to normal.
  • Teaches complete relaxation.

  _____________________________

  Wind Removing Pose

  Pavanamuktasana

  

  

  

  Benefits:

  • Alleviates and reduces flatulence, the source of most chronic abdominal discomforts.
  • Improves the flexibility of the hip joints and firms the abdomen, thighs, and hips.

  ______________________________

  Sit up

  Sit Up

  Benefits:

  • Strengthens the abdomen and hip flexors.
  • Increases flexibility of the spine.

  ________________________________
  Cobra Pose

  Bhujangasana

  

  Benefits:

  • Increases spinal strength and flexibility, helps prevent lower back pain, and helps cure lumbago, rheumatism and arthritis of the spine.
  • Improves menstrual problems (irregularity, cramps, backache)
  • Cures loss of appetite
  • Helps Improve posture
  • Improves the functioning of the liver and spleen.S
  • Strengthens the deltoids, trapezius and triceps.

  _______________________________

  Locust Pose

  Salabhasana
   

  

  

  

  Benefits:

  • Strengthens the upper back, arms, fingers, hamstrings and calves.
  • Helps back or spinal problems such as gout, slipped disc, and sciatica.
  • Helps tennis elbow and is also excellent for toning the buttocks and hip rotators.

  ________________________________

  Full Locust Pose

  Poorna – Salabhasana

  

  Benefits:

  • Same therapeutic value as the Cobra Pose and the same upper-body benefits as the Standing Bow Pulling.
  • Strengthens the middle back, upper arms, hips, and hamstrings.

  _______________________________

  Bow Pose

  Dhanurasana

  

  

  Benefits:

  • Improves the functioning of the large and small intestines, the liver, kidneys, and spleen.
  • Helps straighten rounded spines, relieves backaches, and improves kyphotic upper body posture (rounded shoulders) opening the rib cage and strengthening the upper back, permitting maximum expansion of the lungs and increased oxygen intake.
  • Revitalizes all spinal nerves by increasing the circulation of the spine.
  • Improves digestion and strengthens abdominal muscles, upper arms, thighs and hips.

  ________________________________

  Fixed Firm Pose

  Supta – Vajrasana

  

  Benefits:

  • Helps sciatica, gout and rheumatism in the legs.
  • Strengthens and improves flexibility of lower spine, hip flexors, quadriceps, knees and ankle joints.

  ______________________________

  Half Tortoise Pose

  Ardha – Kurmasana

  

  Benefits:

  • Provides maximum relaxation.
  • Helps indigestion and stretches the lower part of the lungs, increasing blood circulation to the brain.
  • Firms the abdomen and thighs.
  • Increases the flexibility of hip joints, scapula, deltoids, triceps, and latisimus dorsi muscles.

  _____________________________

  Camel Pose

  Ustrasana

  

  Benefits:

  • Stretches the abdominal organs to the maximum and helps constipation.
  • Stretches the throat, thyroid gland, and parathyroid.
  • It opens a narrow rib cage to give more space to the lungs.
  • Because it produces maximum compression of the spine, it improves the flexibility of the neck and spine and relieves backache.
  • Firms and slims the abdomen and the waistline.

  ________________________________

  Rabbit Pose

  Sasangasana

  

  Benefits:

  • Produces the opposite effect of the Camel; as a result, it stretches the spine to permit the nervous system to receive proper nutrition.
  • Maintains the mobility and elasticity of the spine and back muscles.
  • Improves digestion and helps sinus problems, and chronic tonsillitis
  • Wonderful effect on thyroid and parathyroid glands.
  • Improves the flexibility of the scapula and the trapezius muscles.

  _______________________________

  Head to Knee Pose with Stretching Pose

  Janushirasana with Paschimottanasana

  

  

  

  Benefits:

  • Helps to balance blood sugar levels.
  • Improves the flexibility of the sciatic nerves, ankles, knees, and hip joints.
  • Improves digestion.
  • Enhances the proper function of the kidneys.
  • Expands the solar plexus.
  • Relieves chronic diarrhea by improving digestion.
  • Increases the flexibility of the trapezius, deltoid, rectus femoris, and biceps muscles, as well as the sciatic nerves, tendons, hip joints, and last five major vertebrae of the spine.

  ______________________________

  Spine Twisting Pose

  Ardha – Matsyendrasana

  

  

  Benefits:

  • The only exercise that twists the spine from top to bottom at the same time.
  • As a result, it increases circulation and nutrition to spinal nerves, veins, and tissues, and improves spinal elasticity and flexibility of the hip joints.
  • Helps lumbago and rheumatism of the spine.
  • Improves digestion, removes flatulence from the intestines.
  • Firms the abdomen, thighs and buttocks.

  __________________________Blowing in Firm Pose

  Kapalbhati in Vajrasana

  

  Benefits:

  • The last breathing exercise strengthens all the abdominal organs and trims the waistline.
  • Exhales expelled toxins from the body.
  • Cools the body.
  • Completes the practice.
  • Increases circulation.

  _______________________________

  Yoga Positions (Asanas) may be practiced at any time of day except within 2-3 hours of having eaten. You can do postures when the body feels stiff, tense, tired or hyped-up. Be aware not to do too many over-stimulating postures just before bedtime. Asanas are best practiced first in your yoga routine, followed by breathing (Pranayama) and then meditation.

  Restrictions & Precautions

  • There are no age limits either young or old for the practice of yoga. However the application of the techniques will vary according to the abilities of the practitioner. Keep in mind the following.
  • Never practice any yoga techniques under the influence of alcohol or mind altering drugs.
  • Those with disabilities, severe, acute or chronic medical conditions should consult both with their medical practitioner and their yoga teacher to assess any dangers or difficulties which may arise.
  • There are no hard and fast dietary rules necessary to begin the practice of yoga. One does not have to give up smoking, become vegetarian, or be a purist to learn yoga.

  • With Blessings and Inspiration from 

    H H Swami Sri AsanganandaSaraswati Maharaj 

    (Gyan Vihar Ashram Heranj, Kheda Gujarat, INDIA) 

  Hari OM Tat Sat 

  *** 

  Photographs by Haresh Patel
  All PHOTOGRAPHS ARE Copyright
  © 2016-2025 HARESH PATEL
  All rights reserved