What is Surya Namaskar ? – Steps, Poses and Benefits
What is Surya Namaskar ?
- Surya means Sun and Namaskara means salutation. It is basically salutating the Sun through postures.
- Surya Namaskara is a series of 12 physical postures. These postures stretch various muscles and spinal column and give flexibility to the whole body.
Let us perform Surya Namaskara by following the steps given below:
- Stand erect with feet together. Join the palms together in front of the chest in a namaskara mudra. Remain in this posture for a few seconds.
- Inhaling, raise both arms above the head and slightly bend trunk backward. Remain in this posture for a few seconds.
- Exhaling, bend forward from the waist keeping the arms by the side of the ears until palms touches the floor on both sides of the feet and the forehead touches the knees. Remain in this posture for a few seconds.
- Extend the right leg behind as far as possible. Bend the left knee and keep the left foot on ground between the palms. Remain in this posture for a few seconds.
- Exhaling, bring the left leg back to join with the right leg. Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle with the floor. Try to place the heels flat on the ground. Remain in this posture for a few seconds.
- Gently lower knees, chest and chin to the ground with normal breathing. Toes, knees, chest, hands and chin should touch the floor. The buttocks are kept up. Remain in this posture for a few seconds.
- Lower the hips while pushing the chest forward, and raise the trunk upward until the spine is fully arched and the head is facing up. The legs and lower abdomen remain on the floor. Inhale while raising torso. Remain in this posture for a few seconds.
- Exhaling, lower the trunk keeping the palms flat on the floor. Place both feet flat on the ground. Raise the buttocks and lower the head between the arms. Remain in this posture for a few seconds.
- Inhaling, extend the left leg behind as far as possible. Bend the right knee and keep the right foot on the ground between the palms. Remain in this posture for a few seconds.
- Exhaling, bring the stretched left foot forward. Join both legs, straighten the knees and bend forward. Bring the head near the knees. Palms should be placed on floor beside the feet. Remain in this posture for a few seconds.
- Inhaling raise both arms and the trunk slowly. Bend backwards with arms stretched up. Stay in the posture for a few seconds.
- Breathing out, come to an erect and straight position. Bring the hands in front of the chest and join the palms together in namaskara posture. Breathe normally in this position. Remain in this posture for a few seconds.
Remember the following points:
| Do’s | Don’ts |
| • Synchronise breathing with the movements of the body. • Inhale during upward bending and exhale during forward bending. |
• Do not practice beyond your capacity. • The person having spinal cord injury should not practice surya namaskara. |
Surya Namaskar Benefits :-
• It helps to increase strength, endurance and flexibility.
• It improves concentration.
• It removes excess fat.
• It gives energy to the body.
• It helps in increasing the height of growing children and tones up their body.
• It warms up the body.
• It improves blood circulation all over the body.
• It provides flexibility to the whole body.
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TOP YOGA MCQs Questions and Answers
1. Which is the Sanskrit root (verb form) for the etymological derivation of the word “Yoga”?
(A) Yug
(B) Yuge
(C) Yuj
(D) Yuje
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2. Who was the Yoga Guru of Swami Kuvalayananda?
(A) Pattabhi Jois
(B) T. Krishnamacharya
(C) Madhav Das
(D) Yogendra
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3. Which of the following practice leads to immortality, according to Ishavasyopanishad?
(A) Vairagya
(B) Viveka
(C) Vidya
(D) Vishaya
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4. Definition of Yoga according to Kathopanishad is
(A) Control on mind
(B) Control on sense organs, mind and intellect
(C) Control on sense organs and intellect
(D) Control on body and mind
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5. How many types of Kundalini by nature are described in Siddha Siddhant Paddhati?
(A) 02
(B) 03
(C) 04
(D) 06
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6. Which Upanishad described the ‘Shandilya Vidya’?
(A) Kathopanishad
(B) Brihadaranyakopanishad
(C) Aitareyopanishad
(D) Chhandogyopanishad
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7. Which of the following are the types of Pranayama, according to Patanjala Yoga Sutra?
I. Stambhavritti Pranayama
II. Sahita Pranayama
III. Bahyabhyantara Vishayakshepi Pranayana
IV. Kevali Pranayama
Use the codes given below for correct answer:
(A) I and II are correct.
(B) II and III are correct.
(C) I and III are correct.
(D) II and IV are correct.
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8. Given below are two statements, labelled as Assertion (A), and a Reason (R). Indicate your answer from the alternatives below:
Assertion (A): Pashchimōttanasana is contraindicated in sciatica.
Reason (R): Pashchimōttanasana is a type of forward bending asana.
All types of forward bending asanas should be contraindicated in sciatica. In the context of above two statements, which one of the following is correct?
(A) Both (A) and (R) are true and (R) is the correct explanation of (A).
(B) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(C) (A) is true, but (R) is false.
(D) (A) is false, but (R) is true.
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9. In which of the following text ‘Bhujangikaran’ Pranayama is described?
(A) Yoga Vashishtha
(B) Shiva Samhita
(C) Hatha Ratnavali
(D) Siddha Siddhanta Paddhati
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10. What do you understand by the term ‘Adhi’?
(A) Physical disorders originated in Annamaya Kosha.
(B) Mental/Emotional disorders originated in Manomaya Kosha.
(C) Mental/Emotional disorders originated in Annamaya Kosha.
(D) Physical disorders originated in Manomaya Kosha.
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11. Which day is celebrated as ‘International Day of Yoga’?
(A) June 20
(B) June 21
(C) June 22
(D) June 23
Answer ⇒ ????