SURYA NAMASKAR - Part 2

1. POSTURE OF THE FIRST NAMASKARA DAKSHASANA

Mantra: OM MITRAYA NAMAH
Procedure : In the first position of Surya Namaskara contemplate the virtues of Lord Surya with concentrated mind and feel that you are the friend of everybody and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hand, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point your vision on the tip of the point your vision on the tip of the nose. This is a position of attention. Since you stand straight in 'Daksha' position hence this posture is named 'DAKSHASANA'.
BENEFITS -

a. Disorders of the skin and waists are corrected, the back becomes strength and new life and vigor are pumped into the legs. b. Focusing of the vision on nose helps to control the mind. c. The face becomes glorious d. It is an easy and effective way of attaining good health and development of personality for the students. e. Meditating with concentrated mind enhances confidence.


2. POSTURE OF THE SECOND NAMASKARA NAMASKARASANA

Mantra : OM RAVAYE NAMAH
Procedure : Fold together both of your hands in such a way that that both the thumbs begin to touch your chest. Expand your chest and pull in the belly as far as possible. Look straight ahead. The head, the neck and the body should remain in a straight line. Closing the mouth inhale the breath and hold it inside as far as possible and then expose the breath.
BENEFITS:
Disease of the throat is corrected and voice is enhanced. Both mind and body become healthy.


3. POSTURE OF THE THIRD NAMASKARA PARVATASANA
Mantra: OM SURYAYA NAMAH
Procedure: Raising the arms up, stretch whole of your body backward while gazing the sky with open eyes. Ben backward as mush as possible, expand your chest at the same time.
BENEFITS:
Both the shoulders and the food pipe (Esophagus) get exercise and diseases related to them are corrected. Eyesight is also improved.


4. POSTURE OF THE FOURTH NAMASKARA HASTAPADASANA
Mantra: OM BHANAVE NAMAH
Procedure: Inhaling the breath through nostrils retain it and bend forward without folding the knees. Ultimately rest both of your palms on the ground and touch your knees with your forehead or the nose and exhale the breath that you held so far with audible sound. If, in the beginning you are unable to rest your palms on the unable to rest your palms on the ground, simply touch the ground with finger and practice slowly.
BENEFITS :
a. Disorders of the belly and digestive system are corrected. The chest grows strong, hands too become stronger and your become well balanced, beautiful and good looking. b. Diseases of the feet, fingers are also corrected and new lease of life is pumped in week persons.


5. POSTURE OF THE FIFTH NAMASKARA EKAPADA PRASARANASANA
Mantra: OM KHAGAYA NAMAH
Procedure: Inhale the breath through nostrils and pull your right leg
backward in such a way that the knee and the fingers of the foot touch the
ground. Push forward your left leg pressing the abdomen (belly) hard. Then
raising your head as high as possible, look upward. Push down the waist and
hold the breath and stay in the osture as long as you can.
BENEFITS :
a. The posture stresses the small intestine as well as the seminal vesicles and these
are stretched. Thus this posture helps in correcting the constipation and diseases
of the liver.
b. Thinness of the semen is also corrected.
c. Diseases of the Throat are also corrected.


6. POSTURE OF THE SIXTH NAMASKARA BHUDHARASANA
Mantra: OM PUSHNE NAMAH
Procedure: Inhale the breath deeply and hold it and pull both of your legs
backward, so that the thumbs of the feet, ankles and knees touch each other.
Stabilizing the feet and keeping the head, waist, the back and the elbows in a
line bend forward and resting both the palms on the ground keep your body like a bow.
BENEFITS :
One get relief from the pains specially of arms, legs and the knees, Bulging waist is
trimmed and slimmed this posture is like a panacea for the abdominal disorders.



7. POSTURE OF THE SEVENTH NAMASKARA ASHTANGA
PRANIPATASANA
Mantra : OM HIRANYAGARBHAYA NAMAH
Procedure : Holding the breath, rest both of your knees on the ground. Touch
the ground with your chest and touch the lower part of the neck with chin. Also touch the
ground with the upper part of the forehead and the nose. Please note that the abdomen
should not touch the ground. It should be pulled in. Exhale the breath now, both the
hands (palms) must be kept on the sides of the chest (Fig.)
BENEFITS :
a. This posture makes the arms strong.
b. If ladies perform this Asana before getting pregnant, the breast fed babies could
be saved from the attacks of many diseases.