Surya Namaskar, also known as Sun Salutation, is a series of yoga poses that are performed in a sequence to pay tribute to the sun and its energy. It is a popular yoga practice that is believed to help improve overall health and well-being. If you are new to yoga and are looking to learn Surya Namaskar steps in Marathi, this beginner's guide is for you.
What is Surya Namaskar?
Surya Namaskar is a series of 12 yoga poses that are performed in a sequence. It is a combination of forward and backward bends, as well as stretching and breathing exercises. Surya Namaskar is believed to help improve flexibility, strength, and balance, as well as reduce stress and anxiety.
How to Do Surya Namaskar Steps in Marathi?
Before you begin, make sure you have a yoga mat and comfortable clothing. Here are the steps to perform Surya Namaskar:
Step 1: Pranamasana (Prayer Pose)
Stand at the edge of your mat with your feet together and your hands in front of your chest in a prayer pose. Take a deep breath and relax.
Step 2: Hasta Uttanasana (Raised Arms Pose)
Inhale and raise your arms above your head, keeping your palms together. Arch your back slightly and stretch your whole body.
Step 3: Uttanasana (Standing Forward Bend)
Exhale and bend forward from your hips, keeping your spine straight. Place your hands on the floor, next to your feet.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right leg back, placing your knee on the floor. Keep your left foot between your hands and look up.
Step 5: Dandasana (Stick Pose)
Hold your breath and bring your left leg back, placing both feet together. Keep your arms straight and your body in a straight line.
Step 6: Ashtanga Namaskara (Salute with Eight Parts)
Exhale and lower your knees, chest, and forehead to the floor. Keep your elbows close to your body and your hips up.
Step 7: Bhujangasana (Cobra Pose)
Inhale and slide forward, raising your chest and head. Keep your shoulders down and your elbows close to your body.
Step 8: Adho Mukha Svanasana (Downward Facing Dog Pose)
Exhale and lift your hips up, forming an inverted V-shape with your body. Keep your arms and legs straight and your head down.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right leg forward, placing your left knee on the floor. Keep your hands on the floor and look up.
Step 10: Uttanasana (Standing Forward Bend)
Exhale and bring your left leg forward, bending from your hips. Place your hands on the floor, next to your feet.
Step 11: Hasta Uttanasana (Raised Arms Pose)
Inhale and raise your arms above your head, keeping your palms together. Arch your back slightly and stretch your whole body.
Step 12: Pranamasana (Prayer Pose)
Exhale and bring your hands back to your chest in a prayer pose. Take a deep breath and relax.
Benefits of Surya Namaskar
Surya Namaskar has numerous benefits for the mind and body. Here are some of them:
- Increases flexibility and strength
- Improves digestion and metabolism
- Reduces stress and anxiety
- Improves cardiovascular health
- Helps regulate menstrual cycles
- Improves lung function and respiratory health
Conclusion
Surya Namaskar is a great way to start your day and improve your overall health and well-being. By following the steps outlined in this article, you can learn how to perform Surya Namaskar steps in Marathi and enjoy its many benefits. Remember to always listen to your body and breathe deeply throughout the practice.