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Surya Namaskar (Sun Salutation ) – How to do Perfect Surya Namaskar. Uses Of Surya Namaskar, Perfect Yoga Workout.

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Surya Namaskar, a sequence of 12 strong yoga asanas (postures) that provide a good cardiovascular workout, is the solution if you’re short on time and looking for a single mantra to stay healthy. Surya Namaskars, which literally translates to “Sun Salutation,” are a great way to keep your body in shape while still keeping your mind calm and stable.

Surya Namaskar is best performed first thing in the morning, on an empty stomach. Let’s start our journey to better health with these easy-to-follow Sun Salutation steps.

Sun Salutation is divided into two sets, each of which consists of 12 yoga poses. You can come across many different versions on how to perform Sun Salutation. For the best performance, however, it is best to stick to one edition and practise it on a regular basis.

Surya Namaskar not only promotes good health, but it also allows you to express gratitude to the sun for sustaining life on this planet. For 10 days in succession, it is better to start each day with a sense of grace and gratitude for the sun’s energy.

After 12 rounds of Sun Salutations, then alternate between other yoga poses and yoga nidra. You might find that this becomes your daily mantra for staying healthy, happy, and calm.

The Origin of Surya Namaskar

The King of Aundh is said to have been the first to implement sun salutations. He noted that during his reign in Maharashtra, India, this sequence must be preserved on a regular basis and without fail. Whether or not this storey is real, the roots of this practise can be traced back to that area, and Surya Namaskar is the most common type of exercise to begin each day.

Many schools in India now teach and practise yoga to all of their students, and they begin their days with the lovely and poetic set of exercises known as sun salutations.

Salutations to the Sun is the literal translation of the phrase “Surya Namaskar.” However, a closer examination of its etymological context reveals a deeper meaning. “I bow my head in full appreciation and give myself to you wholeheartedly without being biassed or partial,” says the word “Namaskar.” Surya is a Sanskrit word that means “one who extends and illuminates the earth.”

As a result, when we perform Surya Namaskar, we bow in reverence to the one who illuminates the universe.

 The 12 Steps of Surya Namaskar are Discussed Below;

1. Pranamasana (Prayer pose)

Stand at the mat’s edge, keeping your feet together and distributing your weight evenly on both feet.

Relax your shoulders and expand your chest.

Lift your arms up from the sides as you inhale, and put your hands together in front of your chest in prayer posture as you exhale.

2. Hastauttanasana (Raised Arms pose)

Lift the arms up and back while breathing in, holding the biceps close to the ears. The goal is to stretch the entire body up from the heels to the tips of the fingers in this pose.

How can this yoga stretch be made more intense?

You should move your pelvis forward a little. Make sure you’re reaching out with your fingertips instead of bending backwards.

3. Hasta Padasana (Hand to Foot pose)

Bend forward from the hip, holding the spine upright, while exhaling. Bring your hands down to the floor beside your feet as you absolutely exhale.

How can this yoga stretch be made more intense?

If required, bend the knees to bring the palms down to the floor. Straighten your knees with a gentle effort. It’s a safe idea to hold the hands in this place and not move them until the sequence is completed.

4. Ashwa Sanchalanasanan (Equestrian pose)

Push your right leg back as far as you can when breathing in. Bring your right knee to the floor and raise your head.

How can this yoga stretch be made more intense?

Make sure the left foot is precisely in the middle of the palms.

5. Dandasana (Stick pose)

When you inhale, pull your left leg back and your whole body into a straight line.

How can this yoga stretch be made more intense?

Maintain a perpendicular relationship between your arms and the floor.

6. Ashtanga Namaskara (Salute With Eight Parts Or Points)

Exhale as you gently lower your knees to the floor. Slightly lower your hips, slide forward, and rest your chest and chin on the surface. Raise your backside a smidgeon.

The two hands, two feet, two knees, the stomach, and the chin are all involved (eight parts of the body touch the floor).

7.Bhujangasana (Cobra pose)

As you slide forward, lift your chest into the Cobra position. In this position, you should keep your elbows bent and your shoulders away from your ears. Take a look up.

How can this yoga stretch be made more intense?

Make a gentle effort to force your chest forward as you inhale, and a gentle effort to push your navel down as you exhale. Tuck your toes in. Make sure you’re stretching as far as you can without straining.

8. Parvatasana (Mountain pose)

In a ‘inverted V’ stance, exhale and raise the hips and tailbone up, shoulders down.

How can this yoga stretch be made more intense?

Keeping the heels on the ground and making a gentle effort to raise the tailbone up will allow you to go deeper into the stretch.

9. Ashwa Sanchalanasana (Equestrian pose)

Inhale deeply and step the right foot forward between the two palms, lowering the left knee to the floor, pressing the hips forward and looking up.

How can this yoga stretch be made more intense?

Place the right foot in the exact middle of the two hands, with the right calf perpendicular to the ground. To deepen the stretch, gently lower the hips down towards the floor when in this position.

10. Hasta Padasana (Hand to Foot pose)

Exhale and step forward with your left foot. Keep your palms flat on the ground. If possible, you can bend your knees.

How can this yoga stretch be made more intense?

Straighten your knees gently and, if possible, try to touch your nose to your knees. Continue to breathe normally.

11. Hastauttanasana (Raised Arms pose)

Inhale deeply, roll your spine forward, raise your palms, and bend backwards a little, turning your hips slightly outward.

How can this yoga stretch be made more intense?

Make sure your biceps are parallel to your ears. Rather than stretching backwards, the aim is to stretch up further.

12. Tadasana

When you exhale, straighten your body first, then lower your arms. Relax in this place and pay attention to your body’s sensations.

ADVANTAGES OF SURYA NAMASKAR: THE ULTIMATE ASANA

Many people believe that the ‘Surya Namaskar’, or sun salutation as it is known in English, is simply a back and muscle strengthening exercise.

However, many people are unaware that it is a full workout for the whole body that does not require the use of any equipment. It also helps us break away from our mundane and exhausting daily routines.

Surya Namaskar, when performed correctly and at the appropriate time, can completely transform your life. It may take a little longer for results to appear, but the skin will soon be detoxed like never before. Surya Namaskar increases the size of your solar plexus, which improves your imagination, intuition, decision-making, leadership ability, and self-confidence.

While Surya Namaskar can be performed at any time of day, the best and most beneficial time is at sunrise, when the sun’s rays revitalise your body and clear your mind. Practicing it in the afternoon immediately energises the body, although doing it at dusk helps you relax.

Surya Namaskar has many advantages, including weight loss, glowing skin, and improved digestion. It also ensures a daily menstrual cycle. Reduces blood sugar levels, reduces anxiety, and aids in the detoxification of the body also, Insomnia is fought.

Caution:

You must take care of your neck when performing the postures so that it does not float backwards behind your arms, as this may cause severe neck injury. It’s also a good idea to avoid bending over abruptly or without stretching because this can strain the back muscles.

The dos and don’t of Surya Namaskar.

Dos

  • To maintain proper body posture when holding the asanas, carefully obey the directions.
  • To get the most out of the experience, make sure to breathe properly and rhythmically.
  • Breaking the flow of the steps, which is designed to function in a flow, can result in delayed results.
  • Do regular practise to acclimate your body to the process and, as a result, develop your skills.
  • Drink plenty of water to stay hydrated and energised during the process.

Don’ts

  • Attempting to maintain complicated postures for an extended period of time will result in injury.
  • Don’t start with too many repetitions; gradually increase the number of cycles as your body becomes more accustomed to the asanas.
  • It’s important not to get distracted while keeping the postures because this will prevent you from having the best results.
  • Wearing clothing that is too tight or too baggy can make it difficult to maintain the postures. When performing Surya Namaskar, dress comfortably.

Number of Rounds One Can Do in a Day.

Doing at least 12 rounds of Surya Namaskars every day is a good idea (one set consists of two rounds).

If you’re new to yoga, start with two to four rounds and work your way up to as many as you can comfortably do (even up to 108 if you’re up to it!). The practise is best performed in sets.

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The Upanishads are ancient Hindu scriptures that contain philosophical and spiritual teachings on a wide range of topics. They are considered to be some of the foundational texts of Hinduism and have had a significant influence on the religion. In this blog post, we will compare the Upanishads with other ancient spiritual texts.

One way in which the Upanishads can be compared with other ancient spiritual texts is in terms of their historical context. The Upanishads are part of the Vedas, a collection of ancient Hindu scriptures that are thought to date back to the 8th century BCE or earlier. They are considered to be among the oldest sacred texts in the world. Other ancient spiritual texts that are similar in terms of their historical context include the Tao Te Ching and the Analects of Confucius, both of which are ancient Chinese texts that are thought to date back to the 6th century BCE.

The Upanishads are considered to be the crown jewel of the Vedas and are seen as the most important and influential texts of the collection. They contain teachings on the nature of the self, the nature of the universe, and the nature of the ultimate reality. They explore the relationship between the individual self and the ultimate reality, and offer insights into the nature of consciousness and the role of the individual in the cosmos. The Upanishads are meant to be studied and discussed in the context of a guru-student relationship and are seen as a source of wisdom and insight into the nature of reality and the human condition.

Another way to compare the Upanishads with other ancient spiritual texts is in terms of their content and themes. The Upanishads contain philosophical and spiritual teachings that are intended to help people understand the nature of reality and their place in the world. They explore a wide range of topics, including the nature of the self, the nature of the universe, and the nature of the ultimate reality. Other ancient spiritual texts that explore similar themes include the Bhagavad Gita and the Tao Te Ching. The Bhagavad Gita is a Hindu text that contains teachings on the nature of the self and the ultimate reality, and the Tao Te Ching is a Chinese text that contains teachings on the nature of the universe and the role of the individual in the cosmos.

A third way to compare the Upanishads with other ancient spiritual texts is in terms of their influence and popularity. The Upanishads have had a significant influence on Hindu thought and have also been widely studied and revered in other religious and philosophical traditions. They are seen as a source of wisdom and insight into the nature of reality and the human condition. Other ancient spiritual texts that have had a similar level of influence and popularity include the Bhagavad Gita and the Tao Te Ching. These texts have also been widely studied and revered in various religious and philosophical traditions and are seen as sources of wisdom and insight.

Overall, the Upanishads are an important and influential ancient spiritual text that can be compared with other ancient spiritual texts in terms of their historical context, content and themes, and influence and popularity. They offer a rich source of spiritual and philosophical teachings that continue to be studied and revered by people around the world.

The Upanishads are ancient Hindu scriptures that are considered to be some of the foundational texts of Hinduism. They are part of the Vedas, a collection of ancient religious texts that form the basis of Hinduism. The Upanishads are written in Sanskrit and are thought to date back to the 8th century BCE or earlier. They are considered to be among the oldest sacred texts in the world and have had a significant influence on Hindu thought.

The word “Upanishad” means “sitting down near,” and refers to the practice of sitting near a spiritual teacher to receive instruction. The Upanishads are a collection of texts that contain the teachings of various spiritual masters. They are meant to be studied and discussed in the context of a guru-student relationship.

There are many different Upanishads, and they are divided into two categories: the older, “primary” Upanishads, and the later, “secondary” Upanishads.

The primary Upanishads are considered to be more foundational and are thought to contain the essence of the Vedas. There are ten primary Upanishads, and they are:

  1. Isha Upanishad
  2. Kena Upanishad
  3. Katha Upanishad
  4. Prashna Upanishad
  5. Mundaka Upanishad
  6. Mandukya Upanishad
  7. Taittiriya Upanishad
  8. Aitareya Upanishad
  9. Chandogya Upanishad
  10. Brihadaranyaka Upanishad

The secondary Upanishads are more diverse in nature and cover a wider range of topics. There are many different secondary Upanishads, and they include texts such as

  1. Hamsa Upanishad
  2. Rudra Upanishad
  3. Mahanarayana Upanishad
  4. Paramahamsa Upanishad
  5. Narasimha Tapaniya Upanishad
  6. Advaya Taraka Upanishad
  7. Jabala Darsana Upanishad
  8. Darshana Upanishad
  9. Yoga-Kundalini Upanishad
  10. Yoga-Tattva Upanishad

These are just a few examples, and there are many other secondary Upanishads

The Upanishads contain philosophical and spiritual teachings that are intended to help people understand the nature of reality and their place in the world. They explore a wide range of topics, including the nature of the self, the nature of the universe, and the nature of the ultimate reality.

One of the key ideas found in the Upanishads is the concept of Brahman. Brahman is the ultimate reality and is seen as the source and sustenance of all things. It is described as being eternal, unchanging, and all-pervading. According to the Upanishads, the ultimate goal of human life is to realize the unity of the individual self (atman) with Brahman. This realization is known as moksha, or liberation.

Here are some examples of Sanskrit text from the Upanishads:

  1. “Aham brahmaasmi.” (From the Brihadaranyaka Upanishad) This phrase translates to “I am Brahman,” and reflects the belief that the individual self is ultimately one with the ultimate reality.
  2. “Tat tvam asi.” (From the Chandogya Upanishad) This phrase translates to “Thou art that,” and is similar in meaning to the above phrase, emphasizing the unity of the individual self with the ultimate reality.
  3. “Ayam atma brahma.” (From the Mandukya Upanishad) This phrase translates to “This self is Brahman,” and reflects the belief that the true nature of the self is the same as the ultimate reality.
  4. “Sarvam khalvidam brahma.” (From the Chandogya Upanishad) This phrase translates to “All this is Brahman,” and reflects the belief that the ultimate reality is present in all things.
  5. “Isha vasyam idam sarvam.” (From the Isha Upanishad) This phrase translates to “All this is pervaded by the Lord,” and reflects the belief that the ultimate reality is the ultimate source and sustainer of all things.

The Upanishads also teach the concept of reincarnation, the belief that the soul is reborn into a new body after death. The form that the soul takes in its next life is believed to be determined by the actions and thoughts of the previous life, a concept known as karma. The goal of the Upanishadic tradition is to break the cycle of reincarnation and achieve liberation.

Yoga and meditation are also important practices in the Upanishadic tradition. These practices are seen as a way to quiet the mind and achieve a state of inner peace and clarity. They are also believed to help the individual realize the unity of the self with the ultimate reality.

The Upanishads have had a significant influence on Hindu thought and have also been widely studied and revered in other religious and philosophical traditions. They are seen as a source of wisdom and insight into the nature of reality and the human condition. The teachings of the Upanishads continue to be studied and practiced by Hindus today and are an important part of the Hindu tradition.

Introduction

What do we mean by Founder? When we say a founder, we mean to say that someone has brought into existence a new faith or formulated a set of religious beliefs, principles and practices which were not in existence before. That cannot happen with a faith such as Hinduism, which is considered eternal. According to the scriptures, Hinduism is the religion of not just humans. Even gods and demons practice it. Ishwar (Ishwara), the Lord of the universe, is its source. He also practices it. Hence, Hinduism is God’s Dharma, brought down to the earth, just as the sacred River Ganga, for the welfare of the humans.

Who is then the Founder of Hinduism (Sanatana Dharma)?

 Hinduism is not founded by a person or a prophet. Its source is God (Brahman) himself. Hence, it is considered an eternal religion (Sanatana dharma). Its first teachers were Brahma, Vishnu and Shiva. Brahma, the creator God revealed the secret knowledge of the Vedas to gods, humans and demons in the beginning of creation. He also imparted to them the secret knowledge of the Self, but due to their own limitations, they understood it in their own ways.

Vishnu is the preserver. He preserves the knowledge of Hinduism through countless manifestations, associated gods, aspects, saints and seers to ensure the order and regularity of the worlds. Through them, he also restores the lost knowledge of various Yogas or introduces new reforms. Further, whenever the Hindu Dharma declines beyond a point, he incarnates upon earth to restore it and revive its forgotten or lost teachings. Vishnu exemplifies the duties which humans are expected to perform upon earth in their individual capacity as householders within their spheres.

Shiva too plays an important role in upholding Hindu Dharma. As the destroyer, he removes the impurities and confusion that creeps into our sacred knowledge. He is also considered the universal teacher and the source of various art and dance forms (Lalitakalas), Yogas, vocations, sciences, farming, agriculture, alchemy, magic, healing, medicine, Tantra and so on.

Thus, like the mystic Ashvattha Tree which is mentioned in the Vedas, the roots of Hinduism are in heaven, and its branches are spread out on earth. Its core is divine knowledge, which governs the conduct of not only humans but also of the beings in other worlds with God acting as its creator, preserver, concealer, revealer and remover of obstacles. Its core philosophy (the shruti) is eternal, while it changing parts (smriti) keep changing according to the time and circumstances, and the progress of the world. Containing in itself the diversity of God’s creation, it remains open to all possibilities, modifications and future discoveries.

Also Read: Prajapatis – the 10 sons of Lord Brahma

Many other divinities such as Ganesha, Prajapati, Indra, Shakti, Narada, Saraswati and Lakshmi are also credited with the authorship of many scriptures. Apart from this, countless scholars, seers, sages, philosophers, gurus, ascetic movements and teacher traditions enriched Hinduism through their teachings, writings, commentaries, discourses and expositions. Thus, Hinduism is derived from many sources. Many of its beliefs and practices found their way into other religions, that either originated in India or interacted with it.

Since Hinduism has its roots in the eternal knowledge and its aims and purpose are closely aligned to those of God as the Creator of all, it is considered an eternal religion (Sanatana dharma). Hinduism may disappear from the face of the earth due to the impermanent nature of the world, but the sacred knowledge which forms its foundation will remain forever and keep manifesting in each cycle of creation under different names. It is also said that Hinduism has no founder and no missionary goals because people have to come to it either by providence (birth) or personal decision due to their spiritual readiness (past karma).

The name Hinduism, which is derived from the root word, “Sindhu” came into usage due to historical reasons. Hinduism as a conceptual entity did not exist until the British times. The word itself does not appear in literature until the 17th Century A.D. In medieval times, the Indian subcontinent was known as Hindustan or the land of Hindus. They were not all practising same faith, but different ones, which included Buddhism, Jainism, Shaivism, Vaishnavism, Brahmanism and several ascetic traditions, sects and sub sects.

The native traditions and the people who practiced Sanatana Dharma went by different names, but not as Hindus. During the British times, all the native faiths were grouped under the generic name, “Hinduism” to distinguish it from Islam and Christianity and to dispense with justice or settle local disputes, property and tax matters.

Subsequently, after the independence, Buddhism, Jainism and Sikhism were separated from it by enacting laws. Thus, the word Hinduism was born out of historical necessity and entered the constitutional laws of India through legislation.

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