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Yoga - Surya Namaskar as Therapy

Globally, non communicable diseases (NCDs) such as Diabetes, Heart Disease, Cancer, etc are increasingly recognized as a major cause of morbidity and mortality.

Cause of Unhealthy Life

Unhealthy Lifestyle, poor diet, lack of exercise and emotional stress are the main causes of non-communicable diseases.

Stress is a “phylogenic response pattern to a demanding situation”.

Blood Pressure is affected by emotions such as fear, anger, etc, but the effects tend to be short lived. But when a person tends to lead a life full of tension, anxiety, worry, etc, the continued excitation of sympathetic nervous system, the blood pressure remains persistently high.

Yoga – the Solution

Health according to yogic concept (accepted by WHO) is a positive state of well being at Physical, Mental, Social and Spiritual aspects of personality. Yoga is a conscious process of going back to your stress free, blissful nature. Yoga helps one realize that being happy is one’s own nature. Yoga reduce sympathetic tone by consciously relaxing and breathing. By consciously watch one’s breath one watch one’s thoughts and slowly, through awareness, the yogi removes the negative thoughts that result in stress.

"Surya Namaskar serves as a great practice to manage psychosomatic ailments" such as Diabetes and reduce the risk for Heart Disease.

Surya Namaskar Practice

Surya Namaskar is a unique practice, which gives the benefits of sthula (gross) as well as suksma (subtle) vyayam (exercises). Any able-bodied person aged from 8-80 years can perform this practice. This practice is beneficial for students and children in growing age.

Benefits of Surya Namaskar

Surya Namaskar helps:

  • Achieve healthy and efficient body, balanced state of mind

  • Enhance work efficiency through concentration, alertness, memory development and emotional control

  • Tones up the functioning of various systems in the body, such as sensory, respiratory, digestive, circulatory, muscular and nervous system.

  • Bija Mantras chanted while performing the namaskars generate minute vibrations in the body correcting the functioning of exocrine and endocrine systems of glands.

Surya Namaskar Mantra and Bija Mantras

Starting Prayer:

Hiranmayena patrena satya sapihitam mukham Tat twam pusam apavarnu satya dharmaya drustaye.

Meaning: O Sun, truth is covered by the sensual desires (which can be liked to golden orb that sun represents) . Please open the door to lead me to the truth.

Bija Mantras

Bija Mantras help in generating resonance in different aspects of our body and mind.

  • Aum Hram Mitraya Namaha

  • Aum Hrim Ravaye Namaha

  • Aum Hrum Suryaya Namaha

  • Aum Hraim Bhanave Namaha

  • Aum Hroum Khagaya Namaha

  • Aum Hraha Pushne Namaha

  • Aum Hram Hiranyagarbhaya Namaha

  • Aum Hrim Marichaye Namaha

  • Aum Hrum Adityaya Namaha

  • Aum Hraim Savitre Namaha

  • Aum Hroum Arkaya Namaha

  • Aum Hraha Bhaskaraya Namaha

Do’s and Don’ts of Surya Namaskar

  • Must be performed with empty-stomach

  • Should be performed with full awareness

  • Preferable to do this exercise in open, fresh air

  • Can be performed individually as well as in the group

  • Perform on a clean mat

  • Desirable to maintain 30 minutes gap for taking bath before or after the practice


  • Women may avoid the practice during menstruation period.

  • Pregnant women should avoid this practice.

  • People suffering from hernia, spinal disorders, high BP should practice after consulting the doctor as well as competent yoga instructor

Disclaimer: Please consulting your doctor before practicing Yoga and Surya Namaskar

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