New Delhi, Oct 19: Suryanamaskar is a combination of 12 different postures, followed in a particular sequence with a specific breathing pattern. It helps an individual to vitalize and unblock the whole system. It reduces fat from almost all parts of the body, as it stretches each and every muscle and tones it.You can keep a small carpet or piece of cloth to stand on. But it should be clean & kept safely after the entire activity is over.There are 12 names of lord Sun that need to be chanted during the entire exercise. One name/prayer before commencement of each round. Each round consists of 12 postures/positions and there are 12 rounds.Position 1Stand with your feet together and palms folded in front of your chest. Close your eyes and chant the Mantra Om Mitrayah Namaha..... breath normally. Position 2Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your abdomen as much as possible and lean backwards. Inhale and chant Om Khagaya Namaha..... Position 3Bend forward and place your palms at the side of your feet. Touch the knee with your forehead and exhale deeply, while chanting Om Suryaya Namaha..... Position 4Take one leg back and place the other leg in the front with palms firm on the ground. Raise your head and inhale, while chanting Om Bhanuvae Namaha..... Position 5Bring the leg that was in front next to other one and keep the hips off the floor, with your hands supporting the body in a push-up position. Exhale and chant Om Ravi Namaha..... Position 6Lower your knees, chest and forehead, with your palms firmly on the ground next to your chest and elbows bent upwards. Hold the breath here and chant Om Pushnae Namaha..... Position 7Lower your waist and raise your upper body. Look upwards and keep your arms straight. Inhale and chant Om Hiranya-Garbhaya Namaha.....Position 8Raise your hips and bring your head to the floor with eyes on the navel and heel on the floor - like an inverted 'V'. Exhale and chant Om Marichiye Namaha..... Position 9In this step the posture is the same as in step 4. Inhale and chant Mantra Om Adityaya Namaha. Position 10In this step the posture is the same as in step 3. Exhale while chanting Om Savitre Namaha.....Position 11In this step the posture is the same as in step 2. Inhale and chant Om Arkaya Namaha..... Position 12In this step the posture is the same as in step 1. Breathe normally and chant Om Bhaskaraya Namaha.....
