How To Perform Surya Namaskar for Beginners I Sun Salutations I Step-by-Step Guide |12 Easy Steps

[@theyogainstituteofficial]

Learn how to practice Surya Namaskar with mantras. With detailed instructions, this video is perfect for beginners and experienced practitioners alike. Share it with your friends and send your comments below. Our goal is to make good health a priority, promote well-being and make this world a healthier place to live in.

[@sathishtec3232]

I have backpain can i do surya namaskar

[@chantaladams4325]

I could never do aerobics for long periods at a time due to weak lower back. But so far, with doing this every day since last year, I've not had any lower back issues. But our make up is different. Only sharing my experience. Peace and blessings. Love and light.

[@ricktasadhukhan2867]

Can one do Surya namaskar while on her periods?

[@blondelightning6200]

Thank you! This is day one for me and I did 11 in a row, not perfect but my best. I have a bowl with 108 beads and another empty bowl. I will put one bead in when I finish one and it is also a much needed mini break for me! I hope to work up to 108 in a day. I hope to also learn the mantras. I turned 60 on Jan 12, 2024 and I have not been doing any exercises for some years now. Today is our wedding anniversary! Married 38 years and together 45 years. Thank you for the inspiration. Hugs from Ontario, Canada ❤

[@ramakrishnav1692]

Hi one round means 12 postures or 24 postures ( both right and left together).

[@blondelightning6200]

Yes. Thank you. :o) I haven't done anymore. I'm sick with a sinus infection. @@ramakrishnav1692

[@chantaladams4325]

Been doing surya namaskar from this vid since I heard about Surya Namaskar in November last year. Aum namah Shivaye 🔱🐍🔥💧🌙🌌🪷🕉️👣🐂🙌🙏

[@YudaraJayalath]

Just have thought to start doing surya namskar from tomorrow ❤❤ here universe suddenly show this to me... Thankyou my universe❤❤❤❤

[@PriyaKumari-ic7md]

Similar incidents happen with me as well .

[@midetedusuitelive4698]

I practice Soorya namaskar but I got more motivated and feel proud of our Indian culture as she explained it step by step. Thank you for this excellent video 🙏🙏

[@srijana7715]

thank for posting this video the way you have said was amazing❤❤❤❤

[@flame0111]

We need more people like her to guide us to become the best version of ourselves and also to know our culture n dharam better... Lots of love Amma...❤❤

[@Tassamaroo]

I’ve been doing this for the past few days and already feel a difference. Thank you so so much for teaching this🌅🌄🌇

[@payalnayak8574]

Watched her in TRS and I can't stop listening to her since that day. This women is amazing!!

[@swathi4549]

Om mitraya namah Om ravaye namah Om suryaya namah Om bhanave namah Om khagaya namah Om pustney namah Om hiranyagharbaya namah Om marichaya namah Om aditya namah Om savithery namah Om arkaya namah Om bhaskaraya namah

[@namamiNarayana]

1 video with so much invaluable Intel. Namostute 🙏🏻🕉️😊

[@aubreytrujillo9945]

Thank you so much for this. Your explanation of surya namaskar is the most well explained without being unnecessarily complicated.

[@HHP610]

Thank you for this, however, I do Surya Namaskar and I am in my 50s, have high BP, slip disc & thyroid, love from North London xx

[@vincyprakash5388]

Mam your teaching of SURYA NAMASKAR was really helpful mam . Thank you mam . 😊 .

[@enigmaticencephalon977]

This video has altogether a wonderful aesthetic vibe from the wisdom that Dadi ji shares to the mantras and making it so beautifully spritual!

[@shamiratalwar9779]

Thank you Dr.Hansaji for the step by step guide to Surya Namaskar 🙏😊 excellent video 👍🏻

[@urmikatbamana694]

Wow U made Surya namaskar so meaningful

[@sharonkour9721]

i was going to do the challenge of 108 for 30 days as im a fan of yoga. But i will take your advice and do 3 4 or maximum 5 till i gets used to it or feel energetic i will see how i get on once i master the technique i will do it everyday to reap the benefits the universe is kijd to show me these videos and i will take full advantage of them and appreciate you for what you bring us to do its so special very special infact to kee0 us healthy and focused i thank you from bottom of my heart and i will stsrt this i usually lioe to do yoga at night as i feel more relaxed i dont have enough time during the day unless i wake up 5am or 6am to perform which i just might but due to it being dark in uk and i live on high floor so an only see sky and not much privacy. I was thinking of doing 5 maximum for 30 days everyday. Wishing you the best and thank you for bringing a brilliant video to me. God bless you ❤

[@anime_gurll00]

What is the best time of doing that??

[@vrateshc]

​@@anime_gurll00, it's best to do it at sunrise time. Else at the sunset. In case none of this is feasible, then do it in mirning or evening, but do ensure that you are empty stomach, ie atleast 3 hours after a meal or even snacks

[@aditizilpelwar148]

Thank you so much for this video, i searched but no one explained about Surya namaskar with these detailing, i was struggling to understand how the breathing is aligned with Surya namaskar which i couldn't understand in any other video and you have explained so easily! Thank you so much! Also thank you for telling us the names of each steps and why we are saying this, the importance of them! When i practiced watching your video i felt beautiful, and energetic! Thank you ❤

[@jyotheeswarikoncha2264]

Thanks much aunty i am looking for Surya namaskar Along with breathing finally came here

[@nehajha941]

It was difficult for me as this was the first time i ever did and that too with mantras that was really feel good factor . Hope i do this everyday and would feel the difference in terms of flexibility and calm soul. Thank you so much🙏

[@SuperJeanrc]

Just seen this video. Thank you for sharing this informative and inspiring video. I am certainly motivated to try this video.

[@stereoheart7]

Beautifully explained!!! Millions of thank you! Hope I'll make better version of myself ❤

[@chaitralijalvi8567]

I have decided to do surya namaskar. But i have not getting proper exercise. But hansaji video recommendations came. I am so happy that hansaji surya namaskar proper video with mantra came

[@vidyachandrasekaran5145]

Pranam and thank you

[@Shreyashhbrdwj]

What a miracle it's just happened😢❤ I was searching for this same and this is very detailed which I was searching...and that's what maa jee gave...thank you so muchhh Dadiimaaa 🙏🙏❤️❤️❤️

[@clashaura7035]

I am sorry.. I am confused. Why is this miracle? Whenever i search for something on KZbin. It gives me same results. Isn't it normal?

[@vargabchakraborty240]

Thank you very much Mataji. You explained all the steps clearly and easily.

[@dwulu3144]

best video I've ssen on this so far

[@raytheshiva]

Very excellent explanation on Surya Namaskar! Thank you so much for sharing this gem of wisdom with us! 🙏🏽

[@abdulshahid1007]

Wow mem explaition very fine and clean thankyou so much mem

[@kingraj8540]

Thanks Amma ...

[@SKH2934-n6h]

New subscriber✋, 👏👏👏 i have been searching from longtime of S.N but exactly this is the main details of Surya namaskar with mantras and breathing exercises in KZbin have ever seen in other channels. Many of them especially some of the gym bugs entered into it dragging to 108 times and also with challenges but i thought it is not good to do more than 9 times fortunately i heard from Madam that 3- 5 is more than enough this info frwd to our friends by me. Thank you for your valuable suggestions. Your One subscription is enough for us.

[@kamalakantagogoi4540]

Thank You for valuable information today I learned right, Surya namaskar is my daily work from 2012 but I did wrongly i.e. Only One side leg using every day. From today I will try to do as your information.Thank You Agin.

[@aishuaishu666]

I was searching for this nearly 1 week.. Thank you mam 🙏

[@alessandraferrari2191]

Dear Doc you are amazing. You are a really good in teaching yoga. It's not easy to find a good one. Believe me🙏🏻🌈🕉️

[@fatimapereira268]

Many many happy returns of the day Madam. May you have many many more

[@bijalpatel113]

Thank you so much for guiding us correct way of doing it 🙏

[@anuvabchakrabarti4089]

thank you so much Hansaji for enlightening us with yoga..

[@priyankasaini2189]

Thank you so much mam for adding some extra knowledge about Surya namaskar 🙏

[@theyogainstituteofficial]

Namaste, It's our pleasure 😊

[@priyankasaini2189]

@@theyogainstituteofficial 🙏

[@hemalatharamasamy7760]

Thank you very much,Ji. We learnt one prayer before Surya namaskar called Hiranmayena Patrena Satyasya Pihitam Mukham Tatwa Pushana Pavrnu Satya Dharmaya Dhrstaye . I hope my pronunciation is correct. Thank you.

[@monjadidishivanii]

vary loving expression and teaching. beautiful and shines souls...

[@angrejdas471]

Explained nicely and performed nicely too. Salute to मैडम गुरु.

[@hamferd6398]

Thank you Dr.Hansaji

[@rakhiajay5255]

Thankyou Hansaji❤

[@cute_as_mochii9389]

Holly cow I was thinking about starting suryanamaskaar Thank you amma ❤😊

[@brucemendis2952]

Then please listen to Amma and practice Surya namaskar daily. Just watching the video won't help.

[@cute_as_mochii9389]

@@brucemendis2952 OfcOurse OfCouRse!!!

[@fatimapereira268]

Thank you Mam for kindness to us. It is done nice n slow so easy to learn. God bless you

[@Gg-cu1el]

Good morning mam very serious sun energy ... rules of universe🤲...🙏..to get cosmic energy=energy universe....

[@paulasmith518]

Great video Ji!🙏 Blessings

[@shahidafri63]

Ayat With Hindi Translation मैने खुद मलका को देखा और उसकी क़ौम को देखा कि वह लोग ख़ुदा को छोड़कर आफताब को सजदा करते हैं शैतान ने उनकी करतूतों को (उनकी नज़र में) अच्छा कर दिखाया है और उनको राहे रास्त से रोक रखा है Surah An-Naml Hindi

[@poonamvaswani2232]

Thank you ma😊God Bless you🙏🏻need to practise 😊

[@subashiniprabhu9987]

Thank s to the gratitude just now thought say mantra n do

[@enfantterrible8008]

Thank you!

[@ramsarode9718]

very nice explained madam..thank you so much 👍❤️🙏

[@dhanrajmohan701]

Public comment. Mataji you are a blessing to devotees. I am happy and proud of you Mataji. Continue the great legacy.

[@sahilchoudhary2567]

Thank you so much mam ..........you helped me a lot🙏❤️❤️

[@krishnamurthyvenkateswaran3566]

Thank you very much.

[@hshruthihanumanthappa3296]

Thank you mam

[@mousumishil6577]

Jethalal chant this everyday😮

[@amishapanda2608]

Thank you so much mam for this video 🙏🙏🙏

[@sakshishirke548]

Thank you so much mam

[@vedranabeg3061]

Thank you❤

[@dikshajadhav1768]

A lot of thanks mam❤

[@kavyabhatkal]

Thank you madum❤❤

[@swapnilkamble2429]

Thank u Aai ❤

[@rajeshsolanki7847]

Thank You. Can I get a PDF of all 12 Asanas with Asana name, inhale/exhale and respective mantras. Thank You 🙏

[@shraddhakebhajan4709]

13 sury namaskar mantr Hite hai aur har Surya namaskar ke chakr par 1 mantr hota hai Aapke iss kadam ki mai sarahana karta hu lekin kripaya aapne ज्ञान में पूर्णता रखे

[@RachnaSarswat]

Aap 13 Surya namaskar mantra bta skte hai ki koun koun se hai. 12 to mujhe bhi pta hai 13 bhi bta dijiye

[@dikshajadhav1768]

Mam a lot of thanks,

[@sugantirajgopal4493]

Thank you Maa'm

[@sumankale6451]

Ma'am thanks a lot

[@AltruisticMystic]

Forget the mantras, focus on the breathing and the practice. Amateurs.

[@subbashpatel9615]

Thanks you so muck for loading this video explaining slowly. Only suggestion you have not got any mantra in writing. Can you do two versions of that in English and Hindi which is printable so we can printable have on floor in front to use this with this practice. Thank you so much.

[@nkybob]

Thank you om namah shivaya

[@gomijasmine225]

Hello Amma, please put a complete food diet for vegetarians. I have recently become a vegetarian. Thank you so much🙏🙏

[@arpitadas313]

Thank you so much mam🙏❤️

[@RobinMcGee-o9n]

It would only require a couple of minutes to show a complete cycle of surya namaskar at natural speed, and it would be very helpful for learners. It's good to get the details in slow action but it would be very nice to witness the full flow of the entire movement.

[@vidyasagarmudumbai3624]

I am very happy with clean explanation thanks for this. But Women should not supposed to ashtaanga namskaar asan Its mentioned to do panchanga namaskar

[@HKHR.FUNDHOUSE]

Very good explanation mataji ❤

[@sinthaporthen3853]

Thank u 🙏🛐🌻🌺💐🌹❤️🙌👐☘️🍀💯👌

[@sunandawadkar6816]

Namaste well explained 🙏🙏

[@nagamuthusrikanthan4122]

Very Fine amma i will tray suria namaskar

[@poojakirtiwar9350]

Hello Ji 🙏🏻 Before my first pregnancy I used to do 108 suryanamaskar daily basis now it's being 6 months i haven't started yet (pregnancy was Caesarean) now I have to start my yoga again is it right time me to do Surya namaskar?? Also I am feeding my baby.....too much confusion and scared because my body is now heavier and have stitches.... Can you make or have video about postpartum for Surya namaskar???

[@sumankale6451]

Thanks maam

[@shiningtaralearningVlogs]

Very nice 👍 amma

[@anandisundar3270]

Can you suggest some modified version for people who find the traditional suryanamaskaar difficult

[@Miss_Das373]

Day 1😊

[@anjelojoseph2772]

Except for suryanamaskar about other asanas & pranayamas is there any chronological order to follow up & improve to other asanas. Pls mention a reliabile source to follow up😊

[@champaratnayake7181]

🙏🙏🙏🙏🙏🙏🙏

[@minanaidu-qn8zn]

Thanks for the step by step suryanamaskara poses. Iam 54 ..I have reactive arthritis and spondylitis ..I should not do this at all.please let me know the best asanas fo my condition for weight loss

[@Powerofsilence2438]

I want to learn

[@pp-vd6kn]

Hello Ma'am, I have a different variation of it with the plank pose and then the knee , chin, chest pose and then bhujanga and in reverse adhomukhaswhwanasan

[@manjulay5461]

🙏🏻🙏🏻🙏🏻dear Hansa maa 🙏🏻🙏🏻🙏🏻

[@poojavd9414]

Good and motivating video could u pls tell me if we can do this when we have low back pain or low back muscle weakness pls tell me tq for the video

[@theyogainstituteofficial]

Namaste, yes, it is best for the back

[@poojavd9414]

@@theyogainstituteofficial thank you very much

[@hindisanskritipathshala]

10 mahine pahale mera uterus open surgery hui hai, kya mai सुर्य namaskar kar sakati hun , ma'am?

[@davispatel9110]

Thanks for this informative video ma’am. 😊 Had a quick question, what is the hold time between each asana in seconds ?

[@theyogainstituteofficial]

Namaste, can hold 6 sec

[@shwtsstw7777]

Make a video with matras for Chandra namaskar also.🌜🙏🏼

[@theyogainstituteofficial]

Namaste. Thank you for your recommendations. We will keep this in mind and work on it

[@umeshpawar1893]

Mam mere bchedani ke muh me ghav hogya tha dr ne cold cotari ki iske bad bhi dard he pet me uske liye yog btaye plz

[@abhishekjha6690]

Dear Hansaji Thanks for this wonderful video, I have a query, when we transition from downward dog pose to astanganamaskara,in which way we retain the breath, do we retain in inhalation with fullness or do we retain in exhalation on emptiness?? 🙏🙏@theyogainstituteofficial

[@Chitta_sura]

Could you pls explain why we should not do Surya namaskar if you have liver problems?

[@theyogainstituteofficial]

Namaste Surya Namaskar involves intense physical movements that may strain the liver, particularly if it's already compromised, potentially worsening liver-related symptoms or conditions.

[@yogaspark]

Good one

[@anonymousyt1202]

Mam pls also tell breathing patterns like when to inhale and exhale 🙏

[@theyogainstituteofficial]

Namaste, Pranamasana (Prayer pose) - Breath Normally Hastauttanasana (Raised arms pose) - Inhale Hastapadasana (Standing forward bend) - Exhale Ashwa Sanchalanasana (Equestrian pose) - Inhale Dandasana (Stick pose) - Exhale Ashtanga Namaskara (Salute with eight parts) - Normal Bhujangasana (Cobra pose) - Inhale Adho Mukha Svanasana (Downward facing dog pose) - Exhale Ashwa Sanchalanasana (Equestrian pose) - Inhale Hastapadasana (Standing forward bend)- Exhale Hastauttanasana (Raised arms pose) - Inhale Tadasana (Mountain Pose) - Normal

[@sangeethasaanu4388]

Surya namaskar will help to increase height after 22year of age ?