Position-12: Pranamasana (The prayer posture)
Breathing- Exhale as you assume the posture.
Mantra- Om Bhaskaraya Namaha (Salutations to he who leads to enlightenment).
This is the final posture.
POSITIONS-13 TO 24
Positions 1 to 12 complete a half round of Surya Namaskara. For the second round, to complete the sequence, positions 1 to 12 are repeated but with certain minor changes:
DURATION
The practice of these asanas is twofold and the practice depends on the intended benefits. For spiritual benefits perform positions 3 to 12 slowly. Reverse is the case for physical benefits and the same asanas 3 to 12 are to be performed quickly. Beginners should not perform a large number of rounds but start with 2 or 3 and add one more position on every successive day.
SEQUENCE
Surya Namaskara should ideally be practiced before all other asanas since it loosens the body and removes sleepiness. After completing these exercises- practice shavasana for sometime to allow heartbeat and respiration to return to normal and all body muscles to relax.
Precautions
LIMITATIONS
There are no age limitations for performing Surya Namaskara. Pregnant women after the fourth month of pregnancy should not perform these positions.
Benefits-In addition to the benefits listed with each position surya namaskara has tremendous positive influence on the whole body. Some of the other benefits of performing the complete set of positions are:
Surya Namaskara ensures overall health of the practitioner and is the ideal exercise for all age groups.
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