YOGA CHANGE YOUR LIFE

Benefits of Surya Namaskar

A. It improves the blood circulation of all the important organs of the body. 
B. Improves the functioning of the heart and lungs. 
C. Strengthens the muscles of the arms and waist. 
D. Makes the spine and waist more flexible.
E. Helps in reducing the fat around the abdomen and thus reduces weight.
F. Improves digestion.
G. Improves concentration power.

** Importance of Surya Namaskar **

The Sanskrut language says :

आदित्यस्य नमस्कारं ये कुर्वन्ति दिने दिने ।
जन्मान्तरसहस्रेषु दारिद्र्यं नोपजायते ।।

Aadityasya namaskaram ye kurvanti dine dine |
Janmaantarsahasreshu daridryam nopajaayate ||

Meaning : It is said that the person who does Surya Namaskar is untouched by poverty for his thousand lifetimes.

** Various chants (mantras) to be recited while performing Surya Namaskar **

1. Om Mitraaya namahaa
2. Om Ravaye namahaa
3. Om Suryaaya namaha
4. Om Bhaanave namahaa
5. Om Khagaaya namahaa
6. Om Pushane namahaa
7. Om Hiranyagarbhaaya namahaa
8. Om Marichye namahaa
9. Om Aadityaaya namahaa
10. Om Savitre namahaa
11. Om Akaarye namahaa
12. Om Bhaaskaraaya namahaa
13. Om Sri Savitru Surya Naaraayanaaya namahaa

** Method of performing Surya Namaskar (please check the image for details) **

1.Surya Namaskar should be done facing the early morning mild sunlight from the east.

2. There are ten different positions / asans that make a Surya Namaskar.

3. Repeat at least 12 set of Surya Namaskar everyday.

4. Please refer the image for inhale (breathing in), exhale (breathing out) and retain (no breathing in or out - hold) states for each position / asan.

5. To get maximum benefit of Surya Namaskar hold yourself in each position for at least 10 to 15 seconds.

*** Health Note : People with neck problems should consult a professional trainer or doctor before performing Surya Namaskar. 









Hatha yoga asanas were first described in the sutras. In modern times as more books were written by different yogi or guru, the nomenclature has diverged. For example Hanumanasana, the supported version of which is typically called "Runner's Stretch" by Kripalu practitioners. Also, a "Flat Back Forward Bend" in theShivananda system is referred to as "Stretching Pose" in both Ashtanga Vinyasa Yoga and Bikram Yoga

Sanskrit transliteration	Sanskrit	English	Image	Classification
Adho Mukha Śvānāsana	अधोमुखश्वानासन	Downward-Facing Dog Pose		Arm Balance and Forward Bend.
Adho Mukha Vṛkṣāsana	अधोमुखवृक्षासन	Downward-Facing Tree (Full Arm Balance)		Arm Balance
Ākarṇa Dhanurāsana	आकर्णधनुरासन	Bow posture up to ear		Forward Bend (Paschima Pratana Sthiti)
Anantāsana	अनन्तासन	Ananta's pose. Ananta was a beast that would transport lord Vishnu		Supine Leg stretch
Anjaneyasana	अञ्जनेयरासन	Honorable Pose, Crescent Moon, Crescent Lunge		Standing asana (Hip opener)
Ardha Candrāsana	अर्धचन्द्रासन	Half moon		Standing asana (Uttihista Sthiti)
Ardha Matsyendrāsana	अर्धमत्स्येन्द्रासन	Half lord of the fishes pose		Twisting (Parivrrta Sthiti)
Ardha Navāsana	अर्धनावासन	Half boat posture		Abdominal asana (Udara Akunchana Sthiti)
Aṣṭāvakrāsana	अर्धमत्स्येन्द्रासन	Astavarkra's pose. Astavakra was a sage that appears in the Mahabarata		Arm SECe
Baddha Koṇāsana	बद्धकोणसन	Bound angle		Sitting asana/Forward Bend (Upavista Sthiti/Paschima Pratana Sthiti)
Bakāsana	बकासन	Crane		Arm Balance
Bālāsana	बालासन	Child's Pose		Kneeling forward bend
Bharadvājāsana	भरद्वाजासन	Bharadvaja's twist		Twisting (Parivrrta Sthiti)
Bhekāsana	भेकासन	Frog		Backbend (Extension) (Purva Pratana Sthiti)
Bhujaṅgāsana	भुजङ्गासन	Cobra		Backbend (Purva Pratana Sthiti)
Bhujapīḍāsana	भुजपीडासन	Arm-pressing posture		Arm balance
Bidalasana	बिडालासन	Cat Pose		Kneeling
Caturaṅga Daṇḍāsana	चतुरङ्गदण्डासन	Four-Limbed Staff		Arm Balance
Daṇḍāsana	दण्डासन	Staff pose		Sitting asana (Upavista Sthiti)
Dhanurāsana	धनुरासन	Bow		Backbend (Purva Pratana Sthiti)
Dvi Pāda Sirsāsana	द्विपादशिरसासन	Both feet behind head (lit: two-footed head stand)		Forward Bend (Paschima Pratana Sthiti)
Dvi Pāda Viparīta Daṇḍāsana	द्विपदविपरीतदन्डासन	Two-Legged Inverted Staff Pose		Backbend (Purva Pratana Sthiti)
Eka Pada Koundinyāsana I	एकपादकौन्दिन्यासन	Twisted one legged arm balance / Koundiya was the name of a sage		Arm balance
Eka Pada Koundinyasana II	एकपादकौन्दिन्यासन	one legged arm balance with straight legs / Koundiya was the name of a sage		Arm balance
Eka Pāda Rājakapotāsana I	एकपादराजकपोतासन	One-Legged King Pigeon		Backbend (Purva Pratana Sthiti)
Ekapādaśīrṣāsana	एकपादशीर्षासन	Foot behind Head Pose		Forward Bend (Paschima Pratana Sthiti)
Eka pāda śīrṣāsana	एकपादशीर्षासन	One legged supported head balance		Inverted asana (Viparita Sthiti)
Garbhāsana	गर्भासन	Fetus
Garuḍāsana	गरुडासन	Eagle pose		Standing asana (Uttihista Sthiti)
Gomukhāsana	गोमुखासन	Cow faced pose		Sitting asana (Upavista Sthiti)
Guptasana	गुप्तसन
Halāsana	हलासन	Plough		Inverted asana (Viparita Sthiti)
Hanumanāsana	हनुमनासन	Monkey Pose		Leg Stretch
Jānuśīrṣāsana	जानुशीर्षासन	Head-to-Knee Forward Bend		Forward Bend (Paschima Pratana Sthiti)
Jaṭharaparivartanāsana	जठरपरिवर्तनासन	Belly-revolving posture
Karṇapīḍāsana	कपोतासन	Ear-pressing		Inverted asana (Viparita Sthiti)
Krāuñcāsana	क्रौञ्चासन	Heron
Kukkuṭāsana	कुक्कुटासन	Cockerel		Arm Balance
Kūrmāsana	कूर्मासन	Tortoise		Forward Bend (Paschima Pratana Sthiti)
Lolāsana	लोलासन	Pendant
Mahāmudrā	महामुद्रा	The great seal posture		Forward Bend (Paschima Pratana Sthiti)
Makarāsana	मकरासन	Crocodile
Maṇḍalāsana	मण्डलासन	Circle
Marjaryasana	र्जर्यअसन	Cat pose
Matsyāsana	मत्स्यासन	Fish		Supine backbend
Matsyendrāsana	मत्स्येन्द्रासन	Lord of the Fishes	Twisting (Parivrrta Sthiti)
Mayūrāsana	मयूरासन	Peacock		Arm Balance
Muktahastaśīrṣāsana	मुक्तहस्तशीर्षासन	Head stand		Inverted asana (Viparita Sthiti)
Muktasana	मुक्तसन	The liberated Pose
Naṭarājāsana	नटराजासन	Dancer or Lord of the Dance		Backbend (Purva Pratana Sthiti)
Nāvāsana	नावासन	Boat		Sitting asana
Nirālambasarvāṅgāsana	निरालम्बसर्वाङ्गासन	Unsupported shoulder stand		Inversion (Viparita Sthiti)
Pādahastāsana	पादहस्तासन	Standing Forward Bend		Standing asana (Uttihista Sthiti)
Padma Pinyamayurasana		Peacock Feather Pose with legs in Padmasana/Elbow Balance		Arm Balance
Padmāsana	पद्मासन	Lotus		Sitting asana (Upavista Sthiti)
Paripūrṇanāvāsana	परिपूर्णनावासन	Full Boat		Abdominal asana (Udara Akunchana Sthiti)
Parivṛttabaddhapārśvakoṇāsana		Revolved Side Angle		Asymmetrical standing twist with hand lock
Parivrtta Pārśvakonasana	परिवृत्तपार्श्वकोणासन	Revolved Side Angle		Twisting (Parivrrta Sthiti)
Parivṛttatrikoṇāsana	परिवृत्तत्रिकोणासन	Revolved Triangle		Twisting (Parivrrta Sthiti)
Parsvottanāsana		Intense stretch to the side		Standing asana (Uttihista Sthiti)
Paryaṅkāsana	पर्यङ्कासन	Couch Pose		Sitting asana (Upavista Sthiti)
Pāśāsana	पाशासन	Noose		Twisting (Parivrrta Sthiti)
Paścimottānāsana Paccimasana Paschima tana	पश्चिमोत्तानासन	Extension of the posterior (western) part of the body		Forward Bend (Paschima Prattana Sthiti)
Prasāritapādottānāsana	प्रसारितपादोत्तानासन	Wide Stance Forward Bend		Standing asana (Uttihista Sthiti)
Rajakapotāsana	कपोतासन	King Pigeon		Backbend (Purva Pratana Sthiti)
Śalabhāsana	शलभासन	Locust		Backbend (Purva Pratana Sthiti)
Salamba Sarvāṅgāsana I	सर्वाङ्गासन	Shoulder Stand		Inversion (Viparita Sthiti)
Salamba Śīrṣāsana I	शीर्षासन	Supported Headstand		Inversion (Viparita Sthiti)
Samakoṇāsana	समकोणासन	Straight angle
Samasthitiḥ	समस्थितिः	Equal Standing		Standing asana (Uttihista Sthiti)
Sasangasana	शसांगासना	Rabbit
Śavāsana Shavasana Sarvasana Mrtasana	शवासन	Corpse Pose		Resting asana (Visranta Karaka Asana)
Sethubandasana	सेतुबन्धसन	Bridge Pose		Backbend (Purva Pratana Sthiti)
Setubandhasarvāṅgāsana	सेतुबन्धसर्वाङ्गासन	Shoulder supported Bridge		Backbend (Purva Pratana Sthiti)
Siddhāsana	सिद्धासन	Siddhi's Pose		Sitting asana (Upavista Sthiti)
Siṁhāsana	सिंहासन	Lion
Sukhāsana	सुखासन	Auspicious (Easy) Pose		Sitting asana (Upavista Sthiti)
Suptabaddhakoṇāsana	सुप्तभदकोणासन	Reclining Bound Angle		Resting asana (Visranta Karaka Asana)
Suptakoṇāsana	सुप्तकोणासन	Angle		Inversion (Viparita Sthiti)
Supta Padangustasana I		Catching the big toe supine pose		Supine Leg stretch
Suptavajrāsana	सुप्तवज्रासन	Thunderbolt
Suptavīrāsana	सुप्तवीरासन	Reclining Hero		Resting asana (Visrana Karaka Asana)
Svastikāsana	स्वस्तिकासन	Cross Pose		Sitting asana (Upavista Sthiti)
Tāḍāsana	ताडासन	Mountain Pose		Standing asana (Uttihista Sthiti)
Tiṭṭibhāsana	टिट्टिभासन	Insect Pose		Arm balance
Trikoṇāsana	त्रिकोणासन	Triangle		Standing asana (Uttihista Sthiti)
Tulāsana	तुलासन	Balance posture		Arm Balance
Uḍḍīyānabandha	उड्डीयानबन्ध	The abdominal lock
Upavesāsana		Sitting Down Pose		Standing asana
Upaviṣṭakoṇāsana	उपविष्टकोणासन	Open Angle		Forward Bend (Paschima Pratana Sthiti)
Urdhva Dhanurasana	चक्रासन	Upwards-facing bow		Backbend (Purva Pratana Sthiti)
Ūrdhvamukhaśvānāsana	ऊर्ध्वमुखश्वानासन	Upward-Facing Dog		Backbend (Purva Pratana Sthiti)
Uṣṭrāsana	उष्ठासन	Camel		Backbend (Purva Pratana Sthiti)
Utkaṭāsana	उत्कटासन	Awkward Pose/Powerful pose		Standing asana (Uttihista Sthiti)
Uttanakūrmāsana	उत्तानकूर्मासन	Inverted Tortoise
Uttānāsana	उत्तानासन	Standing Forward Bend		Standing asana (Uttihista Sthiti)
Utthitahastapādāṅguṣṭhāsana	उत्थितहस्तपादाङ्गुष्ठासन	Standing Big Toe Hold		Standing asana (Uttihista Sthiti)
Utthitapārśvakoṇāsana	उत्थितपार्श्वकोणासन	Extended Side Angle		Standing asana (Uttihista Sthiti)
Uttihita Pārśvakonasana		Extended Side Angle Pose		Standing asana (Uttihista Sthiti)
Vajrāsana	वज्रासन	Thunderbolt		Sitting asana (Upavista Sthiti)
Vasiṣṭhāsana	वसिष्ठासन	Vasista's pose/Vasista is the name of a sage		Arm Balance (Side Plank Pose)
Vātāyanāsana	वातायनासन	Horse		Standing asana (Uttihista Sthiti)
Viparītakaraṇi	विपरीतकरणि	Legs-up-the-Wall		Inverted asana (Viparita Sthiti)
Vīrabhadrāsana I	वीरभद्रासन	Warrior I		Standing asana (Uttihista Sthiti)
Vīrabhadrāsana II	वीरभद्रासन II	Warrior II		Standing asana (Uttihista Sthiti)
Vīrabhadrāsana III	वीरभद्रासन III	Warrior III		Standing asana (Uttihista Sthiti)
Vīrāsana	वीरासन	Hero		Sitting asana (Upavista Sthiti)
Vṛkṣāsana	वृक्षासन	Tree		Standing asana (Uttihista Sthiti)
Vṛścikāsana	वृश्चिकासन	scorpion		Backbend (Purva Pratana Sthiti)

Natarajasana	King Dancer Pose, Lord of the Dance Pose		Intermediate
Natarajasana	King Dancer Pose, Lord of the Dance Pose II		Intermediate
Navasana	Yoga Boat Pose		All Levels
			Coming Soon
Padmasana	Lotus Pose		Intermediate
Parivrtta Marichyasana	Marichi's Pose III, Seated twist		Intermediate
Parivrtta Trikonasana	Revolved Triangle Pose		Intermediate
Parsva Bakasana	Side Crane Pose, Side Crow Pose		Advanced
Paschimottanasana	Seated Forward Bend		Beginner, All levels
Plank Pose	Yoga Plank Pose		Beginner, All levels
Prasarita Padottanasana	Standing Straddle Forward Bend, Wide-Legged Forward Bend		All levels

Top 10 Benefits of Daily Yoga

Weight loss, a strong and flexible body, glowing beautiful skin, peaceful mind, good health – whatever you may be looking for, yoga has it on offer. However, very often, yoga is only partially understood as being limited to asanas (yoga poses). As such, its benefits are only perceived to be at the body level and we fail to realize the immense benefits yoga offers in uniting the body, mind and breath. When you are in harmony, the journey through life is calmer, happier and more fulfilling. With all this and much more to offer, the benefits of yoga are felt in a profound yet subtle manner. Here, we look at the top 10 

benefits of regular yoga practice.

 1. All-round fitness. You are truly healthy when you are not just physically fit but also mentally and emotionally balanced. As Sri Sri Ravi Shankar puts it, “Health is not a mere absence of disease. It is a dynamic expression of life – in terms of how joyful, loving and enthusiastic you are.” This is where yoga helps: postures, pranayama (breathing techniques) and meditation are a holistic fitness package. 

Yoga – My personal fitness mantraMy weight-loss formulaMy mind sootherMy tool for better communicationMy creativity machineMy doubt repellerMy time planner

2. Weight loss. What many want! Yoga benefits here too. Sun Salutations and Kapal Bhati pranayama are some ways to help lose weight with yoga. Moreover, with regular practice of yoga, we tend to become more sensitive to the kind of food our body asks for and when. This can also help keep a check on weight. 

3. Stress relief. A few minutes of yoga during the day can be a great way to get rid of stress that accumulates daily - in both the body and mind. Yoga postures, pranayama and meditation are effective techniques to release stress. You can also experience how yoga helps de-tox the body and de-stress the mind at the Sri Sri Yoga Level 2 Course.

4. Inner peace. We all love to visit peaceful, serene spots, rich in natural beauty. Little do we realize that peace can be found right within us and we can take a mini-vacation to experience this any time of the day! Benefit from a small holiday every day with yoga and meditation. Yoga is also one of the best ways to calm a disturbed mind.

5. Improved immunity. Our system is a seamless blend of the body, mind and spirit. An irregularity in the body affects the mind and similarly unpleasantness or restlessness in the mind can manifest as an ailment in the body. Yoga poses massage organs and stregthen muscles; breathing techniques and meditation release stress and improve immunity.

6. Living with greater awareness. The mind is constantly involved in activity – swinging from the past to the future – but never staying in the present. By simply being aware of this tendency of the mind, we can actually save ourselves from getting stressed or worked up and relax the mind. Yoga and pranayama help create that awareness and bring the mind back to the present moment, where it can stay happy and focused.

7. Better relationships. Yoga can even help improve your relationship with your spouse, parents, friends or loved ones! A mind that is relaxed, happy and contented is better able to deal with sensitive relationship matters. Yoga and meditation work on keeping the mind happy and peaceful; benefit from the strengthened special bond you share with people close to you.8. Increased energy. Do you feel completely drained out by the end of the day? Shuttling between multiple tasks through the day can sometimes be quite exhausting. A few minutes of yoga everyday provides the secret to feeling fresh and energetic even after a long day. A 10-minute online guided meditation benefits you immensely, leaving you refreshed and recharged in the middle of a hectic day. 

9. Better flexibility & posture. You only need to include yoga in your daily routine to benefit from a body that is strong, supple and flexible. Regular yoga practice stretches and tones the body muscles and also makes them strong. It also helps improve your body posture when you stand, sit, sleep or walk. This would, in turn, help relieve you of body pain due to incorrect posture.

10. Better intuition. Yoga and meditation have the power to improve your intuitive ability so that you effortlessly realize what needs to be done, when and how, to yield positive results. It works. You only need to experience it yourself.Remember, yoga is a continuous process. So keep practicing! The deeper you move into your yoga practice, the more profound are its benefits.

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