International Yoga Day 21 June: World Yoga Day is celebrated every year on 21 June. By doing this yoga, almost the right posture is completed, because almost all the postures of yoga are absorbed in Surya Namaskar. If you do 12 steps of Surya Namaskar 12 times, then you will also get 12 miraculous health benefits. Its regular practice can always keep healthy. Let us also know here on this special occasion of International Yoga Day, on this special occasion of International Yoga Day.ALSO READ: What is the theme of this time on 21 June Yoga Day?
Simple 12 methods of Surya Namaskar:
1. Say a yoga mat before starting Surya Namaskar, if it is not, then you should put a thick carriage or sheet. Now stand up straight by adding both hands on it. Close the eyes. Focus on the ‘command cycle’ and call on the ‘Sun God’ by ‘Om Mitraya Namah’ mantra.
2. While breathing, stretch both hands upwards and tilt the arms and neck backwards. Focus the meditation on the ‘Vishuddhi Chakra’ behind the neck.
3. In the third position, tilt the front forward, taking out the breath slowly. With the hand neck, go down adjacent to the ears and touch the right and left earth. Stay straight knees. Focus on the ‘Manipurak Chakra’ behind the navel, touching the forehead, stay in the same position. Do not do a seeker with a defect of waist and spine.
4. In this case, fill the left leg backwards while filling the breath. Pull the chest and stretch it forward. Tilt the neck more backwards. The leg stretched straight and the foot of the leg stood up. Stop some time in this situation. Take meditation to ‘Swadhisthana’ or ‘Vishuddhi Chakra’. Keep the face normal.
5. Now take the right leg back, slowly expel the breath, and take the right leg back. The heels of both legs should be mixed. Stretch the body backwards and try to mix the ankles on the earth. Raise the buttocks as much as possible. Tilt the neck down and apply the chin in the gorge. Practice focusing on meditation ‘Sahasrara Chakra’.
6. While breathing, apply the body parallel to the earth, and first apply the knee, chest and forehead on the earth. Raise the buttocks slightly. Quit breathing. Put meditation on the ‘Anahata Chakra’. Normalize breathing speed.
7. In this position, slowly fill the chest and straighten the hands while filling the breath. Move the neck backwards. The knees should be touched by touching the earth and the claws of the feet. Pull the muladhara and rest the meditation there.
8. Do this action again as the fifth position.
9. Thereafter, do this action similar to the fourth position.
10. Then adopt this action similar to the third position.
11. Do this action again as the second position.
12. Surya Namaskar is repeated in the full cycle 12 conditions in order, that is, 12th action will be like the first position and the action of Surya Namaskar will be completed.
Regular practice of Surya Namaskar provides many physical and mental benefits. Let’s know here 12 benefits of doing Surya Namaskar: Also Read: 21 June: International Yoga and Music Day, know its 3 special things
1. Conditions the whole body: It is a sequence of 12 asanas that spreads almost every major muscle group, strong and tone.
2. Improvement in blood circulation: The flow and deep breathing of the rugs increases blood circulation, causing oxygen and nutrients to all the parts of the body better.
3. Improvement in digestion: The abdominal organs are massaged within the rugs, which provides stimulation of the digestive system and relieves problems like constipation.
4. Help in weight loss: Regular practice increases metabolism/ metabolism and helps to burn calories, which helps in weight management.
5. Increase in flexibility: It increases the flexibility of the spine, joints and muscles, causing the body to be more strong and less sensitive to injuries.
6. Reduces stress and anxiety: Controlled breathing and meditative speed calms the mind, which helps reduce symptoms of stress, anxiety and depression.
7. Increases mental concentration: Focusing on the coordination of breathing and motion calms the mind and increases concentration power.
8. Improvement in sleep quality: The combination of physical activity and mental peace promotes better sleep, which can benefit people suffering from insomnia.
9. Promotion of heart health: The practice of Surya Namaskar increases heart rate and strengthens the heart, which reduces the risk of heart diseases.
10. Strengthens the nervous system: This stimulates and calm the nervous system, which helps to better regulate the functions of the body.
11. Endocrine stimulates the glands: Surya Namaskar stimulates the functioning of various endocrine glands, including thyroid, pituitary and adrenal glands, which helps in hormonal balance.
12. Spiritual awareness: It promotes spiritual development by going beyond physical practice, gratitude to the Sun (which is a source of life and energy) and enhances a sense of association with the universe.
In this way, by practicing Surya Namaskar on June 21, World Yoga Day 2025, you can get all these benefits and fill positive energy in your life.
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