The Mantra for Masters (Guru) Invocation

गुरुर्ब्रह्मा गुरुर्विष्णुर्गुरुर्देवो महेश्वरः ।
गुरुर्साक्षात परं ब्रह्म तस्मै श्रीगुरवे नमः II

Gurur Brahmā Gurur Vishnu, Gurur Devo Maheśwarah;
Guru Sākshāta Param Brahma, Tasmai Shri Guruve Namah.

Guru- teacher(one who dispels darkness of ignorance);

Brahma- creator,

Guru- teacher,

Vishnu- preserver,

Gurudevo- Supreme Master

Maheshvarah- destroyer (Shiva),

Sākshāt- verily,

Param- absolute,

Tasmai- to him,

ShriGuruve- eminent teacher,

Namah- Salutations

Meaning-  The teacher is creator, he is preserver, he is also the destroyer, he is the source of the Absolute. I offer all my efforts to that great teacher and salutations to Him.

The Mantra for Masters (Guru) Invocation
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Let’s Start our day with Surya Namaskar

Sun is the major reason of life on earth which provide a great source of energy. To show gratitude towards the sun, ancient yogis found that Surya namaskar is the best way to gain the divine impulse of light and “salute to the sun” for the creation of life.

Surya Namaskar is said to be complete body work out. Doing 12 sets of Surya Namaskar, which means 288 poses in 12-15 minutes. In every yoga style like Hatha, Ashtanga, Vinyasa we have Sun Salutation series but with slight change in the poses.

The meaning of “Surya Namaskar is Surya = Sun, Namaskar = Salutation” i.e; “Saluting or honoring The Sun”, and internalize it, or makes it part of your system to gain its many physical and spiritual benefits to stay healthy. This is a complete video of How to do Surya Namaskar step by step.


Why Surya Namaskar (Sun Salutation) is good for you?

Sun has a great source of energy, and performing Surya Namaskar during sunrise provide lots of health benefits to every body parts as the sunshine is free from the UV rays. In these pose, body stretch deeply from top to bottom.

The body parts that affect positively are heart, liver, intestine, stomach, chest, throat, and legs. Instead of all these, it purifies the blood and circulates it to each part of the body to let them function well. It also relaxes your mind and soul.

How Many Calorie Burn in Surya Namaskar?

Calorie burn in 30 minutes of workout:

Weight lifting = 199 calories
Tennis = 232 calories
Basketball = 265 calories
Beach volleyball = 265 calories
Football = 298 calories
Bicycling (14 – 15.9 mph) = 331 calories
Rock climbing = 364 calories
Running (7.5mph) = 414 calories
Surya Namaskar = 417 calories

To reach up to this level of calorie burn, you have to keep increasing from beginner to 108 rounds of Surya Namaskar for weight loss.

How many times to do Surya Namaskar in a Day?

  • The best time to do Surya Namaskar is morning time during sun rise. Let the sunshine fall on your body, and start.
  • Make sure your stomach is empty. You can practice it in evening also, during sun set.
  • Ideally, you should practice at least 12 rounds of Surya Namaskar every day which means 6 sets with right leg and 6 set with left leg. But for a beginner, it’s best to start with less number, at least one to four rounds is enough for 1 month. Then gradually, you can increase the number of sets.
  • 4 is the best number to start Surya Namaskar Yoga for beginners.  But don’t overstretch as beginners and try to practice under the supervision of expert initially.

How many Surya Namaskar in a day to lose weight?

One round of Surya Namaskar burns up to 13.90 calories for an average weighing person. You can now set the target for yourself. Slowly you can increase the number of rounds of Surya Namaskar to 108. By the time you reach this number, you will find a leaner you.

Let’s Start our day with Surya Namaskar
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