Surya Namaskar
What is Surya Namaskar?
Surya Namaskara) also known in English as Sun Salutation ("salute to the sun") is a common sequence of Asanas. Its origins lie in India where they worship Surya, the Hindu solar deity. This sequence of movements and asanas can be practiced on varying levels of awareness, ranging from that of physical exercise in various styles, to a complete sadhana which incorporates asana, pranayama, mantra and chakra meditation. It is often the beginning vinyasa within a longer yoga series. Sūrya Namaskāra may also refer to other styles of "Salutations to the Sun".
Benefits of doing Surya Namaskar?
The integration of Surya Namaskar in your daily routine can make a positive difference in your life. When done correctly , it provides a complete warm and mental awareness together. The process involves taking a deep breath while the 12 Asanas which is beneficial to once health.
1) It improves digestion
- It improves the digestive system of one by the other stretching and compression of the abdominal organs. People who suffer from constipation and dyspepsia or indigestion should practice Surya Namaskar every morning on an empty stomach. (Also Read : Natural remedies for constipation )
2) Gives you structured abs
- Your abdominal muscles are strengthened when asanas are performed on a regular basis meaning that your core muscles, including your abs get a great workout !
3) Allows you to detox
- Due to the active process of inhalation and exhalation, the lungs are well ventilated and oxygenated blood remains. It also helps to detoxify the body by getting rid of carbon dioxide and other toxic gases.
4) Keeps anxiety at bay
- It helps to improve your memory and nervous system and also helps you calm down and get rid of anxiety. It normalizes the activity of the endocrine glands, especially the thyroid gland. (Also Read : Mudra for anxiety)
5) Improves flexibility
- Asanas performed Surya Namaskar in training your body, making you more flexible and agile.
6) Promotes regular menstrual cycle
- If you have an irregular menstrual cycle, so this exercise will help you remove the irregularity.
7) Tones the arms, strengthens the spine
- If toned arms and a broad chest if you want, then Surya Namaskar is for you. It also makes your spine strong and flexible around your waist.
8) Keeps you young
- Incorporate into your routine will keep you young and healthy even in old age .
9) Contributes to weight loss
- It will help you lose weigh faster, much faster than dieting. (Also Read : Mudras for weight loss)
While Surya Namaskar should be part of your morning routine , there are some exceptions when it comes to who can not practice this exercise .
- Pregnant women should not practice this after third month of pregnancy .
- Patients of hernia and blood pressure are advised against this practice.
- People with back pain should seek appropriate advice before commencing Surya Namaskar .
- Women should avoid Surya Namaskar and other asanas during their periods.
- So start your day with Surya Namaskar and see the difference in your physical and mental state in a short time.
Step 1: Pranamasana (Prayer pose)
Benefits of Pranamasana:
- Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.
- Expand your chest and relax your shoulders.
- As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.
Benefits of Pranamasana:
- This asana gives balance to your body and eases your nervous system and body.
- It create meditation and purify your mind.Increase concentration in studies. Helps student to success.
- Anyone who can stand erect can practice this asana without any precautions or guidance.
Step 2: Hasta uttanasana (Raised arms pose)
Benefits of Hasta uttanasana:
- Breathing in, lift the arms up and back, keeping the biceps close to the ears.
- In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
Benefits of Hasta uttanasana:
- It expands the various lobes in the lungs and puts more oxygen which increases the oxygen level in the body.
- The back muscles are strengthened and helps in curing back pain problems.
- This pose is good for improving your shoulder strength and helps in gradually curing many problems including frozen shoulders.
- Your thyroid gland become healthier thereby helping in many related problems including obesity.
- Stretches various organs in the abdomen and improves blood circulation in them.
Step 3: Hasta Padasana (Hand to foot pose)
Benefits of Hasta Padasana
- Breathing out, bend forward from the waist, keeping the spine erect.
- As you exhale completely, bring the hands down to the floor, beside the feet.
- You may bend the knees, if necessary, to bring the palms down to the floor.
- Now make a gentle effort to straighten the knees.
- It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.
Benefits of Hasta Padasana
- Standing Forward Fold pose stretches your spinal column and the backs of your legs and back muscles.
- It helps stimulate the uro-genital, digestive, nervous and endocrine systems.
- It also improves flexibility of the spine, strengthens the legs, improves digestion, and aids in blood circulation to the head.
Step 4: Ashwa Sanchalanasana (Riding pose)
Benefits of Ashwa Sanchalanasana
- Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
- Ensure that the left foot is exactly in between the palms.
Benefits of Ashwa Sanchalanasana
- Stretches the quadricep muscles (rectus femoris, vastus lateralis, vastus medialis and vastus intermedius).
- Stretches the deep iliopsoas muscle and opens the groin and hips.
- Lengthens the spine and strengthens the muscles of the chest, opening the heart and increasing lung capacity.
- Tones the kidney and liver and stimulates abdominal organs.
- Has a positive effect on mental power – increases will power, courage and determination.
Step 5: Kumbhakasana (Plank pose)
Benefits of Kumbhakasana:
- As you breathe in, take the left leg back and bring the whole body in a straight line.
- Keep your arms perpendicular to the floor.
Benefits of Kumbhakasana:
- Strengthens your arms and wrists
- Tones your abdominal muscles
- Stretches and strengthens your spine
- Provides a sense of balance and stability
Step 6: Ashtanga Namaskara (Salute with eight parts or points)
Benefits of Ashtanga Namaskara
- Gently bring your knees down to the floor and exhale.
- Take the hips back slightly, slide forward, rest your chest and chin on the floor.
- Raise your posterior a little bit.
- The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).
Benefits of Ashtanga Namaskara
- Enhances the flexibility of the back and spine.
- Provides strength to the back muscles.
- Clears your mind and reduces tension and anxiety.
- Works and improves the muscles of all the 8 limbs involved.
Step 7: Bhujangasana (Cobra pose)
Benefits of Bhujangasana
- Slide forward and raise the chest up into the Cobra posture.
- You may keep your elbows bent in this pose, the shoulders away from the ears.
- Look up.
- As you inhale, make a gentle effort to push the chest forward, as you exhale, make a gentle effort to push the navel down.
- Tuck the toes under. Ensure you're stretching just as much as you can, do not force.
Benefits of Bhujangasana
- Stretches muscles in the shoulders, chest and abdominals
- Decreases stiffness of the lower back
- Strengthens the arms and shoulders
- Increases flexibility
- Improves menstrual irregularities
- Elevates mood
- Firms and tones the buttocks
- Invigorates the heart
- Stimulates organs in the abdomen, like the kidneys
- Relieves stress and fatigue
- Opens the chest and helps to clear the passages of the heart and lungs
- Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
- Improves digestion
- Strengthens the spine
- Soothes sciatica
- Helps to ease symptoms of asthma.
Step 8: Parvatasana (Mountain pose)
Benefits of Parvatasana
Important Note:
- Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/\) posture.
- If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
Benefits of Parvatasana
- Parvatasana stretches the spine. It helps practitioners below 18 years to gain some height.
- The stretch in this pose reduces extra fat in the back and waist.
- It tones the abdominal muscles and hence stimulates the inner organs in the abdominal region.
- It sets right respiratory disorders including asthma.
- As you stretch your arms straight, your triceps and biceps receive good work out.
- It helps to reduce back pain.
- It improves the ability to stay focused.
Important Note:
- People suffering from knee problems and reeling sensation should not do Parvatasana.
- Those who are unable to do Padmasana can practice Parvatasana in Sukhasana posture.
Step 9: Ashwa Sanchalanasana (Equestrian pose)
- Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.
- Place the right foot exactly between the two hands and the right calf perpendicular to the floor.
- In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
- Stretches the quadricep muscles (rectus femoris, vastus lateralis, vastus medialis and vastus intermedius).
- Stretches the deep iliopsoas muscle and opens the groin and hips.
- Lengthens the spine and strengthens the muscles of the chest, opening the heart and increasing lung capacity.
- Tones the kidney and liver and stimulates abdominal organs.
- Has a positive effect on mental power – increases will power, courage and determination.
Step 10: Hasta Padasana (Hand to foot pose)
Benefits of Hasta Padasana
- Breathing out, bring the left foot forward.
- Keep the palms on the floor.
- You may bend the knees, if necessary.
Benefits of Hasta Padasana
- Standing Forward Fold pose stretches your spinal column and the backs of your legs and back muscles.
- It helps stimulate the uro-genital, digestive, nervous and endocrine systems.
- It also improves flexibility of the spine, strengthens the legs, improves digestion, and aids in blood circulation to the head.
Step 11: Hasta uttanasana (Raised arms pose)
Benefits of Hasta uttanasana:
- Breathing in, lift the arms up and back, keeping the biceps close to the ears.
- In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
Benefits of Hasta uttanasana:
- It expands the various lobes in the lungs and puts more oxygen which increases the oxygen level in the body.
- The back muscles are strengthened and helps in curing back pain problems.
- This pose is good for improving your shoulder strength and helps in gradually curing many problems including frozen shoulders.
- Your thyroid gland become healthier thereby helping in many related problems including obesity.
- Stretches various organs in the abdomen and improves blood circulation in them.
Step 12: Tadasana (Mountain pose)
Benefits of Tadasana:
- As you exhale, first straighten the body, then bring the arms down.
- Relax in this position, observe the sensations in your body.
Benefits of Tadasana:
- Improves posture
- Strengthens thighs, knees, and ankles
- Increases awareness
- Steadies breathing
- Increases strength, power, and mobility in the feet, legs, and hips
- Firms abdomen and buttocks
- Relieves sciatica
- Reduces flat feet
- Develops strength and flexibility simultaneously, especially in the spine
- Relieves tension, aches, and pains throughout the body
- Improves blood circulation
- Encourages healthy digestion and elimination
- Leaves you feeling refreshed and rejuvenated
- Expels dullness and depression
- Harmonizes the body and mind
- Increases energy and enthusiasm