Surya Namaskar, also known as Sun Salutation, is an age-old yoga pose sequence done in a particular order to honour the sun. Making Surya Namaskar a part of your morning routine is a great way to improve both your physical and mental health. It’s an excellent way to start your day, and has many advantages if practiced regularly with patience. It can be performed by anyone whether they are new to it or an experienced yogi.
How To Do Surya Namaskar?
It is best to perform the Surya Namaskar steps early in the morning on an empty stomach. Two sets of yoga positions, each consisting of 12 poses, make up each cycle of the Sun Salutation. There are various ways to perform it but, it is advised to stick to one particular version and to practice it regularly.
- Pranamasana (Prayer Pose) : Begin by standing at the front of your mat with your hands in a prayer position at your chest. Inhale and exhale deeply.
- Hasta Uttanasana (Raised Arms Pose) : Inhale while lifting your arms above your head and arching your back gently.
- Hasta Padasana (Hand to Foot Pose) : Exhale as you bend forward, bringing your hands to the floor on either side of your feet.
- Ashwa Sanchalanasana (Equestrian Pose) : Inhale and step your right leg back into a lunge, looking up.
- Dandasana (Plank Pose) : Exhale, bringing your left leg back to align with your right leg, creating a straight line from head to heels.
- Ashtanga Namaskara (Knees-Chest-Chin Pose) : Gently lower your knees, chest, and chin to the floor while keeping your hips up.
- Bhujangasana (Cobra Pose) : Inhale and lift your chest and head off the ground while keeping your lower body on the mat.
- Parvatasana (Mountain Pose) : Exhale and push your hips upward, forming an inverted “V” shape with your body.
- Ashwa Sanchalanasana (Equestrian Pose) : Inhale and step your right foot forward between your hands, looking up.
- Hasta Padasana (Hand to Foot Pose) : Exhale, bringing your left foot next to your right foot as you fold forward.
- Hasta Uttanasana (Raised Arms Pose) : Inhale, raising your arms and arching your back as you come up.
- Pranamasana (Prayer Pose) : Exhale, returning to the starting position with your hands in prayer at your chest.
Benefits Of Surya Namaskar
- Improves Flexibility
It is a full-body workout that includes a combination of stretching and bending postures. Performing it daily can significantly improve your flexibility, making your body more flexible and adaptable.
- Better Strength
Each pose in the Surya Namaskar targets different muscle areas. Regular practice builds the muscles in the back, arms, legs, and core, increasing physical strength.
- Improved Digestion
The forward and backward bending positions used in Surya Namaskar stimulate your digestive system. This can help prevent problems like constipation and promote digestion.
- Weight Management
This yoga sequence can help you maintain a healthy weight by boosting metabolism and promoting fat loss.
Surya Namaskar’s coordinated breathing and movement help to clear the mind. This part of meditation improves focus, lowers tension, and improves mental clarity.
- Cardiovascular Health
Sun Salutations can raise heart rate and, when done regularly it improves cardiovascular health. It reduces the chance of developing heart disease.
- Glowing Skin
It improves blood circulation, which nourishes the skin. It can give your skin a natural glow that makes it appear more bright and healthy.
The series of postures and controlled breathing helps in detoxifying the body by removing toxins and waste.
- Better Posture
Surya Namaskar involves postures that promote correct body alignment. Regular exercise helps improve posture and lower the chances of neck and back problems.
- Spiritual Connection
For many people, it is a spiritual practice in addition to its physical and mental advantages. It helps in creating a sense of inner peace and a deeper connection with oneself.
To conclude, the practice of Surya Namaskar offers incredible benefits for both the body and mind. Start with a few rounds and slowly increase the number as you become more comfortable with the practice. These sequences can be repeated several times. A healthy diet and lifestyle choices will increase the benefits of Surya Namaskar. As the sun rises each morning, why not pay honour to it and unlock the incredible benefits it has to offer?