Surya Namaskar, the revered practice of Sun Salutation, offers a transformative journey of physical, mental, and spiritual well-being. Through its synchronized asanas, controlled breathing, and profound mindfulness, this holistic exercise connects us with the life-giving energy of the sun. Embrace the radiant path of Surya Namaskar and unlock a harmonious balance within yourself, transcending the boundaries of mere physical exercise.
Overview of Surya Namaskar
It is a popular practice in many styles of yoga and is often used as a warm-up or as a standalone practice to promote overall health and well-being. The name is derived from two Sanskrit words: “Surya,” meaning the sun, and “Namaskar,” meaning salutation or greeting.It’s important for individuals to practice Surya Namaskar with awareness, focusing on proper alignment and breathing. Beginners may start with a few rounds and gradually increase the intensity and duration as they become more comfortable with the practice.
How to do
Step 1: Pranamasana (Prayer Pose)
- Stand at the front of your mat with feet together.
- Bring your palms together in a prayer position at your chest, and close your eyes.
Step 2: Hastauttanasana (Raised Arms Pose)
- Inhale and lift your arms up and arch your back, keeping the biceps close to your ears.
- Stretch backward slightly, keeping the focus on the stretch in your spine.
Step 3: Hasta Padasana (Hand to Foot Pose)
- Exhale and bend forward from the waist, keeping your spine straight.
- Bring your hands down to the floor beside your feet. If necessary, bend your knees slightly.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
- Inhale and take your right leg back, extending it as far back as possible.
- Drop your right knee to the floor and look up, arching your back.
Step 5: Dandasana (Stick Pose)
- As you exhale, bring your left leg back in line with the right, keeping your body in a straight line.
- Keep your arms perpendicular to the floor, and your wrists should be in line with your shoulders.
Step 6: Ashtanga surya Namaskara (Salute with Eight Parts)
- Lower your knees, chest, and forehead to the floor, keeping your hips slightly raised.
- Eight parts touching the floor are: both hands, both feet, both knees, and your chest.
Step 7: Bhujangasana (Cobra Pose)
- Inhale as you slide forward and raise your chest up into the Cobra pose.
- Keep your elbows bent and shoulders away from your ears. Look up.
Step 8: Parvatasana (Mountain Pose)
- Exhale and lift your hips and tailbone towards the ceiling, forming an inverted V-shape.
- Keep your heels on the floor and your head between your arms.
Step 9: Ashwa Sanchalanasana (Equestrian Pose – other leg)
- Inhale and bring your right foot forward between your hands.
- Drop your left knee to the floor, look up, and arch your back.
Step 10: Hasta Padasana (Hand to Foot Pose – other leg)
- Exhale and bring your left foot forward next to your right foot.
- Keep your palms on the floor, and straighten your legs as much as possible.
Step 11: Hastauttanasana (Raised Arms Pose – other leg)
- Inhale and rise up, lifting your arms overhead, arching your back slightly.
Step 12: Pranamasana (Prayer Pose)
- Exhale and come back to the prayer pose with your palms together.
Benefits Of Surya Namaskar
One of the primary advantages is its ability to enhance flexibility by engaging various muscle groups and promoting joint movement. The rhythmic sequence also improves cardiovascular health, as it involves controlled breathing and increases blood circulation. Surya Namaskar is an effective way to boost metabolism and aid in weight management. Additionally, the practice helps reduce stress and anxiety by promoting mental clarity and focus. Regular engagement with Surya Namaskar contributes to improved posture, balance, and overall body strength. Furthermore, the ritualistic nature of the sequence fosters a sense of discipline and connection to the self, making it a holistic exercise that benefits both the body and mind.
Certainly! Here are five concise points highlighting the benefits of Surya Namaskar:
- Full-body Workout: Engages multiple muscle groups, promoting flexibility and strength.
- Cardiovascular Health: Elevates heart rate, enhancing blood circulation and cardiovascular fitness.
- Stress Reduction: Incorporates controlled breathing, reducing anxiety and promoting relaxation.
- Energy Boost: Revitalizes the body and mind, providing a natural energy boost.
- Improved Posture: Enhances body awareness and alignment, contributing to better posture.
when to do
Morning: Embrace the Energizing Start of the Day with Surya Namaskar
Start your mornings off right with a rejuvenating session of Surya Namaskar. The serene ambiance, accompanied by the gentle sunlight and fresh air, contribute to a holistic experience that can ignite positivity and set a revitalizing tone for the entire day.
In case practicing Surya Namaskar in the morning doesn’t fit your schedule, worry not! Midday sessions can seamlessly break up your day, injecting it with a burst of energy. By incorporating Surya Namaskar into your midday routine, you can pause, realign, and effectively reduce stress levels.