Sun Salutation or ‘Surya Namaskar’ is one of the most ancient йогіcn forms of asana, which betters the health of a human being. It’s a combination of Yoga Asanas, Pranayama and Meditation. This practice is one of the most effective in the morning to get the body energized.
What is Surya Namaskar?
Surya Namaskar is actually a series of 12 asanas done in a particular flow or can be termed as suape for sun. It is dedicated to the Sun god which represents the force and power. It enhances health as a physical body and it also enhances the mental health.
The designed Surya Namaskar poses are easy to perform and flow from each of them consecutively. It uses techniques of breathing, which makes a person be more attentive and not nervous. They are good for people of all ages and physical fitness.
Surya Namaskar is done in the morning, which makes it aim to capture the energy of a sun. It is an all rounded basic exercise which is very essential in building up muscles as well as helping flex the muscles.
How to Do Surya Namaskar
Follow these steps to perform Surya Namaskar correctly:
1. Pranamasana (Prayer Pose)
Start standing with your two feet side by side. You need to clasp your hands as you would in prayer in front of the lower sternum. Breathe deeply.
2. Hastauttanasana (Raised Arms Pose)
Breathe deeply and raise your hands high above your head straight with your eyes. It is hard to imagine at times, but tilt your head back as though you were doing a partial sit up.
3. Hasta Padasana (Hand to Foot Pose)
Exhale and bend forward. Bend down towards the floor, trying to touch the toes with straight back.
4. Ashwa Sanchalanasana (Equestrian Pose)
It is the second asana of the vinyasa-yoga and is performed after the Matsya Asana (Fish Pose).
Breathe in; put your right foot behind you; touching the floor. Look upwards.
5. Dandasana (Stick Pose)
Exhale and take your left leg back. Make your body be in a straight alignment that follows the normal position.
6. Ashtanga Namaskara (Salute with Eight Parts)
Bend your knees, take chest and chin below the ground level. Maintenance of a little higher level of your hip is advised.
7. Bhujangasana (Cobra Pose)
Inhale and raise your chest. It is also important to keep your elbows contracted and your shoulders loose.
8. Adho Mukha Svanasana (Downward Dog Pose)
Exhale and lift your hips. Bend your body in a way resembling an inverted V.
9. Ashwa Sanchalanasana (Equestrian Pose)
Inhale and take the right foot forward. Look upwards again.
10. Hasta Padasana (Hand to Foot Pose)
Breath out and slide the left foot towards the front. Try to touch your toes.
11. Hastauttanasana (Raised Arms Pose)
Breathe in deeply and raise both your hands up in the air. Arch your back slightly.
12. Pranamasana (Prayer Pose)
Exhale strongly and come back to this position. Relax and breathe deeply.
Benefits of Surya Namaskar
There are many benefits of yoga like:
1. Improves Flexibility
The poses enhances flexibility as well as tone the muscles.
2. Boosts Energy Levels
It energizes the body and the brain.
3. Enhances Circulation
When breathing is controlled, the circulation receives the amount of blood that is sufficient for It.
4. Promotes Weight Loss
It will help to burn calories especially if undertaken in the morning before taking breakfast and it helps to tone muscles as well as build new ones.
5. Improves Digestion
The movements also stimulate the internal organs.
6. Reduces Stress
And they improve sleep, reduce stress and anxiety, and promote increased concentration.
Suggestions on How to Do Surya Namaskar
1. It’s best to practice on an empty stomach for greater effectiveness.
2. Dress in loose, comfortable clothes in order that she is able to move around easily.
3. Begin with 2-3 rounds and progress further.
4. Inhale and exhale correctly while performing the exercise.
5. It means that the emphasis needs to be made on alignment in order not to get a strain or an injury.
Conclusion
Surya Namaskar is not only a set of Yogic exercises but much more. Penumeration, it is a combination of physical, mental and spiritual activity; The movement experience. Exercises make your body properly balanced and mind equally stable. Experienced practitioners and novices to practicing wellness can benefit from the incorporation of Surya Namaskar into your treatment regime.
Prescribe this ancient method to enhance one’s welfare and become more aware of what is happening inside him.