Benefits of Surya Namaskar (Sun Salutation) – How To Do

The earth revolves across the solar and in cultures the world over, the solar god is worshipped with fervour. The traditional yogic pose of the Surya Namaskar (often known as the Solar Salutation) could also be a approach to pay your respect to the solar, nevertheless it ensures advantages that transcend the bodily physique.

As this pose makes use of each a part of the physique, it retains you agile, match and energetic all through the day. The perfect approach to get into the physique exercise is to do it at the least 12 occasions every day, which after just a few days of observe an individual can obtain inside 15 to twenty minutes. This highly effective yoga pose may show to be a very good warm-up train earlier than moving into intense poses or workouts.

1. Advantages of Surya Namaskar
2. How To Get Prepared For The Asana?
3. How To Do The Surya Namaskar?
4. Advantages In Weight Loss
5. Bodily And Psychological Well being
6. For Glowing Pores and skin
7. Improves Anxiousness
8. Higher Digestive System
9. FAQs:

Advantages of Surya Namaskar

• Improves Blood Circulation: Other than producing lots of motion within the physique, the respiratory patterns within the Surya Namaskar make you inhale and exhale to train the lungs. It additionally ensures that recent oxygenated blood is reaching all elements of the physique. Exhaling helps discard toxins from the physique.
• Helps regularise the interval cycle: Common motion of the physique within the type of train anyway ensures a smoother interval, however the specific muscle groups which might be labored upon throughout this pose allow a daily cycle.
• Generates weight reduction: This asana is nice for burning energy, and when achieved at a speedy tempo, it may be transformed right into a cardio train. Over a time frame, it is not going to solely assist in weight reduction, coupled with wholesome consuming.
• Tones muscle groups: When you get into the groove of doing the asana regularly, it can assist tone your stomach and arms. It can additionally enhance the pliability in your physique and strengthen the physique from the within.
• Improves hair and pores and skin high quality: The asana is highly effective in preserving an individual’s physique youthful and wholesome. The blood circulation will assist enhance a glow in your face and extend the getting older of the pores and skin and greying of hair.
• Has meditative properties: For the reason that Surya Namaskar requires focus, that helps an individual be calmer and improves reminiscence. The focus on the actions and breath will improve the perform of the nervous system, thereby decreasing stress and anxiousness.

How To Get Prepared For The Asana?

Though the Surya Namaskar might be practised at any time of morning and mid-morning, one of the best time to observe it’s early within the morning, with the rising solar. Among the many issues to remember:

• Apply this asana on an empty abdomen.
• Make sure you end your bowel motion earlier than.
• In case you can observe it open air, that’s finest, in any other case, at the least do it in a ventilated room.
• Begin small and sluggish. To start with, concentrate on getting all of the actions accurately, and do solely 4 repetitions, two on every leg.
• When you grasp the actions of the Surya Namaskar and their order, progressively improve the variety of repetitions till you attain 12.

How To Do The Surya Namaskar?

Totally different colleges of thought exist on the way to do that train, however the preferred sequence consists of the next steps. There is no such thing as a exhausting and quick rule or fastened time that you need to keep in every asana, however you may commit at the least 30 seconds to every.

1. 
   

   The Pranamasana (The Prayer Pose)

You might want to stand on the sting of the mat, and maintain your ft collectively. Your weight must be balanced, equally and it’s essential to stand straight. Be relaxed, and broaden your chest, whereas inhaling. Elevate your arms up when inhaling. When exhaling, carry your palms collectively as if in a namaste or a prayer place.

Tip: Give attention to respiratory so you may get right into a calmer mode.

2. 
   

   Hasta Uttanasana (the Raised Arms Pose)

As soon as you’re in your namaste place, raise your arms up in the identical place over your head, whereas inhaling. Guarantee your arms are stretched and near your ears. Then lean a little bit backward, so your complete physique can really feel a stretch, from the guidelines of your fingers to your toes.

Tip: Attempt to clear your thoughts whereas practising this asana.

3. 
   

   Pada Hastasana (Hand To Foot Pose)

After stretching your physique, for the following step of the Surya Namaskar, bend ahead from the waist down whereas exhaling. Your backbone must be erect. Then, bend as a lot as you may, bringing your palms down close to your ft.

Tip: Take heed to your physique and don’t pressure your backbone.

4. 
   

   Ashwa Sanchalanasana (The Equestrian Pose)

Push your left leg again whereas inhaling, and push it so far as again as you may. After that, bend your proper knee and guarantee your arms are positioned subsequent to your ft. Look ahead as if gazing forward.

Tip: Preserve your palms flat on the ground.

5. 
   

   Parvatasana (Mountain Pose)

Elevate up your hips whereas exhaling and face your chest downwards as if you’re behind is a high of a mountain. Your chest and legs ought to be positioned in a approach that your physique types an inverted V.

Tip: Preserve your legs straight.

6. 
   

   Ashtanga Namaskara (The Salute With Eight Physique Elements)

Now, whereas exhaling, it’s essential to carry your knees down. Be light. You’ll have to push again your hips and slide ahead in a approach that your chin and chest relaxation on the ground. After that, increase your backside barely. Right here, the eight physique elements that contact the ground and provide the namaskar are your palms, ft, knees, chest and chin.

Tip: Attempt to make a depend for every pose so you may get right into a routine.

7. 
   

   Bhujangasana (The Cobra Pose)

From the earlier place, slide your physique ahead, and lift your chest up along with your eyes on the ceiling. Your elbows must be bent, and your shoulders ought to be away out of your ears. Make sure you look upwards.

Tip: Do that asana independently to enhance digestion.

8. 
   

   Parvatasana (The Mountain Pose)

To return again to this pose, raise your hips and buttocks whereas exhaling. Make sure you type a correct inverted V.

Tip: Preserve your again straight.

9. 
   

   Ashwa Sanchalanasana (The Equestrian Pose)

Since we’re going reverse now, after the mountain pose, inhale and push your proper leg again, so far as you presumably can. Place your arms subsequent to your ft whereas bending your left knee. Look ahead.

10. 
    

    Pada Hastasana (Hand To Foot Pose)

After the earlier pose, whereas exhaling, bend ahead from the waist. Then, inhale as you carry your palms down subsequent to your ft. As soon as you’re on this place, exhale.

Tip: Your backbone must be erect.

11. 
    

    Hasta Uttanasana (The Raised Arms Pose)

Within the subsequent step, raise your arms up and again, making certain your arms are stretched and near your years. This pose requires you to stretch your complete physique, from the guidelines of your finger to your toes.

Tip: Preserve your eyes open, in any other case you may lose steadiness.

12. 
    

    Pranamasana (The Prayer Pose)

You might be again. Preserve your ft shut collectively, and steadiness your physique weight on them. Broaden your chest whereas enjoyable your shoulders and raise your arms up. Convey your arms near your chest in a namaste place whereas exhaling.

Tip: You have got completed one round on one leg. You’ll have to repeat the steps on the opposite leg.

Advantages In Weight Loss

Picture: ShutterstockSurya namaskar works in your arms, legs and stomach on the identical time, serving to you in losing weight faster. While you can do it slowly in the beginning, increasing the pace and number of Surya namaskar per minute can change your life drastically for the better.

Pro Tip: Surya Namaskar is a full-body exercise that has an overall effect on the body.

Physical And Mental Health

Image: Shutterstock

Surya namaskar improves your physical health in various ways. It improves your digestive system, improves your hair health, and skin health. It helps weight loss and strengthens your muscles too. But did you know that Surya Namaskar is instrumental in improving mental health too? Firstly, it releases endorphins and dopamine because your body is engaging in activity and getting rewards out of it. It also improves your sleep cycle, battles insomnia and helps with anxiety. It improves your memory and nervous system too.

Pro Tip: All of these benefits together aid in an all-around, healthy and happy body.

For Glowing Skin

Image: Shutterstock

Since Surya namaskar improves one’s blood circulation, better distribution of oxygen throughout your body, and flushing out of toxins, it results in glowing skin. Surya Namaskar improves the elasticity of your skin which keeps your skin wrinkle-free.

Pro Tip: As we know Surya namaskar improves physical and mental health. A person with good physical and mental health already glows from within and that shows up on the skin too.

Improves Anxiety

Image: Shutterstock

Doing Surya namaskar reduces stress hormones and improves the endocrine glands. This helps to release stress and improves Anxiety. Also since Surya namaskar makes your bodily functions better and your sleep schedule better, your anxiety levels automatically go down.

Pro Tip: Make Surya namaskar part of your workout regime to reap maximum benefits.

Better Digestive System

Image: Shutterstock

The positions and asanas that Surya namaskar have to stretch the stomach and digestive system which helps you to relieve gas, clean your stomach better and pass stool easily as well.

Pro Tip: Surya namaskars also increase the blood flow in the intestines which helps the process of digestion get better.

FAQs:

Q. In what ways is the Surya Namaskar good for a person?

A. When you do the Surya Namaskar regularly, it will have an overall impact on your body, including the organs like the intestines, liver, heart, chest, lungs, stomach, and throat. It also improves blood circulation and promotes proper functioning of the bowels, keeping your digestive track clean. Regular practice will help balance the three Ayurvedic components—Vata, Pitta, and Kapha.

Q. Who cannot do the Surya Namaskar?

A. While everyone cab practices the Surya Namaskar, there are certain conditions under which people can’t opt for this asana. These include pregnant women, those suffering from a hernia, high blood pressure, and back problems. It is advised that you avoid the Surya Namaskar when you have your period.

Q. How Many Surya Namaskar Per Day Is Good?

A. You can start with 7-10 cycles a day as a beginner and then increase to 20-30 or more as you get accustomed to it. Remember to take it slow and easy.

Q. What Will Happen If I Do Surya Namaskar every day?

A. Suryanamskar is known as the ultimate asana as it engages the whole body. Doing Surya Namaskar every day would make you mentally and physically healthy and strong. It would tone down your weight, bring down your sugar levels, lower your anxiety, and improve digestion, aids skin and hair health. Basically, if you’re determined and do it every day, you’re going to change your life 180 degrees for the better.

Subscribe to our YouTube channel