Surya Namaskar - Sun Salutation
What is Surya Namaskar?
If you are pressed for time and looking for a single mantra to stay fit, here is the answer – a sequence of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form of Surya namaskar.
Surya namaskar, also called sun salutation is an ancient yogic practice of paying respects to the sun. Seven different postures or Asana are done cyclically into a specific 12 steps pattern in a Surya Namaskar. It is known to be an effective cardiovascular workout and has a great positive impact on the human mind and body.
What are the general health benefits of Surya Namaskar?
- Regular practice of Surya Namaskar offers a number of health benefits:
- The general posture of the body is improved with the creation of a strong and flexible spine.
- Activation of the sluggish neuroendocrine systemImprovement of blood circulation to the whole spinal and paraspinal area.
- Helps combat insomnia.Enhancement of musculoskeletal functions of the upper and lower limbs.
- Cardio-respiratory functions are improved.Metabolism of the body is improved.
- Boosts immune system.
- Promotes flexibility.
- Digestion is improved.
- Reduces blood sugar
- Reduces stress levels.
- Improves balance in the nervous system.
- Regulates hormones
- Enhances cognitive activities.
- Tones the spine, neck, arms, and more.
What precautions should be taken before practicing Surya Namaskar?
- Don’t eat or drink immediately before and after doing Surya Namaskar.
- Don’t try to hold complicated postures for too long as it could result in an injury.
- Before practicing Surya Namaskar, an adequate warm-up should be done.It should be properly synchronized with breathing.
- If you have any medical problem, please consult your doctor.
- Do practice on a daily basis to help your body get used to the process.
- Surya Namaskar should be avoided during the menstrual period and pregnancy.
- It should be performed in a peaceful place with fresh air.
- Do follow the instructions properly to maintain the correct body posture.
- Try not to get distracted while doing the Surya Namaskar as it can hinder the results.
The best time for Surya Namaskar?
Surya Namaskar can be done at any time of the day. However, the best time to do Surya Namaskar is at sunrise as exposure to the sun activates our solar plexus.
Surya Namaskar is done in 12 steps or poses in a sequential manner as mentioned below:
- Pranamasana (1st & 12th pose),
- Hasta Uttanasana (2nd & 11th pose),
- Hastapaadasana (3rd &10th pose),
- Ashwa Sanchalanasana (4th and 9th pose),
- Adho Mukha Svanasana (parvatasana (5th and 8th pose)
- Ashtanga Namaskara (6th pose),
- Bhujangasana (7th pose),
- Adho Mukha Svanasana/ Parvatasana, Ashwa Sanchalanasana, Hastapaadasana, Hasta Uttanasana, and Pranamasana.
