Introduction
Sun is the main source of energy in the universe without the sun’s energy we cannot imagine our life on this earth. Surya Namaskar is an ancient technique of expressing respect and gratitude that has enabled life on Earth.
What is Surya Namaskar?
Suryanamaskar is a unique technique of yoga that gives an opportunity to express gratitude for all the achievements. It consists of 12 positions and should be done on an empty stomach. Although there is slight variation while performing these asanas, Surya Namaskar yoga must be followed in a certain order for benefits.
In ancient times, people performed Surya Namaskar as a means of honoring the Sun, the source of our life. The 12 Asanas provide a complete workout for the mind, body and spirit, their sequence helps the muscles to stimulate the organs, the chakra system promotes concentration and calmness of the mind.
In ancient times, people practiced Surya Namaskar as a means of honoring the Sun, the source of our life. The twelve asanas provide a complete workout for the mind, body and soul. Its sequence helps stimulate the muscles, organs and chakra system to increase concentration and calmness of the mind.
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Surya Namaskar Benefit & How To Do It!
1. Pranamasana (Prayer Posture)
Balance your weight equally on both feet with your feet together while standing on the ledge for you.
Expand your chest and relax your shoulders.
While inhaling, lift both hands up by the sides and while exhaling bring your palms together in front of the chest in a prayer position.
2. Hastuttanasana (Raised Arms)
While inhaling, lift up and back, keeping the biceps close to the ears.This pose stretches the entire body from heels to toes.
How to increase this extension?
You want to make sure that you are reaching up with your toes rather than bending back and pushing the range a little further.
3. Hasta Padasana (hands to feet pose)
Exhale, bend forward from the waist and keep the spine straight. As you exhale completely, bring your hands to the floor beside your feet.
How to increase this extension?
If necessary, bend your knees to bring the palms to the floor, now make a slight effort to straighten the knees.
It is a good idea to keep the hands still in this position and not move them forward until the sequence is complete.
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4. Ashwa Sanchalnasana
While inhaling push your right leg back and bring your right knee back to the floor as far as possible and look up.
How to increase this extension?
Make sure that the left foot is in the middle of the palms.
5. Dandasana (Stick Pose)
While inhaling, take the left leg back and keep the whole body in a straight line.
How to increase this extension?
Keep your land long.
6. Ashtanga Namaskar (Salutation with Eight Parts or Gunas)
Slowly bring your knees to the floor and exhale. Extend your back a little by keeping your chest and chin on the floor by rolling forward with your hips slightly back.
Two hands two feet both knees chest and chin (eight parts of the body) will touch the ground.
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7. Bhujangasana (Cobra Pose)
Move forward and do a chest lift in the center of Cobra’s seat. In this pose, bend your elbows, keep your shoulders away from your ears and look up.
How to increase this extension?
While inhaling, try to push the chest forward. As you exhale, push the navel down
should try Make sure you are stretching as much as possible by tucking your toes under. But don’t force it.
8. Parvatasana (Mountain Pose)
While exhaling, lift the hips and tailbone up and lower the chest in an inverted V asana.
How to increase this extension?
If possible, try to lift the tailbone up, trying to keep the heels on the floor. Go deeper into the stretch.
9. Ashwa Sanchalnasana (Horse Walking)
While inhaling, bring the right leg forward between the two hands and place the left knee on the floor, press the hip down and look up.
How to increase this extension?
Keep the right leg between the two hands and the right calf long on the ground. In this position, try to push the hips down towards the floor and stretch and deepen them.
10. Hasta Padasana (hand to foot pose)
While exhaling, bring the left leg forward and place the palms on the floor. If possible, bend your knees.
How to increase this extension?
Slowly straighten your knees and try to touch your nose with your nose if possible. Keep breathing.
11.Hastauttanasana (raised arms)
Breathe in with your back to your ears, raise your arms and bend them back slightly, pushing your hips slightly outward.
How to increase this extension?
Make sure your biceps are close to your ears.
12. Tadasana
Relax in this position by first straightening and then bringing down the arms while exhaling. Observe the sensations in your body.
Benefits
1. Strengthening of muscles and joints
Having the bara paired together works every muscle and joint in your body. Muscles, joints and ligaments are stretched and strengthened and toned. With regular practice, muscle strength will greatly improve. The flexibility of the back helps to ventilate the lungs.
2. Build immunity
The benefits of Surya Namaskar are that regular practice improves blood circulation and oxygen supply by improving the functioning of the internal organs. Helps build immunity by clearing blockages.
3. Aiding detoxification
While performing Surya Namaskar, the pattern of breath is defined by asana movement and these rhythmic movements aerate the lungs and provide more oxygen to the blood. It contributes to detoxification and better flow of lymph that carries toxins to the organs of excretion. This helps in boosting the immune system.
4. Promotes weight loss
An intense physical exercise, Suryanamaskar contributes greatly to weight loss. With practice, one can also increase the number of rounds. Which helps in weight loss. With asanas that stretch the OT muscles and are practiced at a fast pace, you’ll work up a sweat and finish your rounds. Metabolism improves over time.
5. Maintaining balance of body and mind.
Because all work on every part of the system, there is harmony between mind and body. A greater mind-body connection is established and balance is improved.
6. Energizing the body
As blockages are removed, prana and life force flow freely. Increases vitality by improving energy and stamina. The more you exercise, the stronger and healthier you feel.
7.Helps in maintaining skin care and hair care
Promotes hair growth by increasing blood flow to the scalp. Good nutrition which prevents hair fall and gray hair. Similarly, better blood circulation in the face helps the skin to be healthy, youthful and glowing. More energy and vitality also contribute to skin health. It also helps in reducing other skin related problems.
8. Ignite the digestive fire
Surya Namaskar is one of the most amazing ways of lighting the stomach related fire or fire. When digestion is strong, digestion is good, stamina and energy are good, and you feel healthy.
9. To promote digestion
All of them work on the abdominal muscles and digestion. Good digestion improves health and prevents diseases and ailments. By improving the blood flow in the intestines, which improves the functioning of the digestive system, trapped gas is also released. When the week’s health deteriorates, it causes many health problems. So with regular practice, good digestion and intestinal health can be maintained.
10. Reducing stress and anxiety
Improves memory and nervous system function by balancing the nervous system, reducing stress and anxiety, improving spatial awareness and attention. Endocrine system and hormones are also balanced. This will reduce the stress level and make you realize that they are calm. And they will care less.
11.Regulating Menstruation
The benefits of Surya Namaskar for women are that it reduces menstrual pain by regulating the menstrual cycle and helps in a more balanced cycle. Any symptoms of imbalance are more easily and effectively managed. The posture improves hormonal health by stimulating sluggish glands.
12. Improve sleep quality
Suryanamaskar helps to reduce or even cure insomnia by improving the quality of sleep. Improves sleep patterns. Because the sky reduces stress and relaxes the whole body and mind. Getting a decent night’s rest is simple.
13. Improve cardiovascular, metabolic and respiratory health
Improving the overall health of various body systems improves heart health, metabolism and lung health. By stimulating the lymphatic system spinal nerves and other internal organs, the long-term benefits of Surya Namaskar help keep you disease-free, healthy and energetic.
