The goal of the age-old Indian discipline of yoga is to synchronise the mind, body, and breath. A fundamental component of yoga, Surya Namaskar, is an integral part of this practice. An ancient Indian physical and spiritual practice known as Suryanamaskar dates back thousands of years. This post will go over the background, advantages, how-to, safety measures, and an ideal time to practise Suryanamaskar.
What is Surya Namaskar?
An ancient yogic practice called Surya Namaskar, or Sun Salutation, consists of seven distinct postures, or asanas, performed in a precise 12-step sequence. This early morning exercise, done at first light, is well-known for its beneficial effects on the body and mind and for being a very efficient cardiovascular workout. The series of postures is said to create quiet and mental focus while stimulating all systems, muscles, chakras, and organs.
It is recommended to perform Surya Namaskar on an empty stomach first thing in the morning. There are two sets of 12 yoga positions in each cycle of Sun Salutation. For optimal results, it’s recommended to stick to a single version and practise frequently. Another chance offered by Surya Namaskar is to thank the sun for making life on Earth possible.
The advantages of Surya Namaskar for general health
Advantages of Surya Namaskar Practice
- Enhances posture by supporting a robust, flexible spine.
- Promotes better blood flow to the paraspinal and spinal regions.
- Enhances the musculoskeletal systems of both the lower and upper extremities.
- Improves breathing and heart functioning.
- Enhances the body’s metabolic process.
- Gets the lethargic neuroendocrine system going.
- Increases immunity.
- Enhances the digestive process.
- Aids in the fight against sleeplessness.
- Lowers stress and blood sugar levels.
- Enhances equilibrium in the neurological system.
- Controls hormones.
- Boosts mental processes.
- Bends arms, neck, and spine; increases suppleness.
12 poses of Surya Namaskar
Here are the 12 Poses of Surya Namaskar:
1. Pranamasana (Prayer Pose)
Start your Surya Namaskar practice with a calm standing stance called Pranamasana. Standing with your feet together and your arms at your sides, you must close your eyes, concentrate on your breathing, take deep breaths, hold the posture for a short while, release your hands, and then stand back up. Maintaining the position requires you to keep your shoulders down and your neck relaxed.
2. Hasta Uttanasana (Raised Arms Pose)
Placing your feet together and your arms by your sides, you should stand in front of a mat in the raised arms posture, or hasta uttanasana. Taking a breath, lift your arms overhead while maintaining a downward posture and a palm-to-palm orientation. Using your fingertips, extend your reach towards the sky. Breathe deeply, then return your arms to your sides. For people who have back problems or injuries, this posture may be avoided or practised carefully. It stretches the arms, shoulders, and spine.
3. Padahastasana (Hand-to-Foot Pose)
Standing in front of a mat with your feet together and your arms by your sides is known as padahastasana. Taking a breath, lift your arms overhead while maintaining a downward posture and a palm-to-palm orientation. Reaching towards the floor, bend forward from your hips. Lay your hands on the ground beside your feet, or place them on blocks or your shins. Keep your back flat and your knees slightly bent. Breathe deeply, holding the stance for a few breaths. Take a breath, then gently raise yourself back to standing. Stretching the hamstrings, back, and spine is beneficial, but if you have back discomfort or injuries, you should avoid this position or do it carefully.
4. Ashwa Sanchalanasana (Equestrian Pose)
In Ashwa Sanchalanasana (Equestrian Pose), the practitioner takes a lunge stance with the left knee bent and the right foot forward. Breathing in and out while elevating the left foot towards the ceiling completes the position. The left arm is extended towards the heavens, and the right hand is planted firmly on the ground. After holding the position for a few breaths, release the left foot. Stretching the hips, thighs, and groyne with this posture is helpful, but it’s crucial to maintain a straight spine and an engaged core. Ankle or knee injuries could need prudence.
5. Dandasana (Plank Pose)
The arms, shoulders, back, and core are all strengthened in the plank posture or dandelasana. Start in a push-up stance with your feet hip-width apart and your hands beneath your shoulders to execute it. Maintain a straight body, with your head, neck, and back in alignment. Take several breaths and maintain the stance by using your core. Take a breath out and come back to the beginning. Avoid this position or use caution if you have injuries or pain in your wrists or shoulders.
6. Astanga Namaskara, Eight-Limbed Pose
The yoga stance known as Ashtanga Namaskara entails kneeling, lowering hips, pushing up, lowering knees, and bringing the left and right feet forward. It helps open up the hips, back, and legs and serves as a warm-up for Sun Salutations. Start in a kneeling posture, drop your hips and buttocks, then step forward so that your chin and chest contact the floor to complete this pose. Lift your torso, extend your arms, and bend your knees to the floor. Keeping your feet level on the ground, advance your left and right foot. Raise your hands in the prayer stance and stand up.
7. Bhujangasana (Cobra Pose)
The back, hips, and chest are strengthened in the cobra position, also known as bhujangasana. It is lying on your stomach with your elbows at your sides and your hands beneath your shoulders. Put your hands on the ground and take a breath. Maintaining your elbows close to your sides, raise your head and torso off the ground using your back muscles. Keep your shoulders back and look straight ahead. Inhale deeply, maintain the pose for a few breaths and then exhale to return to the beginning posture. Avoid this stance or use caution if you have back discomfort or injuries.
8. Parvatasana (Mountain Pose)
The posture known as Parvatasana, or Mountain Pose, is standing in front of a mat with your feet together and your arms at your sides. Taking a breath, lift your arms overhead while maintaining a downward posture and a palm-to-palm orientation. Extend your hips forward and extend your reach towards the ground. You can rest your hands on blocks or your shins or on the floor. Keep your back flat and your knees slightly bent. Breathe deeply, holding the stance for a few breaths. Take a breath and gently raise yourself back to standing. Stretching the hamstrings, back, and spine is one benefit of this position; nevertheless, you should maintain a relaxed neck and an engaged core.
9. Ashwa Sanchalanasana, High Lunge Pose
Bend your knees, lower your left leg to the floor, and push your hips to do suryanamaskar. Bend your knees and place your foot between your hands.
10. Pada Hastasana, Standing Forward Bend
Breathe in, bring your feet together, keep your hands in place, exhale gently, and bend your body to execute the suryanamaskar stance.
11. Uttana Hastasana, Raised Arms pose
The book suggests doing an identical stance to the second asana but with elevated hands, a stretched spine, bent knees, ground palms, and an upward gaze.
12. Pranamasana, Prayer Pose
To perform the Surya Namaskar, exhale, stand in a comfortable position, place your hands in front of your chest, and then lower your arms.
Precautions to take
Yoga’s Surya Namaskar is a set of steps meant to help you reach a certain pose. It is recommended to refrain from eating or drinking anything before and during the practice, to warm up properly before beginning a workout, and to maintain a synchronised breathing pattern. Those who are pregnant, have medical issues or are menstruating should not use it. Every day, the exercise should be done in a peaceful, tidy place. Complying with the guidelines for keeping proper body alignment is essential, as intricate positions may result in harm. To prevent impending outcomes during the practice, concentration is necessary. It is advised to wear comfortable clothing.
Conclusion
An ancient Indian yoga technique called Surya Namaskara synchronises the mind, body, and breath. There are twelve postures in all, which include Parvatasana, Ashwa Sanchalanasana, Padahastasana, Dandasana, Astanga Namaskara, Bhujangasana, Pada Hastasana, Uttana Hastasana, and Pranamasana. These postures are beneficial for anyone with back issues or injuries since they activate all systems, muscles, chakras, and organs. Surya Namaskar’s practice regularly helps enhance general health, balance, and well-being.
