Sun salutation or Surya Namaskar sums up the best yoga asana for ultimate benefits. This Yoga asana is also known as the posture of paying homage to the Sun which is the source of energy and life of humans. This yoga asana has been known for centuries as the most appropriate combination of various yoga poses or asanas that help provide mental clarity, strength, and flexibility. This set of asanas helps in rendering immense energy and refreshment. Sun salutation or Surya Namaskar is the perfect full-body workout yoga that can be included in your daily routine for maximum benefits.
It is the holistic and most powerful practice that helps in providing physical, mental, and spiritual well-being. The daily early morning practice of Surya Namaskar offers a state of inner peace along with improved focus and concentration. Irrespective of your level of learning ability, skill, and technique this yoga asana can fit for all. It suits yogis of every age and gender. This set of yoga asanas involves meditation, breathing practices, and physical workouts. The energy of the sun energizes your body and soul. This article helps you find a path to incorporate this yoga style into your daily routine.
What is Surya Namaskar?
Surya Namaskar or Sun salutation is the set of 12 most powerful yoga poses that are helpful for physical and mental health. This complete yoga posture is conducted via synchronization of breath and sequence with movement. Usually done in the morning time, Surya Namaskar helps in soaking positive energies from the surroundings that activate the internal system of the body.
It is a perfect combination of physical, mental, and spiritual exercises, helping to gain mental focus and concentration. People of all ages can accumulate Sun salutation in their daily lives for their health and wellness.
Best Time to Do Surya Namaskar
Sunrise or Morning time is best for Surya Namaskar as it helps boost the vitality and soaking energy of the sun.
Surya Namaskar can also be done in the evening or sunset time as it helps in relieving stress and tension.
Benefits of Surya Namaskar
Surya Namaskar or Sun salutation helps in a complete overhaul of the body, ranging from physical and spiritual to mental overhaul. The various benefits of Surya Namaskar are:
Physical Benefits
– Helps boost the health of your heart by improving blood circulation and cardiovascular function
– Provides strength to your spine that helps in improving flexibility and posture and makes you more agile.
– This is the best yoga for weight loss as it burns calories and increases metabolism
– This is a complete body workout that provides strength and flexibility by involving all major muscles.
– It helps in aiding better digestion process by stimulating the abdominal organs
Spiritual Benefits
– Surya Namaskar promotes emotional stability, aligns chakras, and balances the energy channels.
– It helps in promoting inner peace by integrating mind, body, and soul
– This yoga pose helps in maintaining a daily healthy routine that develops discipline.
Mental and Emotional Benefits
– Surya Namaskar is known for improving concentration and focus by boosting cognitive functions and mindfulness activities.
– It helps in reducing anxiety and stress.
– This yoga style helps in enhancing the quality of sleep and relieves tension.
Stepwise Guide to Do Surya Namaskar
Surya Namaskar, or Sun salutation, involves a set of 12 yoga poses practiced in a rhythmic flow. The various steps of Surya Namaskar are as follows:
Step 1 : Prayer Pose or Pranamasana
Start your Surya Namaskar with this pose by standing on your mat and keeping your feet together. Now be in a prayer pose by bringing your palms together near your chest. Take a deep breath with closed eyes and a positive mindset for your practice.
Step 2 : Raised Arms Pose or Hastauttanasana
Now, lift your arms above your head and start inhaling. Stretch your body and make an arch. Keep in mind that your biceps must stay close to the ear.
Step 3 : Standing Forward Bend or Padahastasana
Bend yourself in a forward direction from your hips and exhale. Keep your knee straight and try to touch the feet with your palms. Keep your head hanging and feel the stretch in hamstring.
Step 4 : Equestrian Pose or Ashwa Sanchalanasana
Place your knee on the floor step your right leg backward and start inhaling. Look upwards and keep your left knee bent at 90 degree. Engage your muscles and stretch your spine.
Step 5 : Plank Pose or Dandasana
This yoga pose starts with stepping your left leg in a backward direction in such a way that it can align with the right one. Hold your breath in this position followed by keeping your body in a line from heels to head. Hold yourself in this position.
Step 6 : Eight-Limbed Pose or Ashtanga Namaskara
Lower your chin, chest, and knees to the floor and start exhaling. Your toes stay tucked in and your hips should be lifted slightly. This pose is useful in opening up of chest and enhancing the strength of the body.
Step 7 : Cobra Pose or Bhujangasana
Lift your body in the upward direction by sliding your chest forward and start inhaling. Press your palms into the floor by keeping your elbows a little bent. Now stretch your spine and open your chest while looking in an upward direction.
Step 8 : Downward Facing Dog Pose or Adho Mukha Svanasana
Form an inverted V shape by lifting your hips in an upward direction. Start exhaling. Keep your legs and arms straight while pressing heels towards floor. Take deep breaths and relax yourself.
Step 9 : Equestrian Pose – Left Leg Pose or Ashwa Sanchalanasana
In between your hands, bring your right leg and start inhaling. Look up and drop your left knee to the floor. Repeat step 4.
Step 10 : Standing Forward Bend or Padahastasana
Stand in a deep forward bend by bringing your left leg forward. Start to exhale. Keeping your knees straight, try touching your toes.
Step 11 : Raised Arms Pose or Hastauttanasana
Lift your arms and stretch your arch. Start to inhale. Stretch your body in an upward direction.
Step 12 : Prayer Pose or Pranamasana
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Return to your initial position in which your palms are together at your chest. Start to exhale. Relax yourself take deep breaths and start the sequence again.
These 12 yoga poses are one round of Surya Namaskar.
