Surya Namaskar is also known as Sun salutation is a cycle of yoga that consists of 12 Postures. There are variations of Sun salutation and you can perform any of them consistently as per the recommended breathing pattern.
Without the sun, we can not imagine the existence of life on earth. Surya Namaskar or ‘Sun Salutation’ is an extremely antiquated procedure of offering appreciation or offering thanks to the sun that is the wellspring of all types of life on the planet. Emblematically, the sun turns into our wellspring of vitality also.
Surya Namaskar is practiced all over the world and holds a very important place in Yoga.
Yoga really enhances your mind and manner of thinking. One such yoga act that is really the disentanglement type of day by day exercise for the mind and body is the Surya namaskar. In this way, on the off chance that you haven’t extended your body for a long time and thinking about something compelling, at that point the Surya Namaskara is perfect for you.
It is recommended to perform early in the morning. As a beginner, perform two rounds of Surya Namaskar on alternate days. After that gradually move to two adjusts each day and in the long run, increment your sets until you can complete 12 adjusts each day. Remember that rapidly raising your rounds will contrarily influence your body. So take your time and let your body adjust with the postures and movements.
12 Asanas (Poses/Postures) of Surya Namaskar
1. Pranamasana (Prayer Pose)
Surya Namaskara starts by Pranamasana. Pranamasana is the first posture in this yoga sequence. To achieve this posture, stand up standing on your mat and ensure that your feet are put near one another. Next, take a full breath, expand your chest, and relax your shoulder. During inward breath, raise your arms from the side and keeping in mind that breathing out consolidate both your palms as though you are supplicating. It helps in quieting down your body and mind.
2. Hasta Uttanasana (Raised Arms Pose)
Keep your hands joined like the prayer pose. Slowly inhale air and raise you arms up in the air bending backward making an arch like structure from hands to feet. This asana helps in stretches your chest and abdomen and floods the energy stream towards the upper part of your body.
Ensure that your spine is adaptable enough. Try not to overstretch yourself else you can get injured.
3. Hasta Padasana (Standing Forward Bend Pose)
In this asana, you have to breathe out slowly bending forward from your waist. Make sure your spine is straight and try to touch the ground with your hand.
It helps in reducing fat around the waist, improves digestion, and eliminates female disorders.
4. Ashwa Sanchalanasana (Lunge Pose)
Lower your hips and stretch your left leg in reverse while inhaling air. Balance your left leg on your toe. Keep the right leg bowed. Keep your hands immovably on the ground and now raise your head to look forward. This asana stimulates your stomach organs which boosts the immune system. It also stretches spines and leg muscles.
5. Chaturanga Dandasana (Plank Pose)
Inhale and stretch your right leg behind. Keep both your hands right under your shoulders and bring your body into a straight line parallel to the ground.
All your body weight will be on your arms and feet. It will condition your wrists, legs, and fabricate arm muscles.
6. Ashtanga Namaskara (Eight Limbed Pose)
After Chaturanga Dandasana Ashtanga Namaskara is the next step. This is likewise alluded to as welcome utilizing eight parts. Exhale slowly and rest your chin, chest, hands, feet on the ground, and raise your hips and abdomen high. It strengthens your chest and hand muscles.
7. Bhujangasana (Cobra Pose)
Now, Inhale and bring your hips down letting lower body rest on the ground and raise your upper body to look up in the sky. Both hands will be on ground supporting your upper body. It relives backaches and headeche.
8. Adho Mukha Svanasana (Downward Facing Dog Pose)
Exhale and Keeping your hands and feet on the ground, elevate your hips making an inverted ‘V’.Keep your elbow and knee straight. Benefits of this asana are relief from stress, improved circulation, enhanced respiration, better posture, legs and arms strengthening.
9. Ashwa Sanchalanasana (High Lunge Pose)
Repeat Asana 4 with left leg.
10. Hasta Padasana (Standing Forward Bend)
Repeat Asana 3.
11. Hasta Uttanasana (Raised Arms Pose)
Repeat Asana 2.
12. Pranamasana (Prayer Pose)
Repeat asana 1.
Benefits of Surya Namaskar
*It improves digestion and blood flow which makes your skin glowing and guarantees a regular menstrual cycle for ladies.
*Surya Namaskar extends and strengthens all parts of your body.
*Sun Salutation is effective for muscle stretching, strengthening, and body endurance.
*Its regular practice makes your upper body strength and it additionally improves your lower body muscle and back muscle.
*The act of the 12 asanas improves the working of the endocrine system. It essentially centers around the pancreas, thyroid, adrenal, and pituitary organs.
*The research additionally shows that if diabetes patients practice Surya Namaskar, it will decrease their sugar level essentially.
Who should not perform Surya Namaskar?
1. Heart patients ought to counsel a specialist before beginning this yoga schedule.
2. Joint inflammation prompts knee firmness and in this manner prevents versatility. Since Surya Namaskar includes knee developments, you should perform it with alert on the off chance that you are a joint pain persistent.
3. Pregnant ladies ought not to rehearse Sun Salutation as it squeezes the back and stomach areas, subsequently hurting both the mother and the baby.
4. Ladies should likewise abstain from performing Surya Namaskar while on their periods.
5.Keep away from surya namaskar in the event that you have back torment.
6. Individuals experiencing pulse, slip plate and hernia must not play out this asana. It is smarter to counsel your primary care physician on the off chance that you experience the ill effects of some other sort of sickness.
7.In the event that your breathing goes quicker than typical, at that point either take rest or don’t perform Surya namaskar that day.
8. Skip this yoga in case of minor or severe injury.