Surya Namaskar – The Sun Salutation
Yoga is one of the optimal paths for a healthy mind and body along with a tranquil soul. The art of Yoga helps in healing, maintaining the equilibrium of body, and eradicating the negative energies from the body. However one can quest for various asanas and exercises in the book of yoga for maintaining a salubrious health. The most important yogic exercise or the set of yogic postures is Surya Namaskar (Sun Salutation). The Sun Salutation consist of 12 dynamic and powerful yoga asanas , these yoga asanas are very useful in good health and calmness. Surya Namaskar is a daily workout of your body and mind. Regular practice of Surya Namaskar results in a healthy body, soul, and mind.
Origin of Surya Namaskar
In Indian Vedas, one can find the practice of worshiping the Sun for prosperity and well-being. Moreover, this practice is an un-detachable part of the daily routine in Hindu Culture. It is basically a means of thanking Sun for the energy it showering.
12 Steps of Surya Namaskar or Sun Salutation
Step 1: Prayer pose (Pranamasana)
Known as prayer pose, one has to stand with feet together inhale raise your arms up and as you exhale both palms folded in front of the chest as done during Namaskar or Prayer.
Prayer pose is not so challenging but relaxes the mind and soul.
Step 2: Raised Arms pose (Hastottanasana)
After the Prayer Pose, Inhale Raise your both arms up over your shoulders and head so that your biceps touching your ears. Lean-to the backside and starts stretching your abdomen to your extent. Inhale at this position.
This pose improve digestion, stretch and tones the mussels of abdomen.
Step 3: Standing Forward Bend (Hastapadasana)
Now breathe out, as you exhale bend forward from the waist. Go down and try to place your palms on the side of feet. Touch your feet with your palms and your knee with forehead followed by deep exhalation.
Hastapadasana strengthen the back, abdominal muscles and nervous system. This pose make your hands, chest and leg stronger.
Step 4: Equestrian pose (Ashwa Sanchalanasana)
Inhale, lift you right leg up and back other in front. Bend you left knee, hands on the side, raising your head. Look up, chest up and neck slightly bend backward.
Stretches spine, increase the flexibility of the back. Strengthens the muscles of the chest, improve lung capacity and massages kidney and liver.
Step 5: Stick pose (Dandasan)
Take your left leg back while inhaling and try to keep your body in a straight line. Arms must be perpendicular to the floor.
Stick pose strengthens your core, make strong your arms and enhance your bobes and joints health.
Step 6: Saluting with eight points (Ashtanga Namaskar)
Slowly bring your knee, chest and chin on the ground while breathing out and try to keep your hips and abdomen up. Knees with your elbows bent upside followed by grounding your palms next to your chest.
This pose makes your chest, leg and hands muscles strong.
Step 7: Cobra Pose (Bhujangasana)
Now inhale and slid forward, raise your chest upward, look up. Palms on the ground, elbows bent and shoulders away from the ears.
Bhujangasana helps to fight with headache and back pain. It also stretches chest, lungs, shoulders and abdomen. Strengthens your spine.
Step 8: Mountain pose (parvatasana)
Exhale, take your head down towards the floor with your hips up, tail bone pointing sky. Your eyes must be concentrated on your navel and heel on the floor. During this pose, one must be in the mountain like position or an inverted “V”.
Parvatasana strengthens your arms and legs. Relief stress, prevent respiratory problems and strength muscels.
Step 9: Equestrian pose (Ashwa Sanchalanasana)
Now inhale and turn into the Ashwa Sanchalanasana like step 4 but with the opposite side. Lift you right leg up and forward, bend your right knee, hands on the side but active, look up and chest up.
Step 10: Standing Forward Bend (Hastapadasana)
Bring your left foot forward and breathe out by keeping your palms on the floor. Then after gently straighten your knees and touch your forehead to the knees.
Step 11: Raised Arms pose (Hastottanasana)
Breathe in and roll your spine up with the hips slightly outwards along with the little bending backward and hands go up. Your biceps must be beside your ears.
Step 12: Standing Mountain Pose (Tadasana)
Brings your arms down and straighten your body during exhalation. Calm down yourself in this pose.
Tadasana improve posture, strengthens tight, knees and ankles.
Benefits of Surya Namaskar Or Sun Salutation
Improves Blood Circulation
Surya Namaskar involves the frequent inhalation and exhalation of your breath. This in turns helps in constantly ventilating the lungs. As a result, our blood remains oxygenated. This set of poses helps in removing the excess carbon dioxide and other toxic gases from the body, thus detoxing your body.
Daily Practice of Surya Namaskar helps in stabilization the function of the thyroid and endocrine glands. As a result, the problem of anxiety can be overcome easily which inturns filled us with calmness. Moreover, it also helps in improving the nervous system and memory.
A Perfect weight loss exercise
Set of exercises in Surya Namaskar is a good cardiovascular exercise that helps in stretching the abdominal muscles and reducing the excess weight around your belly. It renders flexibility and strength to the spine and helps in toning your abs and arms.
Regular Menstrual Cycle
Surya Namaskar will help in resolving the irregularity of the menstrual cycle and can ensure safe and easy childbirth too.
Eradicates the Early sign of Aging
Daily practice of this yoga sequence help in maintaining your health in older ages too. Apart from this, it is very helpful in preventing yourself with early signs of aging such as white hairs, wrinkles, hair loss, and losing the glow of the face.