SURYA NAMASKAR (SUN SALUTATIONS) AND IT'S BENEFITS

"Sun salutations can energize and warm you, even on  the darkest, coldest winter day."

--carol krucoff 

You all might have heard about Surya namaskar every now and then. So what actually is Surya namaskar?

Who invented Surya namaskar?

What is the best time to practice Surya namaskar?

What are the benefits of practicing it on a daily basis?

How does it affect your overall health in a positive way?

Whether you should inculcate this habit in your daily routine?

Hello!!! Welcome to my weekly yoga sessions to soothe the mind, body, and soul. This is Priyanka.V and today lemme share with you the benefits of Surya namaskar with its 12 sequences.

Without the SUN, there will be no life on earth.

Surya namaskar is a dedication to rising Sun- God in the morning. It is a technique of worshipping the sun god that gives heat and light, gifts health and energy, is a producer of foods, source of energy and all forms of life on the earth.

Surya namaskar is a practice in yoga as exercise including a sequence of twelve powerful yoga asanas.

It is the core of yoga. It improves overall body strength, builds stamina, and develops flexibility.

It is a combination of various classic poses of yoga that benefits the entire body. The twelve different poses benefit all the body parts if practiced properly.

It is a dynamic exercise that can be done by anyone at any age. These 12 postures are quite easy and hence the persons of all age groups can practice them.

Surya namaskar alleviates the diseases of the mind and body. It helps to calm your mind and body and Relieves you from any kind of stress and anxiety you are suffering from.

If you want to keep yourself healthy make sure that you are indulging yourself in an exercise like Surya namaskar. It has got numerous benefits. It works on almost every muscle of the body.

Regular practice of Surya namaskar activates "Manipura chakra"(Fullness of Jewels) in the body. Manipura is said to radiate and distribute Prana to the rest of the body. It is positioned at the navel region with ten petals.

Manipura chakra is associated with dynamism, energy, and will power.  It is associated with the power of fire and digestion.

All the twelve postures of Surya namaskar has been designed to impact these vital chakras, helping you to awaken the spiritual energy that lies dormant in the body.

So when you practice sun salutations you are not only getting physically fit but also mentally strong. If you are suffering from anxiety, insomnia, and other mental disorder do this. 

Who invented Surya namaskar?

Bhawanrao Shrinivas Pant Pratinidhi, the Rajah of Aundh, popularized and named the practice of Surya namaskars in the 1920s describing it in his book" The Ten-Point Way to Health: Surya Namaskars."

What is the best time to practice Surya Namaskar?

The best time to practice Surya namaskar is during sunrise while facing towards the Sun. It is to be done early morning on an empty stomach. 

But if you miss to practice it during sunrise, you can also practice it in the afternoon or in the evening. That's really ok. But make sure that at least 3 to 4 hours should be allowed to pass after eating your meal, to prevent unnecessary cramps and any kind of discomfort.

Benefits of Surya namaskar:

It has got numerous benefits. Some of them are as follows:

a) Improves blood circulation resulting in Glowing skin and healthy hair.

b) Promotes weight loss.

c) A unique technique of keeping the mind free and peaceful.

d) Strengthens your back muscles, tones the legs, thighs, hamstrings, and arms.

e) It helps to lose excessive body weight.

f) It relieves you from stress and anxiety.

g) Improves the functions of internal organs.

h) It helps regulate the menstrual cycle.

i) Alleviates the diseases of the mind. 

j) It helps in improving your metabolism.

k) Improves eyesight.

l) Removes toxins from your body.

How does it affect your overall health in a positive way?

The combination of twelve different poses of Sun Salutations proves to be a quick energizing exercise that can easily fit in the time trouble.

It's 12 different postures help in stretching your abdominal muscles causing you to shed those extra pounds around the belly area and hence reduces tummy fat too.

It has been estimated that doing one round of Surya Namaskar burns approximately 13.90 calories.

It is proven that the number of calories that Surya Namaskar burns are equal to the calories burnt by other 30 minutes workouts.

Sun salutations are also a very good cardiovascular exercise aiding in weight loss.

It helps to improve the digestive system. Regular practice helps to cleanse and detox your body.

It not only benefits physically but it also gives you mental peace. It is known to have an immensely positive impact on your body and mind stimulating your nervous system and improving your immune system.

So you should follow and practice it regularly to ensure good health.

Whether you should inculcate this habit in your daily routine?

In order to maintain our health, we can inculcate the habit of doing Surya namaskar at least  10 to 15 minutes a day. It is one of the best yoga to calm your body and mind.

To reap the maximum benefits of sun salutations, perform 12 sets of these asanas every day if possible.

Each set of surya namaskar has 12 asanas.

So without further ado, here is a quick sequence of 12 asanas explained in an easy way.

1) PRANAMASANA (PRAYER POSE):

PRANAMASANA (PRAYER POSE)

a) Stand straight on the edge of your mat, keeping your feet together in order to balance your weight equally on the two feet. 

b) Now inhale while lifting both the arms up and exhale bringing your palm together in front of your chest folded in the namaskar asana (make sure to keep your hands close to the chest). Look straight in front. The body, the head, and neck to remain in a straight line.

BENEFITS:

This asana brings awareness, relaxes the Mind and Soul, and enhances body posture.

2) HASTA UTTANASANA (RAISED ARMS POSE):

HASTA UTTANASANA (RAISED ARMS POSE)

a)For Hasta Uttanasana breathe in and stretch the arms up into the Anjali mudra and arch your body backward from the waist (bend backward as far as possible). 

b)Feel this healthy stretch in your whole body.

BENEFITS:

It expands the chest and the rib cage resulting in the full intake of oxygen that plays an important role in preventing skin disorders.

3) HASTA PADASANA(HAND TO FOOT POSE):

HASTA PADASANA(HAND TO FOOT POSE)

a) While breathing out start bending forward from your waist without bending the knees.

b) Make sure to keep your spine straight. Now press the palms down on the ground. Try to touch the knees with the forehead without bending your knees. (You can bend your knees if you are not comfortable.)

BENEFITS:

It is an excellent forward bending asana which is Helpful in reducing belly fat and gives a flat stomach. Cures stomach disorder, strengthens the spine, and brings flexibility.

4) ASHWA SANCHALAN ASANA(EQUESTRIAN POSE):

ASHWA SANCHALAN ASANA(EQUESTRIAN POSE)

a) Now for this posture take the right leg back and place your knee and the toes on the floor. 

b) Your left knee should be in front touching your left armpit (i.e. should be in between the two hands). And if you are comfortable in this position then try to bend your neck as far backward as possible. Look up. Hold for a second. (You can keep your neck straight instead of bending it backward.)

Note: If you are suffering from a neck problem then keep your neck straight instead of bending backward. And look straight.

BENEFITS:

This posture strengthens the arms and legs, as well as the spinal column. Tones and massages kidney and liver. Strengthens the knee and ankles and the muscles of the chest hence enhance lung capacity.

5) DANDASANA (STICK POSE):

DANDASANA (STICK POSE)

a) Now move your other leg (left leg) backward and bring the whole body in a straight line(same as you do in a plank pose). 

b) Keep your arms perpendicular to the floor. 

BENEFITS:

This asana lengthens and stretches the spine. Stretches shoulders and chest, improves posture and helps to calm brain cells.

6) ASHTANGA NAMASKAR (SALUTE WITH EIGHT PARTS OR POINTS):

ASHTANGA NAMASKAR (SALUTE WITH EIGHT PARTS OR POINTS)

a) Now gently bring your knees down to the floor and slightly take your hips back and slide forward. And then relax your chest and chin on the floor, keep the head, the waist, and the elbows in a straight line. 

b) Make sure that parts of your body namely your toes, knees, hands, chest, and chin should touch the ground while the buttocks are kept up.

BENEFITS:

This asana stretches and strengthens the toes, hips, lower back, neck, and hands. It is very helpful in improving your stamina & building stronger core muscles.

7) BHUJANGASANA (COBRA POSE):

BHUJANGASANA (COBRA POSE)

a) Inhale, lift your chest up off the floor by straightening your arms, lift the torso from the waist up off the floor arching the spine backwards.

b) Tilt the head as far back as possible and hold the posture for a second to feel a healthy stretch in your back and neck.

BENEFITS:

This posture builds strength, improves balance and gives great flexibility to the spine.

8) PARVATASANA (MOUNTAIN POSE):

PARVATASANA (MOUNTAIN POSE)

a) Breathe out and slowly lift your hips and tail bone up towards the sky. (Try to make a triangle shape with your body.) 

b) Remember to keep your shoulder broad, elbows straight and neck long. Now drop your head down completely.

c) Keeping your toes pointing forward, press the heels down towards the mat. ( If your heels don't touch the mat that's totally fine. With the regular practice it will get improved.)

BENEFITS:

This posture improves blood circulation to all parts of the body thus keeping the skin and hair healthy.

9)ASHWA SANCHALAN ASANA(EQUESTRIAN POSE):

ASHWA SANCHALAN ASANA(EQUESTRIAN POSE)

a) Now breath in and take the right leg forward exactly  between the two hands and place your left knee down touching to the floor. 

b) If you are comfortable in this position then try to bend your neck as far backwards as possible. (You can also keep your neck straight instead of taking it backwards.)

BENEFITS:

This posture strengthens the arms and legs, as well as the spinal column. Tones and massages kidney and liver. Strengthens the knee and ankles and the muscles of the chest hence enhances lung capacity.

10) HASTA PADASANA(HAND TO FOOT POSE):

HASTA PADASANA(HAND TO FOOT POSE)

a) Now breathe out and bring the other leg( left leg )forward. 

b) Keeping the palms on the floor straighten the knees and try to touch your forehead to the knees. Keep your breathing normal. (You can bend your knees if you are not comfortable.)

BENEFITS:

It is an excellent forward bending asana which is Helpful in reducing belly fat and gives flat stomach. Cures stomach disorder, strengthens the spine and brings flexibility.

11) HASTA UTTANASANA (RAISED ARMS POSE):

HASTAUTTANASANA (RAISED ARMS POSE)

Now breathe in and stretch your arms up and arch your body backwards. Push your hips slightly outward.

BENEFITS:

It expands the chest and the rib cage resulting in the full intake of oxygen that plays an important role in preventing skin disorders.

12) PRANAMASANA (PRAYER POSE):

PRANAMASANA (PRAYER POSE)

Breathe out and straighten your body at first. Now bring your hands back to the chest in namaskar mudra and then relax.

P.S. After Practicing sun salutations you can relax in Shavasana or Balasana for a while.

P.S. If you are looking for weight loss then also you can go ahead with this practice because Surya Namaskar, if practiced regularly in sufficient reps, can reduce overall body fat.

So what are you waiting for? Grab your mat and start practicing sun salutations and experience it's manifold benefits.

THANK YOU 🙂🙏

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