What better way to start my Blog with one of my favorite Yoga Asanas : the Surya Namaskar (Sun Salutation).
I have been performing Surya Namaskar for 6 years now and have reaped the benefits each day.
1. Mechanical 2. As ritual giving Spiritual Benefits
It helps a person to enhance spiritual aspect and also improvement of intellect. There are 12 names of Sun God. One Mantra is chanted and salutation to sun god with 12 postures is completed.
The 13th Mantra is " Om Shri Savitra Suryanarayanay Namah". You can try 12+1, 24+1, 36+1 according to ones potential.
See that you don't get exhausted!
- Surya namaskar, is a set of complete yogic exercises containing 7 different asanas. For the uninitiated, Surya namaskar is a series of yogic postures, usually twelve in number, which are done one after another in a definite series.
- It is a complete exercise of the mind and body, akin to a power-packed yoga capsule, which helps to exercise almost all the muscles in the body.
- Not just the physical aspect, it is a great way to calm ones nerves too.
- Morning is considered to be the best time for Surya Namaskar as it revitalizes the body and refreshes the mind, making us ready to take on all tasks of the day. If done in the afternoon, it energizes the body instantly and if done at dusk, it helps you unwind.
- When done at a fast pace, Surya Namaskar is an excellent cardiovascular workout and a good way to lose weight.
The twelve postures are as follows:
- Stith Prarthanasana: Stand erect, comfortable distance between feet. Keep your hands folded in the posture of Namaskara in the center of your chest. The elbows should remain stretched outwards. You breathe normally.
- Hasta Uttanasana/Uddit Namaskarasana : While Inhaling the breath, stretch your hand up and take them as far back as you can beyond your head. Bend back your body from waist upwards as far as you can.
- Hastapadaasana: Now Bring your arms forward from the front and bend you body down exhaling completely. Try to touch the knees with your nose or forehead without bending the knees.
- Aekpaad Prasarnaasana/ Dakshinpad Prasarnaasana: Take the left leg backward , bend you right knee and let it take position between the two arms,hands sticking to the ground.Now bend the neck as far backward as you can, throwing the chest out. Do this pose Inhaling.
- Adho Mukha Svanasana/ Dwepad Prasaranasana : Also known as the downward facing dog pose. Exhale and take your right leg also to the position of left leg. Put your heels completely on the ground. Raise you hip upwards, touch your chest with your chin and look backward through your legs. ( Daunting isnt it )
- Ashtanga Namaskara/ Sashtang Panipadasana: Wherein the practitioner does not inhale or exhale. One just holds their breath in this pose. For beginners it would be a few seconds. Place all your limbs on the ground except your hips which should be slightly raised from the ground. Your forehead, chest and knees should touch the ground.
- Bhujangasana/ Sarpasana: Also known as the cobra pose. Inhaling raise up the front portion of your body up to the chest. Bend you neck as far back as you can.
- Adho Mukha Svanasana/ Dwepad Prasaranasana: eighth pose and similar to the fifth one. Exhale here.
- Ashwa Sanchalanasana: Inhale here its the same as No 4.
- Hastapadaasana/Uttanasana: tenth pose same as No 3
- Hasta Uttanasana/ Uddit Namaskarasana: Inhale here same as No 2
- Pranamasana: last pose, which is similar to the first one. Exhale here.
As you must have realized by now, breathing plays a very important role while doing the exercise.
Below is the picture which helps you to understand the Chakras each pose concentrates upon:
Few discipline to follow before performing Surya Namaskar :
- Surya Namaskara, like most asanas, is recommended to be performed on an empty stomach. Therefore some recommend a gap of at least two hours after eating and before performing the namaskara. It is generally practised in the morning.
- Surya Namaskara is performed facing in the direction of the rising (east) or setting (west) sun
- Shavasana is practised at the end of practice for rest.
Why Should Children Do Surya Namaskar?
Surya Namaskar calms the mind and helps improves concentration. Today, children face a cut-throat competition and should adopt Surya Namaskar in their daily schedule as it boosts endurance power and reduces the feeling of anxiety and restlessness, especially during exams. Regular practice of Surya Namaskar gives strength and vitality to the body. It is the best workout for muscles and improves flexibility in spine and in limbs for our future athletes. Children as young as 5-year-olds can start doing Surya Namaskar daily. My 6 year old kid looks forward to perform Surya Namaskar with me!
Why Should Women Do Surya Namaskar?
It is said that Surya Namaskar can do what months of dieting cannot. Hence, it’s a blessing for health-conscious women as it not only helps lose extra calories, but it offers an easy and inexpensive way to be in proper shape by stretching the abdominal muscles naturally. Some of the Sun Salutation poses help lose extra fat on belly by stimulating sluggish glands like the thyroid gland (which has a big effect on our weight) to increase hormonal secretions. Regularly practicing Surya Namaskar can regulate irregular menstrual cycles among women and also ensure an easy childbirth. Last but not the least; it helps in bringing back the glow on your face, preventing onset of wrinkles and making it ageless and radiant.
Develop Your Sixth Sense with Sun Salutations
With a regular practice of Surya Namaskar and meditation, the solar plexus increases from the size of an almond to the size of a palm. This expansion of solar plexus, also known as the second brain, develops our intuitive ability and makes us more clear and focused.
I would request you to learn from a qualified Yoga Teacher and then perform the asanas as not doing the asanas properly will do more harm then good.
Hope readers would benefit from this article :)
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