What is Surya Namaskar?
Surya Namaskar is the practice of 12 different yoga poses in the form of a flow. It is the practice of breathing techniques along with yoga poses. It can be stated that Surya Namaskar is the complete exercise for the body as well as the mind. It is believed that the practice of Surya Namaskar should be done at the time of sunrise in the morning in order to greet the day with full energy and positivity.
Surya Namaskar can be stated as one of the best Yogasanas for beginners at home because the practice of Surya Namaskar can be done without the requirement of any equipment.
Benefits of Surya Namaskar
Although Surya Namaskar can be practiced at any time of the day, it is best to practice at sunrise as sun rays can help revitalize the body & the mind. Surya Namaskar can be done in a 3-speed variation– slow, medium or fast pace. A slowed pace helps increase body flexibility, and a medium pace helps in muscle toning. Fast-paced rounds of Surya Namaskar are beneficial to one’s cardiovascular health and can aid in weight loss.
Surya Namaskar helps improve blood circulation and strengthen heart function. It also enhances the resting cardiovascular parameters such as cystolic blood pressure, diastolic blood pressure and pulse pressure.
Surya Namaskar stimulates a rhythmic breathing process as breath is synchronized with each movement. This empties the lungs more vigorously and there is an opportunity for more oxygenated air to refill them.
Step-by-Step Guide to Surya Namaskar
1. Pranamasana (Prayer Pose)
Stand straight with your feet together. Place your hands together in front of your chest in the form of a prayer.
2. Hasta Uttanasana (Raised Arms Pose)
You will then raise your arms and slowly bend backwards while keeping your biceps close to your ears. This pose will ensure that your chest, abdominal area, and arm get a good stretch.
3. Padahastasana (Hand to Foot Pose)
You will then exhale and bend forward while keeping your hands close to your feet. You have to make an effort to touch the ground beside your feet. This pose will ensure that your hamstring gets a good stretch.
4. Ashwa Sanchalanasana (Equestrian Pose)
You will then inhale and take your right leg back. Your left foot will be kept between your hands, and you have to look upwards. This pose will ensure that your hip gets a good stretch.
5. Dandasana (Plank Pose)
You will then take your left leg back and get into a straight posture. This is one of the best yoga poses that you can practice while at home.
6. Ashtanga Namaskara (Eight-Limbed Pose)
When you do this pose you need to bend your knees and chest and chin towards the ground. Your hips should be a bit up in the air. This pose is really good for your arms and shoulders. It will make them stronger.
7. Bhujangasana (Cobra Pose)
To get into this pose you need to slide your body. Then you need to lift your chest up. You should also bend your elbows. This pose is great because it will stretch your spine and make your chest bigger.
8. Parvatasana (Mountain Pose)
First you need to breathe out. Then you need to lift your hips up towards your shoulders. You should look like a V. This pose is good for your whole body. It will help get the blood moving around your body.
9. Ashwa Sanchalanasana (Equestrian Pose)
Bring your right leg between your hands.
Repeat the same with your left leg.
10. Padahastasana (Hand to Foot Pose)
Bring your left leg towards your front and bend towards your feet.
This pose will stretch your lower limbs.
11. Hasta Uttanasana (Raised Arms Pose)
Inhale your breath and stretch your arms up towards the ceiling while bending backward slightly.
12. Pranamasana (Prayer Pose)
Again go back to the prayer position.
This is the end of one round of Surya Namaskar.
Health Benefits of Surya Namaskar
Inclusion of surya namaskar in the daily schedule can provide various health and mental benefits.
Improves Flexibility
It involves stretching almost all major body muscles, thus making the body flexible.
Builds Strength
From the plank position to the cobra position, all postures help build strength in the body.
Boosts Energy Levels
Surya namaskar is an appropriate yoga exercise to be practiced as a morning yoga routine. It not only energizes the body but also the mind.
Enhances Mental Clarity
Surya namaskar practice involves synchronized breathing and movements, thus improving mental clarity and inner calmness.
Improves Digestion
It involves stretching and compressing the abdominal area.