Surya Namaskar means to offer respect or expressing gratitude to the sun. It is not an easy one but a combination of many yogas which is the best way to keep the body and mind healthy.
Yoga is a spiritual process whereby the body, mind, and soul of a person are brought together. Yoga has been done for centuries as a separate yoga state, but do you know that by doing Surya Namaskar, we can do yoga for our whole body.
Surya Namaskar is one of the old and popular yoga techniques, in which Surya is revered. Surya has considered the source of all forms of life and the benefits of Surya Namaskar are many.
What is Surya Namaskar ?
The name Surya Namaskar shows itself to salute the sun, this is a process that we should do when the sun rises or we should do it early in the morning. By this method, your whole body gets exercised. There are 12 Yogasanas in this method in which every Yogasana has its own separate work. It is not considered special only because of mythological beliefs. It impacts positively on our physical and mental health. Because of this, it is considered to be a very effective yoga asana.
Surya Namaskar Steps
Step 1 - Pranamasana - प्रणामासन ( Prayer Pose)
Surya Namaskar begins with pranam mudra. To do this, place a mat on the floor and stand on top of it. There should not be much distance between the two legs and you should balance the weight equally on both legs. After this, spread both your arms and keep the shoulders loose. Now while breathing, raise both your arms up and while exhaling, join the two palms together in the posture of prayer (Namaskar).
Step 2: Hastottanasana - हस्त उत्तानासन (Raised Arms Pose)
In the second step of Surya Namaskar, raise both your arms up and gently tilt your palms towards the back of the head. The shoulder should be touching the ears. As much as possible pull your abdomen upright and tilt the body backward. Stay in this posture for a while and inhale. Taking deep and long breaths during this posture of Surya Namaskar increases lung capacity. Your entire body, lungs, and brain get a lot of oxygen.
Step 3 - Hastapadasana - हस्तपदासन (Standing Forward Bend)
In this easy, you have to slowly bend forwards while exhaling and touch the ground near your feet with both your hands and try to keep your knees as straight as possible.
This pose strengthens the back, abdominal muscles, and nervous system.
Step 4: Ashwa Sanchalanasana - अश्व संचालनासन (Equestrian Pose)
In the fourth step of Surya Namaskar, spread one leg one step backward and keep the other leg on the ground in front of both the palms very straight, the foot should be between the two palms on the ground and the palms should touch the ground. While doing this posture, the paw of the foot should remain standing. After that, raise the neck while pulling the chest forward. Keep head straight
Step 5: Dandasana - दंडासन (Stick Pose)
In this, you have to move your right leg back while exhaling slowly and with the hands of both the feet close together and be in a straight posture with your hands.
Step 6: Ashtanga Namaskara - अष्टांग नमस्कार (Salute with Eight parts or points)
While doing this asana, keep both your knees on the ground and exhale. Raise your hips upwards and touch your chest and chin with the ground and stay in this position for a while.
Step 7: Bhujangasana - भुजंगासन (Cobra Pose)
While doing this asana, slowly move your chest forward while exhaling. Keep hands straight on the ground. Tilt the neck backward and keep both the legs upright.
Step 8: Parvatasana - पर्वतासन (Mountains Pose)
Now in this posture, you have to take the shape of the inverted (V) and while exhaling, raise your hips up and in this, you have to spread your legs and hands in the opposite direction. Here the paws of both your feet should be sticking along with your hands and should be sticking to the head and the palm of your hands should be far away.
Step 9: Ashwa Sanchalanasana - अश्व संचालनासन (Equestrian Pose)
In the ninth step of Surya Namaskar, you have to repeat the same step 4 step, that is, while breathing, keep the right foot forward between the two palms and bend the left knee down on the ground, pressing down on the hips.
Step 10: Hastapadasana - हस्तपादासन (Hand to Foot Pose)
In this state, exhaling, bring your left leg forward, and rise. After this, touch your hands with the ground in front of the feet and if possible, try to touch your head with the paws of your feet.
Step 11: Hasta Uttanasana - हस्त उत्तनासन (Raised Arms Pose)
This situation is similar to the second step. To do this, take a deep breath and raise both hands upwards. Now, while bending the hands and waist, tilt both arms and neck also backward.
Step 12: ताड़ासन - Tadasana
While doing this asana, straighten your body and bring both hands down while exhaling slowly.
Benefits of Surya Namaskar
The solar plexus is believed to be behind the navel, which is the central point of the human body, also known as the second brain, and is related to the Sun. This is the reason why people perform the Surya Namaskar posture for various benefits. Let us know what are the benefits of performing Surya Namaskar.
- Surya Namaskar improves circulation of blood throughout the body.
- Helps maintain cardiovascular health stimulates the nervous system
- Surya Namaskar has many benefits for heart, liver, intestine, stomach, chest, throat.
- An excellent exercise for weight loss management
- Strengthens the immune system
- Balances all body systems such as digestion, respiration, reproduction, nervous and endocrine glands.
- Provides mental peace and patience.
When to do Surya Namaskar?
The best time to perform Surya Namaskar is considered to be the morning, as the name itself suggests, it is the actions that greet the sun, so the sunrise time is considered the best for it.
Sun rays are a great source of vitamin D, but it can only be derived from the rising sun rays when they are oblique and the ultraviolet rays emanating from them do not harm the skin when they are straight. Perhaps these gradual processes of saluting the sun will be strengthening the body by providing 'vitamin D' and through yoga, methods to keep the person energetic throughout the day.