Introduction
Since the sun is regarded as the powerhouse of all the energy and life on earth, Salutation to the sun becomes one of the practices that is still practiced on earth while paying respect to this vital source that makes living possible.
Steps involved in Surya Namaskar
Surya Namaskar, which means bowing down to the sun, is a series of yogic asanas (288 in number) that comprise 12 steps. Doing Surya Namaskar regularly is said to improve the Solar Plexus Chakra(Manipura), which is said to be responsible for improving the creative and innovative abilities of a person.
The right way of performing Surya Namaskar
Surya Namaskar is not just a spiritual exercise but is greatly related to the physical health of a person as well. In a convenient time of 15 minutes, you can make an energetic start to your day while sending optimal time, making your body flexible and gaining in the right technique. There is also the right time to perform Surya Namaskar, which is said to be early morning out in the open before the radiation from the sun reaches you. At this particular time, you can also be enriched by getting vitamin D from the sun.
Miraculous effects of Surya Namaskar
- Increase in blood circulation: since Surya Namaskar includes the complete package of asanas that are 12 in number, this counts in for the betterment of the blood circulation of the body.
- Makes bones stronger: Surya Namaskar involves a range of exercises that make the bones stretch a lot and also cause them to have some pressure. This makes them strong as well.
- Flexibility: if you are looking for some flexibility, then nothing other than Surya Namaskar and its dedicated asanas can help you in a better way.
- Activation of internal bodily systems: Due to the rigorous amount of movement involved in Surya Namaskar, it not only works on the outer muscles and bones but also improves the internal system of the body like the digestive, respiratory and.
- Spinal benefits: in most of the Surya Namaskar asanas, movement of the spine is involved, and hence it makes the spine better and more flexible.
- Vitamin D: since Surya Namaskar is recommended to be practiced in the early morning sun, which provides the body with immense amounts of Vitamin D.
- Increase in blood circulation: since Surya Namaskar includes the complete package of asanas that are 12 in number, this counts in for the betterment of the blood circulation of the body.
- Makes bones stronger: Surya Namaskar involves a range of exercises that make the bones stretch a lot and also cause them to have some pressure. This makes them strong as well.
- Flexibility: if you are looking for some flexibility, then nothing other than Surya Namaskar and its dedicated asanas can help you in a better way.
- Activation of internal bodily systems: Due to the rigorous amount of movement involved in Surya Namaskar, it not only works on the outer muscles and bones but also improves the internal system of the body like the digestive, respiratory and.
- Spinal benefits: in most of the Surya Namaskar asanas, movement of the spine is involved, and hence it makes the spine better and more flexible.
- Vitamin D: since Surya Namaskar is recommended to be practiced in the early morning sun, which provides the body with immense amounts of Vitamin D.
Key steps involved in Surya Namaskar
Step 1: Pranam Asana
As the name suggests, this is the Prayer position in which you begin with Surya Namaskar. In this position, you need to join your hands together and then pay respect to the sun. This is the form that gives a kick start to Surya Namaskar by concentrating your energy and also by bringing you in a posture to meditate. This position is also said to be effective in reducing stress and anxiety.
Ways to Perform:
If you are standing on a mat or a carpet, you must bring your feet together.
- Relaxing the shoulders in this Asana is very important.
- Make your palms come closer to each other while maintaining the prayer position while inhaling the breath simultaneously.
Step 2 : Hasta Uttanasana/ raised arm pose
This is the Asana that would make your body stretch and would also provide you relief from problems like asthma. Since this is the Asana in which major focus is paid on your back and spine, you can also get rid of back pain and anxiety as well through this pose whereby. It also works on improving your digestion as well.
Ways to Perform:
- In the same standing position, you need to raise your hands now.
- Take your hands back while still keeping them raised.
- It would cause your back to get strained a bit, and you could observe a small arch in your back as well.
- The key thing in this Asana is to keep your back and spine starlight while maintaining a proper balance with the ground.
- You can perform the Asana till the point you feel comfortable. If you are feeling some pain or difficulty, you can immediately withdraw.
Step 3 : Padahastasana
This is the Asana which looks after the conditions like insomnia. Moreover, since it is a part of the bending and flexibility exercise, you can also find relief in conditions like osteoporosis related to bone and joints. Day-to-day problems like frequent headaches and stress are also looked after well with this position. This Asana also helps in making your thighs get stronger and is overall a beneficial exercise for your entire leg region, including hamstrings and calves.
Ways to Perform
- Bring your hands to the front and take them down to your toes.
- In this Asana, your fingers should touch your toes without bending your knees.
- Keep your spine straight in this posture while making your body weight distributed evenly.
Step 4: Ashwa Sanchalanasana
This is the position that would impact directly upon the flexibility of your hip region while toning your kidney and liver. You can also see an increase in liver capacity through this exercise.
Ways to Perform
- In this Asana, you must push your right leg back while making your left knee touch the ground at ninety degrees.
- You need to balance out your posture on the toes while managing your weight evenly.
Step 5: Chaturanga Dandasana
In this Asana, the spine’s flexibility is one of the prime focuses, and its main aim is to release the tension around the neck and the shoulders. It is known for strengthening the shoulder and the legs.
Ways to Perform
- For this Asana, you need to make your knees touch the floor.
- You need to lower the chin and bring the shoulders right over your hands.
- The position of your elbows should be on your sides.
Step 6: Ashtanga Namaskar
This exercise works best for the entire core area of your body while focusing on building strength as the main aim. This Asana also focuses on strengthening the muscles of the arms, shoulders, and wrists as well. Moreover, it not only focuses on physical form but also takes the blood sugar level into consideration and works towards controlling it.
Ways to Perform
- This is performed in a plank position while the back of the body remains in this position.
- The front half is raised and is made perpendicular to the ground.
- In this position, your back should remain straight while your entire body should remain in one line.
Step 7 : Bhujangasana
This is one of the most popular Asanas, which is known as the snake/cobra asana, and is practiced for having a flat belly since, in this Asana, the stomach is stretched.
Ways to Perform
- You need to lie straight on the ground while having your belly touch the floor.
- Then you should keep your palms on the ground while straightening your legs.
- Furthermore, raise your chest from the ground, coming in the form of a curve that can be made with your back.
Step 8: Adho Mukha Svanasana
This Asana aims to improve the blood circulation of the body while it is very therapeutic in controlling high levels of BP. Moreover, it is also effective in improving height as well.
Ways to Perform:
- From a plank position, you can raise the hip and the tailbone up from the ground in the opposite direction.
- In this position, you need to make a V shape with your body while your palms should touch the ground.
Step 9 : Ashwa Sanchalanasana
This is the Asana that would build your power and would stimulate the digestive system of the body as well. Moreover, it would provide you with stronger quadriceps as well.
Ways to Perform
- You need to start by bringing your right foot forward.
- The position of the right foot should be in between the two hands.
- The left knee should be down to the ground as well.
- While pressing your hips down, focus on looking up.
Step 10 : Padahastasana / Uttanasana
In this position, most of the stress is paid upon the hamstrings area of your legs and is said to provide you with relief from joint problems. Since it is more of a stretching exercise, knees are also strengthened in this form.
Ways to Perform:
- In this Asana, you need to bend your back and make your fingers touch the toes.
- Also, you need to make your nose touch your knee in this Asana.
- If you are finding it difficult, then you can bend your knees a bit and complete the posture.
Step 11 : Uttana Hastasana
This is the exercise that makes your shoulders stretch and reduces the pain in the back. Improving the digestive system is also one of the best results of this exercise.
Ways to Perform:
- In this Asana, you need to stretch your spine backward while making your hands rise.
- You can look towards the ceiling while performing and being in this position.
- You need to stretch as much as possible rather than stretching backward.
Step 12 : Pranamasana
The last Asana makes you relax again and completes this exercise with the entire body movement involved.
Ways to Perform
- You need to get in the prayer position in this Asana again and relax your mind.
- Stand while keeping your feet together, and breathe in and breath out while bringing your palms together in a prayer position.
Conclusion
Regularly performing Surya Namaskar would provide multiple benefits while adding to your healthy lifestyle. You can also lose weight and can also manage a proper BMI with the help of this set series of practices. Get fully charged up for the day with Surya Namaskar!