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SURYA NAMASKAR STEPS AND BENEFITS

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SURYA NAMASKAR 

Also, know as SUN SALUTATION is a combination of 12 powerful yoga postures. It is a very ancient technique of expressing gratitude towards the Sun. Sun is also considered as Devta(Lord) in India. Nothing is more important to us on earth than the sun. It is the source of life on earth. Sun provides us with heat, light, and energy, the earth would-be lifeless without the sun. 

Surya namaskar is a great cardiovascular workout. Studies show that it has a positive impact on the mind and body. Regular practice of Surya namaskar will increase the size of solar plexus in our body, which is said to be the second brain of our body. It also increases our creativity and intuitive abilities.

This 12 yoga posture, when done twice makes one complete Surya namaskar.

There are 12 names of Surya. These 12 yoga postures in Surya namaskar are dedicated to 12 names of Surya. 12 names of Surya are SURYA, RAVI, BHASKAR, MITRA, BHANU, KHAGA, PUSHAN, ADITYA, HIRANYAGARBA, MARICHA, SAVITRA, and ARKA. 

STEPS TO DO SURYA NAMSAKARA

STEP 1: PRANAMASANA (PRAYER POSE)

Stand straight at the edge of your mat, keep your spine erect, feet together, and balance your weight equally on both feet. Now, expand your chest and relax your shoulders. As you breathe in, lift both arms up, and as you exhale, bring your palms together in front of your chest in the namaskar(prayer) position.
BENEFITS:
Brings awareness. Enhance body posture. Hands and heart complete an energetic circle that will harmonize the brain hemisphere and clams the mind. Strengthen the upper body and release the tension in the shoulders.

STEP 2: HASTAUTTANASANA (RAISED ARMS POSE)

Breathing in lift your arms up and bend backward. Make sure your biceps are close to your ears. Make effort to stretch your whole body, starting from heels up to the fingertips.
BENEFITS:
Improves digestion. Expands chest which results in the full intake of oxygen and it increases lung capacity. Stretch your spine, neck, and core,.

STEP 3: HASTA PADASANA (STANDING FORWARD BEND)

Breathing out, bend forward from your waist while keeping your spine straight. Exhale and completely bring your hands down to the floor beside your feet. Bend only as much as you can, don't force yourself too much.
BENEFITS:
Reduce hair loss. strengthen your back muscles. It regulates blood circulation which is good for the nervous system. Removes belly fat and strength the thighs.

STEP 4: ASHWA SANCHALASANAS (EQUESTRIAN POSE)

Breathing in, push your right leg as far as possible. Bring your right knee to the floor and slowly lookup. check if your left foot is exactly in between palm.
BENEFITS:
Stretches and tone leg muscles. Tones abdominal organ. Increases the flexibility of the back. It creates mental balance.

STEP 5: DANDASANA (STICK POSE)

Breath in and take your left leg back. Bring your whole body in a straight line. Keep your arms erect to the floor.
BENEFITS:
Strengthen back muscles, chest, and spine. Improves your posture. Strengthen abdomen. Boost energy level and release stress.

STEP 6: ASTANGA NAMASKAR (SALUTE WITH EIGHT PARTS OR POINT)

Gradually bring your knees down to the floor then exhale. Slightly take your hips back and slid forward. Relax your chest and chin on the ground. elevate your posterior a little bit. Your two hands, two feet, two knees, chest, and chin should touch the ground.
BENEFITS:
Improves flexibility and posture. Declutter mind and lower anxiety. Strengthen the back.

STEP 7: BHUJANGASANA (COBRA POSE)

Slide forward and raise your chest up, keep your elbows bent and fixed in this pose, keep your shoulders away from your ears, slowly lookup. Inhale and make moderate efforts to push your chest forward, exhale, and make a light effort to push your navel down. Stretch only as much as you can.
BENEFITS:
Decrease stiffness in the lower back. Firms and tone the buttock. Elevates mood. Improves attention and general mental focus. Invigorates the heart. Improves mensural irregularities.

STEP 8: PARVATSANA ( MOUNTAIN POSE)

Breathing out, lift your hips as well as your tail bone up. Put your chest downwards to create an inverted V pose. Make a moderate effort to lift your tailbone up. Keep your heels on the ground.
BENEFITS:
Increase blood flow to the brain. Relives anxiety and calms the mind. strengthen your arms and opens up your chest.

STEP 9: ASHWA SANCHALANASANA (EQUESTRIAN POSE)

Breathing in, bring your right foot forward in between two hands, Bring your left knee down to the ground. Press your hips down, and lookup. Place your right foot exactly between two hands.
BENEFITS:
Stretches and tone leg muscles. Tones abdominal organ. Increases the flexibility of the back. It creates mental balance.

STEP 10: HASTA PADASANA (STANDING FORWARD BEND)

Breath out and bring your left foot forward. keep your palms on the ground. you can bend your knees if you feel some discomfort.
BENEFITS:
Reduce hair loss. Strengthen your back muscles. It regulates blood circulation which is good for the nervous system. Removes belly fat and strength the thighs.

STEP 11: HASTAUTTASNASAN (RAISED ARMS POSE)

Breathing in, roll your spine up, make your hands go up, and bend backward as much as possible. push your hips slightly outward. Your biceps should be beside your ears.
BENEFITS:
Improves digestion. Expands chest which results in the full intake of oxygen and it increases lung capacity. Stretch your spine, neck, and core.

STEP 12: PRANAMASANA (PRAYER POSE)

Exhale and straighten up your body. Bring your arms down back in the namaskar position. Relax and observe your breath and sensation in your body.
BENEFITS:
Brings awareness. Enhance body posture. Hands and heart complete an energetic circle that will harmonize the brain hemisphere and clams the mind. Strengthen the upper body and release the tension in shoulders.
To complete one round of Surya namaskar, repeat all the 12 steps. Only this time, Start with taking left foot behind in step no 4 and bring the right foot forward in step 10. This will complete your one round of Surya Namaskar


 TIPS:
1) Early morning time is recommended to do Surya namaskar.
2) The room should be properly ventilated, avoid sitting with closed windows.
3) Keep your focus on your breath.

 WATCH VIDEO ON HOW TO DO SURYA NAMASKAR





CAUTION:

1) Surya namaskar should be performed on an empty stomach or there should be a gap of at least 2 hours after you have your meals.
2) This is not substituted for any medicine
3) If you have been through any surgery, or have an injury in any part of your body or if you have any medical condition, then consult your doctor before practicing.
4) In starting, do a few rounds of Surya namaskar and then gradually you can increase. Your body needs time to adjust the change.
5) Do not overdo it.
6) During pregnancy, it is important to consult your doctor, and then accordingly you may practice it or you can avoid doing it.

    BENEFITS OF DOING SURYA NAMASKAR

    1) Improves blood circulation in the body
    2) Help lose weight
    3) Helps tone muscles
    4) Improves digestion
    5) Strength immune system
    6) Stimulates nervous system
    7) The body becomes more flexible
    8) Improves skin glow
    9) Increase energy and awareness level

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