Since ancient times, the sadhus and rishis have known the importance of Pranayam and yoga in maintaining the health. Surya namaskar is the most important part of yoga and must be done in the morning. Even Modern science agrees that there is nothing better than Surya Namaskar to start off our day. But you need to do it regularly for few days, to be a master of this act.
What is Surya Namaskar?
Surya Namaskar or Sun Salutation was first performed by Hindu worshippers to the Sun deity. It consists of a series of 12 postures, where six positions are repeated and 2 cycles complete one round. It should be performed early in the morning facing the rising sun. Make sure you don't eat any thing at least for 2 to 3 hours prior to Surya Namaskar.
How Do I Perform It?
As mentioned earlier, Surya Namaskar is a series of 12 poses:
- Pose 1 - Pranamasana: Stand with feet joined and hands folded in front of the chest and exhale.
- Pose 2 - Hastha Uttanasana: Raise hands and bend backward and inhale.
- Pose 3 - Uttanasana: Bend forward and place the hands flat on the floor and exhale.
- Pose 4 - Ashwa Sanchalanasana: Stretch the right leg back while bending the left knee & lowering the torso and inhale.
- Pose 5 - Adho Mukha Svanasana: Now lift the hips, take the left foot back to join the right foot while lowering your head. Your body should be in a triangular position. You should exhale now.
- Pose 6 - Ashtanga Namaskaram: Now lower the body to the floor and let the chin, chest and knees rest on the floor but not the stomach. You beating should be suspended.
- Pose 7 - Bhujangasana: Drop the stomach and lift your head to raise the upper body and inhale.
- Pose 8 - Adho Mukha Svanasana: Lift the hips up to the triangular position and exhale (same as Pose 5).
- Pose 9 - Ashwa Sanchalanasana: Bringing the left foot forward, you should inhale (same pose as pose 4).
- Pose 10 - Uttanasana: Straighten your legs and raise hips just as in the Pose 3. You should exhale now
- Pose 11 - Hastha Uttanasana: Raise hands above your head and bend backwards and inhale.
- Pose 12 - Pranamasana: Fold hands and bring them down to the chest to come back to the starting position and exhale.
What are the Benefits of Surya Namaskar?
Surya Namaskar provides all of the key health benefits of yoga in a very concise package:
- It is good for the digestive system because it stimulates the peristalsis (wave-like contractions that move food along the digestive tract) and thereby helps in regulating bowel functioning.
- The Surya Namaskar postures remove the mental and emotional tensions and help in calming down the mind.
- Because of the deep breathing, the heart and the lungs get energized.
- Daily practice of Surya Namaskar makes body flexible. All pains and aches are relieved because your spine gets stretched and it becomes supple. Spinal curve disorders and deviations get corrected.
- Regular Surya Namaskar practice regulates irregular menstrual cycles.
- It helps to lose extra calories and reduce fat.
- It boosts blood circulation in your head and helps to prevent hair graying, hair fall, and dandruff.
- Sunrays are rich source of vitamin D that is necessary to get strong bones and clear vision. Hence it is advised to do it in the morning.
- It makes endocrinal glands like the thyroid, parathyroid and pituitary glands, function normally.
- It eliminates excessive amounts of carbon dioxide and other harmful gases.
- It gives overall good health, strength and longevity.
- It adds a glow on your face making facial skin radiant and ageless.
- It makes you feel fresh and enthusiastic throughout the day.
Who Should Avoid Surya Namaskar?
Although Surya Namaskar is beneficial to all, certain people should avoid it.
- Women should avoid Surya Namaskar during period.
- Pregnant women should not practice this after third month of pregnancy.
- People suffering from back conditions should seek proper advice from physiotherapist.
- Patients of Hernia and high blood pressure should avoid surya namaskar.
- Persons suffering from slip-disk, arthritis, chronic glaucoma, heart diseases etc should also steer clear of surya namaskar.
Once you get the hang of it, over time, Surya Namaskar will help you achieve a sense of well-being and purpose.
