- Surya Namaskar is an energising yoga sequence that combines movement, breath, and mindfulness.
- Surya Namaskar includes 12 interconnected yoga asanas (postures).
- Surya Namaskar helps improve flexibility, improves immunity, and increases strength.
- Experts suggest that regularly doing surya namaskar helps in improving heart health as well as helps to reduce weight.
What is surya namaskar ?
Surya Namaskar, also known as Sun Salutation, is a series of yoga asanas that are practised in a sequence to create a flow of movements.
Surya Namaskar is a traditional yoga practice consisting of a series of 12 interconnected postures performed in a flowing sequence. It is a dynamic and rhythmic practice that combines movement, breath, and mindfulness.
Each posture in Surya Namaskar is synchronised with either an inhalation or an exhalation, creating a harmonious flow of energy throughout the body. The practice is often performed facing the rising or setting sun, as a way to pay homage to the sun and its life-giving energy.
Surya Namaskar is not only a physical exercise but also a spiritual and meditative practice. It promotes flexibility, strength, and balance, while also improving circulation, digestion, and overall well-being. It is believed to awaken and invigorate the body, mind, and spirit.
Regular practice of Surya Namaskar can help increase body awareness, reduce stress, improve concentration, and promote a sense of inner calm. It is suitable for practitioners of different levels, as variations and modifications can be made to accommodate individual needs and abilities.
Overall, Surya Namaskar serves as a holistic practice that integrates movement, breath, and mindfulness, providing numerous physical, mental, and spiritual benefits.
How to do Surya Namaskar ?
Surya Namaskar is a dynamic and energising yoga sequence that combines movement, breath, and mindfulness.
To perform Surya Namaskar, begin by standing at the front of your mat with feet together and palms pressed together in front of your chest.
With each inhalation and exhalation, move through a series of 12 poses. The sequence is designed to honour the sun, awaken the body, and promote physical strength, flexibility, and mental clarity.
As you flow through the poses, synchronise your breath with each movement, allowing the practice to become a meditative and rejuvenating experience.
Whether you are a beginner or an experienced practitioner, Surya Namaskar offers a holistic approach to enhance your overall well-being and cultivate a deeper connection between your mind, body, and spirit.
Surya Namaskar Steps
1. Pranamasana (Prayer Pose)
Stand at the front of your mat with feet together, palms pressed together in front of your chest.
2. Hasta Uttanasana (Raised Arms Pose)
Inhale, stretch your arms up and arch your back slightly, keeping your biceps close to your ears.
Exhale, bend forward from the hips, bringing your palms to the floor beside your feet.
4. Ashwa Sanchalanasana (Equestrian Pose)
Inhale, step your right leg back into a lunge position, with your right knee on the floor and hands placed on the mat on either side of your left foot.
5. Dandasana (Stick Pose)
Hold your breath and step your left leg back, coming into a plank position. Keep your body in a straight line.
6. Ashtanga Namaskara (Eight-Limbed Pose)
Exhale, lower your knees, chest, and chin to the floor, keeping your hips slightly lifted.
7. Bhujangasana (Cobra Pose)
Inhale, slide forward and lift your chest, keeping your palms on the mat and elbows bent.
8. Adho Mukha Svanasana (Downward Facing Dog Pose)
Exhale, tuck your toes under, lift your hips up and back, straightening your legs and forming an inverted V shape with your body.
9. Ashwa Sanchalanasana (Equestrian Pose)
Repeat on the other side: Inhale, step your right foot forward between your hands, with your left knee on the floor and hands on either side of your right foot.
Exhale, step your left foot forward to meet your right foot, folding forward from the hips, with your palms on the floor beside your feet.
11. Hasta Uttanasana (Raised Arms Pose)
Inhale, rise up, sweeping your arms out to the sides and then up overhead, arching your back slightly.
12. Pranamasana (Prayer Pose)
Exhale, bring your palms together in front of your chest, returning to the starting position.
These 12 poses complete one round of Surya Namaskar. You can repeat this sequence, starting with the opposite leg, to continue the practice.
According to Kavita Motiwal, a certified Yoga Teacher, consistent surya namaskar practice can help improve your flexibility, reduce some extra weight and improve postures.
She suggests that regularly doing surya namaskar helps to fight against diseases by improving immunity and strength. Also she suggests that surya namaskar is great for heart health too.
Yoga along with good nutrition can create a balance between mind, body, and soul.
Watch this video by Yoga expert Kavita Motiwal, to learn how to practise surya namaskar.
Surya Namaskar benefits
Here are some of the top benefits of practising Surya Namaskar regularly:
1. Improved Flexibility
Surya Namaskar involves a series of asanas that help to stretch and tone the muscles, increasing flexibility and range of motion.
2. Increased Strength
The asanas in Surya Namaskar also help to build strength in the muscles, particularly in the upper body, core, and legs.
3. Improved Digestion
The movements in Surya Namaskar can help to stimulate the digestive system, leading to improved digestion and elimination.
4. Reduced Stress and Anxiety
Surya Namaskar's focus on breathing and meditation can help to reduce stress and anxiety, leading to improved mental and emotional health.
5. Increased Energy
Surya Namaskar can help to increase energy levels and reduce fatigue, leading to improved physical performance and productivity.
6. Improved Posture
Practising Surya Namaskar regularly can help to improve posture and reduce the risk of back pain and other postural issues.
7. Better Sleep
Practising Surya Namaskar regularly can improve the quality of sleep and reduce the symptoms of insomnia.
8. Improved Cardiovascular Health
Surya Namaskar can help to improve cardiovascular health by increasing blood circulation and oxygen intake.
Surya Namaskar can help to boost the immune system by improving overall physical and mental health.
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10. Spiritual Growth
Surya Namaskar's focus on mindfulness and meditation can help to increase self-awareness and promote spiritual growth.
Surya Namaskar Calories
Surya Namaskar, like any other physical activity, helps you burn calories.
Calorie burn from Surya Namaskar depends on your metabolic rate and can be tracked using the Hint app for free.
All you need to do is enter the duration that you performed the surya namaskar workout and track your calorie burn.
In conclusion, Surya Namaskar is a practice that offers numerous physical, mental, and emotional benefits.
By incorporating Surya Namaskar into your daily routine, you can improve your overall health and well-being and lead a happier, more balanced life.
It is important to practise Surya Namaskar under the guidance of a qualified yoga instructor to ensure proper technique and to avoid injury.
You can download the Hint app to subscribe to instant Diet Plans to improve your health and start your workout routine which includes Surya Namaskar.