Surya Namaskar Ek, Fayde Anekh. In Surya Namaskar, Surya refers to “the sun,” and Namaskar means “bowing down in respect.” This has been the most well-liked yogic kriyas for a lot of a long time now, because it combines 12 yoga asanas in a yogic sequence.
Practicing Surya Namaskar every day helps in balancing three constituents of your physique, i.e., Kapha, Pitta, and Vata, which is able to enable you lead your life in a better method and affect your creativity and intuitive talents. It’s easy but highly effective poses are what make it attainable for folks of all age teams to carry out it, anytime, anyplace
Types of Surya Namaskar
Over the centuries, Surya Namaskar has advanced, and its poses have differed into varied kinds and variations. Moreover, that is one yogic kriya that by no means diminished however has solely expanded. In actuality, Surya Namaskar is built-in into varied forms of yoga kinds.
Let’s check out them within the part beneath:
1. Ashtanga Surya Namaskar: In the Ashtanga Surya Namaskar collection, solar salutations have two varieties. -Type A and B. Type A consists of 9 Vinyasas and kind B consists of seventeen vinyasas.
2. Hatha Surya Namaskar: It is carried out by means of the 12 spinal poses, which places deep emphasis on respiration prominently. It is among the mostly practiced Surya Namaskar kinds and presumably the best one.
3. Iyengar Surya Namaskar: Iyengar Surya Namaskar is much like the Hatha apply, however right here the main target is a bit more on tempo and vitality, whereby, it’s carried out at a faster tempo than different Surya Namaskar varieties.
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How To Do Surya Namaskar – Hatha Style
In this part let’s spend a while exploring the 12 traditional poses of conventional Hatha Surya Namaskar.
Pose 1 – Prayer pose (Pranamasana)
Execution:
- Start by standing straight on the entrance of your mat, bringing your toes collectively, and maintaining arms unfastened alongside.
- Now, shut your eyes and produce your palms to fulfill within the heart of your chest. Relax the entire physique.
Benefits:
- This pose relaxes the nervous system and helps enhance steadiness. It additionally helps relieve stress and anxiousness.
Pose 2 – Raised arms pose (Hasta Uttanasana)
Execution:
- Hasta Uttanasana is began by exhaling deeply
- Inhale deeply thereafter, stretching your arms ahead and bringing them up over your head.
- Look up and stretch the physique barely backward by pushing your pelvis ahead.
- Breathe out. (Focus on breathing-in while you arch backward, and as you bend ahead breathe-out.)
Benefits:
- Stretches and tones the muscle tissues of the stomach.
- Expands the entire physique from heel to the tip of the fingers.
Pose 3 – Hand to Foot Pose (Hasta Padasana)
Execution:
- Exhale and begin to fold ahead and right down to the knees; as you come ahead, hold the backbone lengthy.
- Hands down on the ground, have simply your fingertips touching the ground.
- Bend the knees simply sufficient so your chest can relaxation in opposition to the thighs, and your head touches your knee. Hold this place for a couple of seconds.
Benefits:
- It stretches the backbone and makes it versatile.
- It additionally stretches the hamstrings and strengthens the legs, shoulders, and arms muscle tissues.
Pose 4: Equestrian pose – Ashwa Sanchalanasana
Execution:
- Next, step your proper leg again, placing simply the knee down and comfortably tucking the toes beneath.
- At the identical time bend the left knee leaving the foot flat on the ground.
- Press the fingertips or palms right down to the ground, roll the shoulders again, and slowly lookup.
Benefits:
- Strengthens the leg muscle tissues and backbone.
- Relieves in indigestion and constipation.
Pose 5 – Mountain pose (Parvatasana)
Execution:
- Slowly exhale, having management carry your palms onto the ground and stepping the left foot again beside the appropriate, carry your hips up into the air.
- Lengthening by means of your backbone, carry the shoulders in the direction of the ankles. Take a couple of breaths.
Benefits:
- It improves posture and calms the thoughts.
Pose 6 – Ashtanga Namaskara
Execution:
- As you exhale, bend your knees to the bottom, maintaining your toes curled beneath, come down whereas pushing your head ahead on the ground.
- Keep your elbows proper in in opposition to your sides; providing you with extra energy.
- Now, as you construct extra energy on this transition, you’ll be able to decrease the chest down whereas maintaining your hip and stomach up within the air.
Benefits:
- It improves the flexibleness of the again and backbone.
- Strengthens the again muscle and relieves construct up rigidity.
Your eight physique chin, chest, each toes, each knees and each fingers are labored in a single pose.
Pose 7 – Cobra pose (Bhujangasana)
Execution:
- Keep fingers and toes proper the place they’re. And inhale.
- Slide ahead and lift your chest like a cobra.
- Roll the shoulders again, Keep your elbows bent, and squeeze them again in the direction of one another.
- Slowly lookup.
Benefits:
- It improves flexibility and temper.
- It stretches the shoulders, chest, again, leg muscle tissues, all of sudden.
Pose 8 – Mountain pose (Parvatasana)
Execution:
- While you exhale, tuck the toes beneath. (identical as pose 5)
- Press again to an inverted V place, lengthening by means of the backbone, bringing the shoulders in the direction of the ankles. Take a couple of breaths right here. As you exhale, carry the hips in the direction of the sky and press your fingers into the bottom.
Benefits:
- It will increase the blood move to the spinal area.
It strengthens the muscle tissues of the legs and arms.
Pose 9 – Equestrian pose (Ashwa Sanchalanasana)
Execution:
- Bring the left foot forwards between the fingers, and push the pelvis forwards. Lift the torso and tilt the pinnacle again, arching the again and looking out as much as the sky (identical as pose 4).
Benefits:
- Brings flexibility to leg muscle tissues and tones deep core muscle tissues.
- Strengthens the backbone.
Pose 10: Hand to foot pose – Hasta Padasana.
Execution:
- Exhale, hold the appropriate foot in entrance, bringing the legs collectively (identical as pose 3).
- Bend the knees simply sufficient so your chest can relaxation in opposition to the thighs, and your head touches your knee.
Benefits:
It improves blood circulation, stretches physique muscle tissues and makes the backbone extra versatile.
Pose 11 – Raised Arms Pose (Hasta Uttanasana)
Execution:
- Inhale deeply thereafter stretching your arms ahead and bringing them up over your head (identical as pose 2)
- Look up and stretch the physique barely backward by pushing your pelvis ahead.
- Breathe out.
Benefits:
- It improves respiratory perform, decrease again ache, and fatigue. It additionally aids digestion.
- Expands the chest, which ends up in a full consumption of oxygen.
Pose 12 – Standing Mountain pose (Tadasana)
Execution:
- Then, finally, exhale and are available again to the prayer place (identical as pose 1).
- Bring your arms down, gradual and regular.
Benefits:
- Strengthens thighs, knees, and ankles and improves posture.
- Tone your hips and stomach and enhance agility and blood circulation.
These 12 poses when practiced make up for one cycle of Surya Namaskar. Ideally, doing 12-15 cycles a day will get you all the advantages required by the physique, maintaining you match and wholesome for a greater tomorrow.
- Balance of Dosha: Pita, Kapha, and Vata are three doshas that may exit of steadiness resulting from varied causes. It is majorly affected by the climate, meals, on a regular basis unhealthy actions, stress at work, and depreciated sleep. However, you’ll be able to hold your dosha according to working towards Surya Namaskar every day.
- Weight-loss Booster: Simply stretching the stomach muscle tissues will definitely make you lose additional energy by means of Surya namaskar. It additionally manages the hormonal secretions from thyroid glands which are answerable for weight achieve.
- Improves psychological well being: Surya Namaskar has an incredible significance to strengthen their focus and calm down their minds whereas lowering sleepiness, somatic stress, fear, and damaging feelings. It will help to revitalize the mind by partaking the spinal wire. A every day 15-minute apply can reap nice outcomes for the mind.
The HealthifyMe Note
Surya Namaskara is an influence packed apply the place every of the 12 steps have their very own advantages. It is greatest carried out at dawn on an empty abdomen. Apart from its bodily advantages, it reduces stress and revitalizes you.
Conclusion
The bodily advantages of Surya Namaskar are a lot. This 12 posture yogic kriya lubricates all of the joints of your physique by synchronizing together with your breath providing you with higher bodily well being and psychological focus. The common apply of 12 rounds of Surya Namaskar not solely offers you huge advantages that allow you to uncover who you might be but in addition retains your physique wholesome and match from the within out!
Disclaimer: The objective of this text is simply to disperse information and unfold consciousness. It doesn’t intend to interchange medical recommendation by professionals. For additional info please contact our licensed nutritions Here.
Frequently Asked Questions (FAQs)
Q. What are the 12 steps of Surya Namaskara?
Surya Namaskar begins with Pranamasana (Prayer Pose), adopted by Hasta Uttanasana (Raised Arm Pose), then Hasta Padasana (Hand to Foot Pose), Parvatasana (Mountain Pose), Ashtanga Namaskara (Eight Limbed Pose), Bhujangasana (Cobra Pose), then once more Parvatasana (Mountain Pose), Ashwa Sanchalanasana (Equestrian Pose), Hasta Padasana (Hand to Foot Pose), Hasta Uttanasana (Raised Arm Pose) and eventually Tadasana (Standing Mountain Pose).
Q. How many Surya Namaskara must be carried out in a day?
If you’re a newbie, stick with doing it 4 or 5 instances on a regular basis. You can improve the variety of units as you apply. However, if you happen to really feel any discomfort or ache, seek the advice of a health care provider instantly.
Q. What are the advantages of Surya Namaskara?
Regular apply of surya namaskar may be helpful to you in a lot of methods. It will help you drop a few pounds, strengthen and tone your muscle tissues and joints, enhance digestive functioning, enhance respiratory well being and handle stress.
Q. Can I lose 10 kgs with Surya Namaskara?
Yes, it will possibly enable you drop a few pounds however step by step. Losing 2 kilos a month known as a wholesome weight reduction timeline. As 1 surya namaskar makes you lose 13.90 energy. However, solely relying on it to drop a few pounds is just not very best. There are a lot of components that may collectively enable you healthily drop a few pounds, like a balanced weight loss program, higher sleep cycle, lesser stress and so forth.
Q. Which is one of the best time to do Surya Namaskar?
Surya Namaskar may be practiced any time of the day. However, dawn is taken into account the perfect time because the morning solar refreshes your physique and thoughts.
References
- A Comprehensive Study On Effect Of Surya Namaskar On Cardio-respiratory Endurance
https://www.researchgate.net/publication/331277345_A_Comprehensive_Study_On_Effect_Of_Surya_Namaskar_On_Cardio-respiratory_Endurance - Insights on Surya namaskar from its origin to utility in the direction of well being
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8814407/
Our Review Process
The complete overview course of entails ranges of screening and analysis by environment friendly teams of writers, editors and accredited medical consultants. With the purpose to ascertain long-lasting wholesome way of life habits, we’re dedicated to writing concurrent, medically backed and evidence-based articles. Read extra
Reviewed By – Shamlee Pathare, Masters in Yoga Therapy
Medically Reviewed By: Dr Poonam Sharma
Last Updated by: Sumita Thomas (Date: April 9, 2023)
