Surya Namaskar

Surya Namaskar

Hindus have a tradition of paying regards to Sun God early in the morning by their water offering ritual. It was mainly because looking at Sun rays through water or directly at that time of the day is good for eyes and also by waking up to follow this routine, we become prone to a morning lifestyle and mornings are proven to be the most effective part of the day.

Why Surya Namaskar?

Surya Namaskar, also known as Sun Salutation, is a series of twelve physical postures (asanas) that form a comprehensive yoga sequence. It is traditionally performed facing the sun in the morning to harness its energy and warmth, promoting physical, mental, and spiritual well-being. Surya Namaskar is an essential practice in many yoga traditions and offers a full-body workout that stretches and strengthens the muscles, enhances flexibility, and improves circulation.

The Twelve Poses of Surya Namaskar

Pranamasana (Prayer Pose)
- Stand at the edge of your mat with your feet together and weight evenly distributed on both feet.
- Expand your chest and relax your shoulders.
- Inhale and lift both arms up from the sides.
- Exhale and bring your palms together in front of your chest in a prayer position.
Hasta Uttanasana (Raised Arms Pose)
- Inhale and lift your arms up and back, keeping the biceps close to your ears.
- Stretch your whole body from the heels to the fingertips.
- Push the pelvis forward slightly.
Uttanasana (Standing Forward Bend)
- Exhale and bend forward from the waist, keeping your spine erect.
- Bring your hands down to the floor beside your feet.
- Try to keep your knees straight and touch your nose to your knees.
Ashwa Sanchalanasana (Equestrian Pose)
- Inhale and push your right leg back as far as possible.
- Drop your right knee to the floor and look up.
- Keep your left foot between your hands and your left knee bent.
Dandasana (Stick Pose)
- Inhale and take your left leg back, bringing your whole body in a straight line.
- Keep your arms perpendicular to the floor.
Ashtanga Namaskara (Eight-Limbed Pose)
- Exhale and lower your knees to the floor.
- Bring your chest and chin to the floor, keeping your hips slightly elevated.
- Eight parts of your body should touch the floor: your feet, knees, chest, hands, and chin.
Bhujangasana (Cobra Pose)
- Slide forward and raise your chest up into the Cobra Pose.
- Keep your elbows bent and close to your body.
- Look up at the ceiling and press your shoulders down away from your ears.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Exhale and lift your hips, forming an inverted V shape with your body.
- Try to keep your heels on the ground and straighten your knees.
- Keep your head between your arms and look at your navel.
Ashwa Sanchalanasana (Equestrian Pose)
- Inhale and bring your right foot forward between your hands.
- Drop your left knee to the floor and look up.
- Keep your right knee bent and your foot between your hands.
Uttanasana (Standing Forward Bend)
- Exhale and bring your left foot forward.
- Keep your palms on the floor beside your feet.
- Try to touch your nose to your knees and keep your knees straight.
Hasta Uttanasana (Raised Arms Pose)
- Inhale and lift your torso up.
- Stretch your arms and bend backward a little, pushing your hips slightly outward.
Pranamasana (Prayer Pose)
- Exhale and straighten your body.
- Bring your arms down and keep them in front of your chest in prayer position.
- Relax and breathe normally.

Benefits of Surya Namaskar

Physical Benefits:
- Improves flexibility and strength.
- Enhances cardiovascular health.
- Aids in weight loss and muscle toning.
- Improves digestion and detoxification.
Mental Benefits:
- Reduces stress and anxiety.
- Enhances concentration and mental clarity.
- Promotes emotional stability.
Spiritual Benefits:
- Balances energy levels.
- Enhances mindfulness and awareness.
- Connects the body, mind, and spirit.

Tips for Practicing Surya Namaskar

Start Slowly: If you are a beginner, start with a few rounds and gradually increase the number as your strength and flexibility improve.
Breathing: Coordinate your breath with each movement. Inhale as you extend or stretch and exhale as you contract or bend.
Consistency: Practice regularly for the best results. Early morning practice is ideal for harnessing the energy of the rising sun.
Listen to Your Body: Avoid pushing your body beyond its limits. Modify the poses if necessary to accommodate your flexibility and strength levels.

Surya Namaskar is a versatile practice that can be adapted to suit all fitness levels and can be a powerful way to start your day with vitality and mindfulness.