Surya Namaskar is an asana which directly provides energy to our body mind & soul.We cannot imagine our life on the earth without the Sun.
About Surya Namaskar (Sun Salutation)
According to the ancient Indian sages and saints, there are Devas or divine impulses that rule the different parts of the human body.
Surya Namaskar can help you learn how to internalize the sun as part of your body system.
In Sanskrit, Surya refers to the Sun while Namaskar means to bow or to greet. In English, Surya Namaskar is also Pronounced as Sun Salutation. As per the traditional forms of the Asana, each of the 12 postures is accompanied by a mantra or a chant. The mantras represent the 12 zodiac signs and supplies energy to the human body. It was created 2500 years ago in the Vedic period, during which it was performed as a ritual which involved Lying down toward the rising sun, chanting the mantras, offering rice and water. Performing the Sun Salutation provides many health benefits. It reduces the tension from your body and mind, improves circulation, regulates your breathing, and stimulates your central nervous system. This increases the creative and Unlearned abilities of an individual.
The Sun Salutation can be a very good workout for the cardiovascular during a fast pace. On the other hand, it can be very relaxing and reflective when yoga postures are executed at a slower pace. Nonetheless, it is enjoyable to perform salute to the sun either way. Your body will surely stretch and become flexible with regular practice.
Here are the Surya Namaskar steps that you should practice every morning with tips on how to deepen into the pose. Check them out!
EXECUTION:
Stand at the end of your mat, keep your feet together and distribute your weight on both feet equally.
Open your chest and just relax your shoulders.
Breathe in and lift both your arms up from the sides.
Exhale and bring your palms together in a prayer position in front of your chest.
YOGA STRETCH DEEPENING TIP:
Activate your feet and stand as if they are tripods.
Activate your legs and keep your spine erect.
Step 2: Raised arms pose – Hastauttanasana
EXECUTION:
Breath in and lift your arms up and back.
Make sure that your biceps are close to your ears.
Make effort to stretch your whole body starting from the heels up to the finger tips.
YOGA STRETCH DEEPENING TIP:
Push the pelvis forward just a little bit.
Instead of bending backwards, reach up with fingers.
Step 3: Hand to foot pose – Hasta Padasana
EXECUTION:
Breathing out and bend forward from your waist while keeping your spine straight.
Exhale and completely bring your hands down to the floor beside your feet.
YOGA STRETCH DEEPENING TIP:
Bend your knees to bring your palms down to the floor.
Make a moderate effort to straighten your knees.
Keep your hands motionless in this position.
Never move them until you compete this third sequence.
Step 4: Equestrian pose – Ashwa Sanchalanasana
EXECUTION:
Breath in and push your right leg as far back as possible.
Bring your right knee to the floor and slowly look up.
YOGA STRETCH DEEPENING TIP:
Check if your left foot is exactly in between the palms.
Step 5: Stick pose – Dandasana
EXECUTION:Breath in and take your left leg back
Bring your whole body in a straight line.
YOGA STRETCH DEEPENING TIP:
Keep your arms erect to the floor.
Step 6: Salute with eight parts or points – Ashtanga Namaskara
EXECUTION:
Gradually bring your knees down to the floor then exhale.
Slightly take your hips back and slide forward.
Relax your chest and chin on the ground.
Elevate your posterior a little bit.
YOGA STRETCH DEEPENING TIP:
The eight parts of your body including two hands, two feet, two knees, chest and chin should touch the ground.
Step 7: Cobra pose – Bhujangasana
EXECUTION:
Slide forward and raise your chest up into the Cobra pose.
Keep your arms erect and fixed in this pose.
Keep your shoulders away from your ears.
Slowly look up.
YOGA STRETCH DEEPENING TIP:
Inhale and make a moderate effort to push your chest forward.
Exhale and make a light effort to push your navel down.
Tuck your toes under.
Make sure that you are stretching just as much as you can and do not go beyond the limits of your body.
Step 8: Mountain pose – Parvatasana
EXECUTION:
Breath out and lift your hips as well as your tail bone up.
Put your chest downwards to create an inverted V pose.
YOGA STRETCH DEEPENING TIP:
Keep your heels on the ground as possible.
Make a moderate effort to lift your tailbone up.
Gradually go deeper into the stretch.
Step 9: Equestrian pose – Ashwa Sanchalanasana
EXECUTION:
Breath in and bring your right foot forward in between the two hands.
Bring your left knee down to the ground.
Press your hips down then look up.
YOGA STRETCH DEEPENING TIP:
Place your right foot exactly between the two hands.
Make sure that your right calf is perpendicular to the ground.
You only need moderate effort in order to push your hips down towards the floor and deepen the yoga stretch.
Step 10: Hand to foot pose – Hasta Padasana
EXECUTION:
Breath out and bring your left foot forward.
Keep your palms on the ground.
You can bend your knees, if you feel some discomfort.
YOGA STRETCH DEEPENING TIP:
Gently straighten your knees and if you can, try and touch your nose to the knees.
Keep on breathing.
Step 11: Raised Arms Pose- Hastauttanasana
EXECUTION:
Breath in and roll your spine up,
Make your hands go up and bend backwards a little bit
Push your hips slightly outward.
YOGA STRETCH DEEPENING TIP:
Make sure that your biceps are beside your ears.
Aim to stretch up more instead of stretching backwards.
Step 12: Standing Mountain pose – Tadasana
EXECUTION:
Exhale and first straighten your body.
Bring your arms down.
YOGA STRETCH DEEPENING TIP:
Relax in this yoga pose.
Observe the sensations that the Sun salutations bring in your body.
For the finishing, lie down and relax your entire body in a Yoga Nidra. Your body needs sufficient time to adjust to the effects of the stretches of your sun salutations. It can bring enough rest for the mind and body.
Surya Namaskar Benefits
Sun is the sustainer of the universe, composed of movables and immovables-rig veda.
Surya Namaskar is very much idyllic for very busy people who are juggling work, family and fitness program. Young and old can practice this yoga for many health benefits as well as for ensuring great well-being.The performance of surya namaskar brings several lifelong benefits. the following are a few.
1.Surya namaskar is a general conditioning exercise. the entire body is exercised and revitalized by twelve simple and well-balanced movements.
2.It tones and limbers up the limbs and organs of the body in one complete set of movements. the limbs of the body becomes symmetrical by regular practice. the body also becomes light.
3.Good for Weight Management
Yes, most women want to lose weight. It is a very good news that there’s an inexpensive way to do that! You can definitely lose extra calories simply by stretching the abdominal muscles. It can help regulate the hormonal secretions in the thyroid gland which is responsible for weight. It is indeed beneficial for women. It can help literally shed fat in areas such as hips, thighs, abdomen, chin and neck.
4.Cognitive Skills Booster
Sun salutations are also great for kids in order to improve concentration and calm the mind. It can help revitalize the nervous systems which is consist of brain and spinal cord.
5.Balance of your Dosha
The Salute to the Sun can help balance the three doshas Pita, Kapha and Vata. These constitutions may go out of balance due to varying factors. The weather, food, day-to-day activities, stress management at work and hours of sleep can all affect the dosha. However, with regular practice of Surya Namaskar, you can actually keep your dosha in balance.
6.Good Maintenance of Over-all Health
Surya Namaskar is beneficial for the lungs and can help decrease any chances of getting tuberculosis. It can help improve the blood circulations so as to prevent blood pressure issues and palpitation. Moreover, it can correct any problems in the functioning of different glands. Believe it or not but it can increase your longevity.
Enjoy your practice of Surya Namaskar. Of course, it is important to do some gentle warm-ups before practicing. Perform your sun salutations at the East direction in the morning whereas West direction if you are executing it in the evening.
Keep some sense of gratitude and smile on your face while doing your Salute to the Sun yoga sequences. Most importantly, it is vital to remember that you need to have grace, perform it at a slow pace and do it with awareness on your breath. Your breathing should always be natural.
Very nicely explained๐
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