Surya Namaskar: steps, postures, benefits and more

Surya Namaskar is one, the advantages are many. In Surya Namaskar, Surya refers to “the solar” and Namaskar means “to bow with respect.” This has been the preferred yogic kriyas for a lot of many years because it combines 12 yoga asanas in a single yogic sequence.

Working towards Surya Namaskar each day helps stability three elements of your physique i.e. Kapha, Pitta and Vata which can aid you lead your life in a greater means and affect your creativity and intuitive skills. Its easy however highly effective postures are what make it attainable for folks of all ages to carry out it, anytime, wherever.

Forms of Surya Namaskar

Over the centuries, Surya Namaskar has developed and its poses have differentiated into varied kinds and variations. Moreover, it is a yogic kriya that has by no means diminished however has solely expanded. Surya Namaskar is definitely built-in into varied sorts of yoga kinds.

Let’s have a look at them within the subsequent part:

1. Ashtanga Surya Namaskar: Within the Ashtanga Surya Namaskar collection, solar salutations are available in two kinds. -Kind A and B. Kind A consists of 9 Vinyasas and kind B consists of seventeen vinyasas.

2. Hatha Surya Namaskar: It’s carried out by way of the 12 spinal postures, which place a deep emphasis on respiratory prominently. It is without doubt one of the most practiced Surya Namaskar kinds and probably the simplest.

3. Iyengar Surya Namaskar: Iyengar Surya Namaskar is just like Hatha follow, however right here the main focus is a bit more on rhythm and power, the place it’s carried out at a sooner tempo than different sorts of Surya Namaskar.

How one can do Surya Namaskar – Hatha Type

On this part let’s take a while to discover the 12 basic postures of conventional Hatha Surya Namaskar.

Pose 1 – Prayer Pose (Pranamasana)

Execution:

• Begin by standing straight in entrance of the mat, bringing your ft collectively and preserving your arms free at your sides.
• Now, shut your eyes and convey your palms collectively within the heart of your chest. Calm down the entire physique.

Advantages:

• This posture relaxes the nervous system and helps enhance stability. It additionally helps relieve stress and nervousness.

Pose 2 – Raised Arms Pose (Hasta Uttanasana)

Execution:

• Even Uttanasana is began by exhaling deeply.
• Subsequent, inhale deeply, stretching your arms ahead and elevating them above your head.
• Search for and stretch your physique barely backwards, pushing your pelvis ahead.
• Exhale. (Give attention to inhaling as you arch again, and as you lean ahead, exhale.)

Advantages:

• Stretches and tones the belly muscular tissues.
• Expands the whole physique from heel to toetips.

Pose 3 – Hand to Foot Pose (Hasta Padasana)

Execution:

1. Exhale and start to bend ahead and all the way down to your knees; As you go, maintain the column lengthy.
2. Along with your palms down on the ground, let solely your fingertips contact the ground.
3. Bend your knees sufficient in order that your chest rests in opposition to your thighs and your head touches your knee. Maintain this place for just a few seconds.

Advantages:

1. It stretches the backbone and makes it versatile.
2. It additionally stretches the hamstrings and strengthens the muscular tissues within the legs, shoulders and arms.

Pose 4: Equestrian Pose – Ashwa Sanchalanasana

Execution:

1. Then, step your proper leg again, putting simply your knee down and comfortably tucking your toes beneath.
2. On the identical time, bend your left knee, leaving your foot resting on the ground.
3. Press your fingertips or palms towards the ground, roll your shoulders again, and slowly search for.

Advantages:

1. Strengthens the muscular tissues of the legs and backbone.
2. Relieves indigestion and constipation.

Pose 5 – Mountain Pose (Parvatasana)

Execution:

1. Exhale slowly, having management, place your palms on the ground and, putting your left foot again subsequent to your proper, carry your hips into the air.
2. Stretching your backbone, deliver your shoulders towards your ankles. Breathe just a few instances.

Advantages:

1. Improves posture and calms the thoughts.

Posture 6 – Ashtanga Namaskara

Execution:

1. As you exhale, bend your knees towards the ground, preserving your toes curled beneath, decrease your self down whereas pushing your head ahead into the ground.
2. Hold your elbows near your sides; providing you with extra power.
3. Now, as you develop extra power on this transition, you may decrease your chest whereas preserving your hips and stomach within the air.

Advantages:

1. Improves flexibility of the again and backbone.
2. Strengthens again muscular tissues and relieves amassed stress.

The eight our bodies, chin, chest, each ft, each knees and each palms, are labored in a single posture.

Pose 7 – Coba Posts (Bhujasana)

Execution:

1. Hold your palms and ft proper the place they’re. And inhale.
2. Slide ahead and carry your chest like a cobra.
3. Roll your shoulders again, maintain your elbows bent, and squeeze them towards one another.
4. Slowly search for.

Advantages:

1. Improves flexibility and temper.
2. Stretches your shoulders, chest, again and leg muscular tissues all of sudden.

Pose 8 – Mountain Pose (Parvatasana)

Execution:

1. As you exhale, tuck your toes beneath. (identical as pose 5)
2. Press again into an inverted V, lengthening by way of your backbone and bringing your shoulders towards your ankles. Take just a few breaths right here. As you exhale, carry your hips towards the sky and press your palms into the ground.

Advantages:

1. Will increase blood move to the spinal area.

Strengthens the muscular tissues of the legs and arms.

Pose 9 – Equestrian Pose (Ashwa Sanchalanasana)

Execution:

1. Convey your left foot ahead between your palms and push your pelvis ahead. Increase your torso and tilt your head again, arching your again and looking out on the sky (identical as pose 4).

Advantages:

1. It supplies flexibility to the leg muscular tissues and tones the deep core muscular tissues.
2. Strengthens the backbone.

Pose 10: Hand to Foot Pose – Hasta Padasana.

Execution:

1. Exhale, maintain your proper foot ahead, bringing your legs collectively (identical as pose 3).
2. Bend your knees sufficient in order that your chest rests in opposition to your thighs and your head touches your knee.

Advantages:

It improves blood circulation, stretches the muscular tissues of the physique and makes the backbone extra versatile.

Pose 11 – Raised Arms Pose (Hasta Uttanasana)

Execution:

1. Then, inhale deeply by stretching your arms ahead and elevating them above your head (identical as pose 2).
2. Search for and stretch your physique barely backwards, pushing your pelvis ahead.
3. Exhale.

Advantages:

1. Improves respiratory operate, decrease again ache and fatigue. It additionally helps digestion.
2. Expands the chest, leading to full oxygen consumption.

Pose 12 – Standing Mountain Pose (Tadasana)

Execution:

1. Then lastly, exhale and return to the prayer place (identical as posture 1).
2. Decrease your arms, slowly and steadily.

Advantages:

1. Strengthens thighs, knees and ankles and improves posture.
2. Tones your hips and stomach and improves agility and blood circulation.

These 12 postures when practiced represent a cycle of Surya Namaskar. Ideally, doing 12 to fifteen cycles a day will provide you with all the advantages your physique wants, preserving you match and wholesome for a greater tomorrow.

1. Dosha Stability: Pita, Kapha and Vata are three doshas that may turn out to be unbalanced for varied causes. It’s primarily affected by climate, meals, poor each day actions, stress at work and lack of sleep. Nevertheless, you may maintain your dosha in step with the each day follow of Surya Namaskar.
2. Booster for weight reduction: Merely stretching your belly muscular tissues will certainly make you lose additional energy by way of Surya namaskar. It additionally controls the hormonal secretions of the thyroid glands which might be chargeable for weight achieve.
3. Improves psychological well being: Surya Namaskar has nice significance in strengthening your focus and stress-free the thoughts whereas decreasing drowsiness, somatic stress, fear and adverse feelings. It could possibly assist revitalize the mind by participating the spinal twine. A 15-minute each day follow can produce nice outcomes for the mind.

The healthadvisor247 word

Surya Namaskara is a robust follow the place every of the 12 steps has its personal advantages. It’s higher to do it at daybreak on an empty abdomen. Aside from its bodily advantages, it reduces stress and revitalizes you.

Conclusion

The bodily advantages of Surya Namaskar are considerable. This 12-posture yogic kriya lubricates all of the joints in your physique by synchronizing along with your respiratory, providing you with higher bodily well being and psychological focus. Common follow of 12 rounds of Surya Namaskar not solely provides you monumental advantages that permit you to uncover who you’re, but in addition retains your physique wholesome and match from the within out.

Disclaimer: The aim of this text is solely to unfold information and lift consciousness. It’s not meant to exchange medical recommendation from professionals.

Regularly requested questions (FAQ)

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 Limbs Pose), Bhujangasana (Cobra Pose), then once more Parvatasana (Mountain Pose), Ashwa Sanchalanasana (Equestrian Pose), Hasta Padasana (Hand-to-Foot Pose), Hasta Uttanasana (Elevated Pose) Arm Pose) and eventually Tadasana (Standing Mountain Pose).

Q. What number of Surya Namaskara must be performed in a day?

If you’re a newbie, do it 4 or 5 instances a day. You’ll be able to improve the variety of units as you follow. Nevertheless, in case you really feel any discomfort or ache, seek the advice of a health care provider instantly.

Q. What are the advantages of Surya Namaskara?

Common follow of surya namaskar may be useful for you in a number of methods. It could possibly aid you shed some pounds, strengthen and tone your muscular tissues and joints, enhance digestive operate, enhance respiratory well being, and handle stress.

Q. Can I lose 10 kg with Surya Namaskara?

Sure, it could aid you shed some pounds however steadily. Dropping 2 kilos a month is known as a wholesome weight reduction schedule. Like 1 surya namaskar makes you lose 13.90 energy. Nevertheless, relying solely on it to shed some pounds will not be ultimate. There are a variety of things that collectively will aid you shed some pounds in a wholesome means, reminiscent of a balanced food regimen, a greater sleep cycle, much less stress, and so forth.

Q. When is the most effective time to do Surya Namaskar?

Surya Namaskar may be practiced at any time of the day. Nevertheless, daybreak is taken into account the best time because the morning solar refreshes the physique and thoughts.