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Surya Namaskar: The benefits of sun salutation and how to do it right

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Be it physique flexibility, energy, endurance or wholesome blood circulation, Surya Namaskar is likely one of the finest set of yoga asanas for general well being and well-being. Scientific research declare Surya Namaskar helps give that additional enhance of power required firstly of the day. It is usually touted because the โ€œfull well being capsule for girls all through all phases of lifeโ€. Whereas many people guarantee so as to add Surya Namaskar or solar salutation in our day by day health regimes, it is very important perceive the best way to do it nicely.

Well being Photographs received in contact with licensed Ashtanga, Yin and Face Yoga trainer Prerna Sinha, who guides on the best practices to observe earlier than and after Surya Namaskar.

How does Surya Namaskar assist our physique?

Thought of to be a full physique exercise, Surya Namaskar has loads of benefits. However first tell us a bit historical past about it. Surya Namaskar is a set of dynamic postures propagated by the King of Aundh, Late Shrimant Balasaheb Pant Pratinidhi within the Nineteen Twenties and later by Sri Ok V Iyer, and Sri Krishnamacharya. โ€œIt’s a full train that enhances flexibility, energy, and endurance of your complete physique. It improves blood circulation, which is nice for coronary heart well being and general vitality. The managed respiration reduces stress and calms the thoughts,โ€ shares Sinha.

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A woman doing Surya Namaskar
Surya Namaskar must be performed after an entire heat up routine. Picture courtesy: Shutterstock

What to recollect earlier than doing Surya Namaskar?

Surya Namaskar is a mixture of 12 asanas. So, your physique must be completely prepared for it. โ€œBegin with a prayer, some grounding workout routines to set the intention and heat ups to open the physique. All through the apply, attempt to keep current, specializing in my breath and the keep the connection between my thoughts and physique,โ€ says Sinha.

Whereas many lecturers ask their college students to begin their apply with a Surya Namaskar straight, Sinha recommends following a warm-up routine to open up the physique and keep away from any accidents. โ€œNeck rotations to launch any rigidity, shoulder rolls, cat and cow pose for alleviating the backbone, hip circles to heat up joints, hamstring stretches and, wrist and ankle rotations, are useful heat up workout routines that have to be performed earlier than making an attempt Surya Namaskar. Opening the physique is important and useful earlier than beginning a Surya Namaskar routine,โ€ she says.

To know the 12 steps of Surya Namaskar, click on right here!

Can Surya Namaskar solely be performed within the morning?

In case you are not a morning individual, and nonetheless want to apply Surya Namaskar, you might be in luck! โ€œHistorically Surya Namaskar is finished within the morning, the place you might be going through and soaking the solar. However it may be performed within the afternoon or early night. The one requirement is to have an empty abdomen for an efficient session. Give a spot of min 1.5โ€“2 hours after a meal,โ€ explains Sinha.

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What are the precautions I need to take whereas doing Surya Namaskar?

On the subject of Surya Namaskar, precautions are essential. โ€œAll the time seek the advice of a healthcare skilled earlier than beginning, particularly if there are any well being considerations,โ€ warns Sinha. Itemizing out the assorted issues to be conscious of, she says:

1. Heat up

Warming up earlier than Surya Namaskar is important. This helps to to keep away from accidents as your physique is prepared for the work it has to do forward. This additionally will increase blood circulation within the physique.

2. Modify postures

Surya Namaskar will be difficult for a lot of. Nonetheless, do not forget that in case you canโ€™t do a few of actions correctly, you possibly can decrease the extent to swimsuit your self. For instance, individuals with knee points can keep away from bending in Ashwasanchalan asana and maintain their legs straight.

Woman experiencing pain
respect your physiqueโ€™s limitations and proceed progressively. Picture courtesy: Adobe Inventory

3. Donโ€™t overdo it

You will need to perceive to not overstretch your self and this could result in accidents. As a way to maintain in Surya Namaskar, it’s crucial to pay attention to your limitations and progressively enhance the issue degree.

4. Take note of your breath

Consciousness in a pose is the important thing to acquiring that thoughts, physique and breath stability. Subsequently it is vitally essential to pay attention to how your are respiration and regulate accordingly.

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What are the important thing issues to do after Surya Namaskar?

After a session of Surya Namaskar, there are a couple of key steps that one should take to chill down and calm down oneโ€™s physique. โ€œIt is vitally essential to get right into a resting pose, comparable to Babyโ€™s Pose, to chill down. Finish with Savasana. By no means go away the mat with out resting and bringing your breath again to regular,โ€ says Sinha.

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Moreover, it helps to do a psychological scan of the physique to watch if there’s any pull, ache. โ€œShip oxygen, to that a part of your physique, mindfully and observe it calm down. Hydrate nicely to replenish fluids misplaced throughout the apply. Generally, I embody a brief meditation or rest to conclude the session,โ€ she says.

Can everybody do Surya Namaskar?

Surya Namaskar is inclusive and adaptable to completely different health ranges. โ€œPregnant ladies or people with well being considerations, ought to seek the advice of a healthcare skilled, she says, including, โ€œItโ€™s essential to hear to 1โ€™s physique and make changes as wanted to make sure a cushty and useful apply.โ€

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