All You Need To Know About Surya Namaskar And Its Health Benefits

 

What is Surya Namaskar?

Surya Namaskar, also called Sun Salutation is an ancient yogic practice of paying respects to the sun. Seven different postures or Asana are done cyclically into a specific 12 steps pattern in a Surya Namaskar. It is known to be an effective cardiovascular workout and has a greatly positive impact on the human body and mind.  

This routine is generally considered to be a morning practice that is to be performed at dawn. The sequence of asanas or poses stimulates all organs, systems, muscles, and chakras. Among other health benefits of Surya Namaskar, it is also said to cultivate stillness and concentration of the mind.

Types of Surya Namaskar

Over the centuries, Surya Namaskar has evolved, and its poses have differed into various styles and variations. Moreover, this is one yogic kriya that never diminished but has only expanded. In reality, Surya Namaskar is integrated into various types of yoga styles. Let’s take a look at them in the section below: 

1. Ashtanga Surya Namaskar: In the Ashtanga Surya Namaskar series, sun salutations have two forms. -Type A and B. Type A, consists of 9 Vinyasas and type B consists of seventeen vinyasas.
2. Hatha Surya Namaskar: It is performed through the 12 spinal poses, which puts deep emphasis on breathing prominently. It is one of the most commonly practiced Surya Namaskar styles and possibly the easiest one. 
3. Iyengar Surya Namaskar: Iyengar Surya Namaskar is similar to the Hatha practice, but here the focus is a little more on pace and energy, wherein, it is performed at a quicker pace than other Surya Namaskar types.

To learn yoga poses, join online yoga classes and start your yoga online at home without going to anywhere.

What are the general health benefits of Surya Namaskar?

Regular practice of Surya Namaskar offers a number of health benefits:

1. The general posture of the body is improved with the creation of a strong and flexible spine.
2. Improvement of blood circulation to the whole spinal and paraspinal area.
3. Enhancement of musculoskeletal functions of the upper and lower limbs.
4. Cardio-respiratory functions are improved.
5. Metabolism of the body is improved.
6. Activation of the sluggish neuroendocrine system.
7. Boosts immune system.
8. Digestion is improved.
9. Helps combat insomnia.
10. Reduces blood sugar.

How To Do Surya Namaskar – Hatha Style

In this section let’s spend some time exploring the 12 classic poses of traditional Hatha Surya Namaskar.  

Pose 1: Prayer pose – Pranamasana.

Execution:

• Start by standing straight at the front of your mat, bringing your feet together, and keeping arms loose alongside. 
• Now, close your eyes and bring your palms to meet in the center of your chest. Relax the whole body.

Benefits:

• This pose relaxes the nervous system and helps in gaining the balance of the body.
• It also helps relieve stress and anxiety.  

Pose 2: Raised arms pose – Hasta Uttanasana

Execution:

• Hasta Uttanasana is started by exhaling deeply
• Inhale deeply thereafter stretching your arms forward and bringing them up over your head.
• Look up and stretch the body slightly backward by pushing your pelvis forward.
• Breathe out. (Focus on breathing-in when you arch backward, and as you bend forward breathe-out.) 

Benefits:

• Stretches and tones the muscles of the abdomen.
• Expands the whole body from heel to the tip of the fingers.

Pose 3: Hand to foot pose – Hasta Padasana.

Execution: 

1. Exhale and start to fold forward and down to the knees; as you come forward, keep the spine long.
2. Hands down on the floor, have just your fingertips touching the floor.
3. Bend the knees just enough so your chest can rest against the thighs, and your head touching your knee. Hold this position for a few seconds.

Benefits: 

1. It stretches the spine and makes it flexible. 
2. It also stretches the hamstrings and opens the legs, shoulders, and arms muscles.

Pose 4: Equestrian pose – Ashwa Sanchalanasana

Execution:

1. Next, step your right leg back, putting just the knee down and comfortably tucking the toes under.
2.  At the same time bend the left knee leaving the foot flat on the floor.
3. Press the fingertips or palms down to the floor, roll the shoulders back, and slowly lookup. 

Benefits:

1. Strengthens the leg muscles and spine.
2. Relieves in indigestion and constipation.

Pose 5: Mountain pose – Parvatasana

Execution:

1. Slowly exhale, having control bring your palms onto the floor and stepping the left foot back beside the right, lift your hips up into the air. 
2. Lengthening through your spine, bring the shoulders towards the ankles. Take a few breaths.

Benefits:

1. It improves posture and calms the mind.

Pose 6: Ashtanga Namaskara

Execution:

1. As you exhale, lower your knees down and slowly, with a controlled chest, come down while pushing your head forward on the floor. 
2. Keep your elbows right in against your sides; giving you more strength. 
3. Now, as you build more strength in this transition, you can lower the chest down and still keep your hip up in the air.

Benefits:

1. It improves the flexibility of the back and spine.
2. Strengthens the back muscle and relieves build up tension. 
3. Your eight body parts are worked in a single pose.  

Pose 7: Cobra pose – Bhujangasana

Execution:

1. Keep hands and feet right where they are. And inhale. 
2. Slide forward and raise your chest like a cobra. 
3. Roll the shoulders back, Keep your elbows bent, and squeeze them back towards each other. 
4. Slowly lookup. 

Benefits:

1. It improves flexibility and mood.
2. It stretches the shoulders, chest, back, legs muscle, all at once. 

Pose 8: Mountain pose – Parvatasana.

Execution:

1. While you exhale, tuck the toes under. (same as pose 5)
2. Press back to an inverted V position, lengthening through the spine, bringing the shoulders towards the ankles. Take a few breaths here. As you exhale lift the hips towards the sky and press your hands into the ground. 

Benefits:

1. It increases the blood flow to the spinal region.
2. It relieves symptoms of menopause in women.

Pose 9: Equestrian pose – Ashwa Sanchalanasana.

Execution:

1. Bring the left foot forwards between the hands, and push the pelvis forwards. Lift the torso and tilt the head back, arching the back and looking up to the sky (same as pose 4).

Benefits:

1. Brings flexibility to leg muscles and tones the abdominal organs.
2. Strengthens the spine. 

Pose 10: Hand to foot pose – Hasta Padasana.

Execution:

1. Exhale, keep the right foot in front, bringing the legs together (same as pose 3).
2. Bend the knees just enough so your chest can rest against the thighs, and your head touching your knee. 

Benefits:

1. It helps in curing insomnia, osteoporosis, headache, anxiety, and stress.

Pose 11: Raised Arms Pose- Hasta Uttanasana

Execution:

1. Inhale deeply thereafter stretching your arms forward and bringing them up over your head (same as pose 2)
2. Look up and stretch the body slightly backward by pushing your pelvis forward.
3. Breathe out. 

Benefits:

1. It cures health problems like asthma, lower back pain, and fatigue. It also aids digestion.
2. Expands the chest, which results in a full intake of oxygen.

Pose 12: Standing Mountain pose – Tadasana.

Execution:

1. Then, at last, exhale and come back to the prayer position (same as pose 1). 
2. Bring your arms down, slow and steady.  

Benefits:

1. Strengthens thighs, knees, and ankles and improves posture.
2. Tone your hips and abdomen and help to gain control over your muscular movements.

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 benefits required by the body, keeping you fit and healthy for a better tomorrow.

Yoga will help tone your body but while it’s doing that, it also helps you to be truly in the moment and infuses your spirit with positive energy. Meditation is a huge part of yoga. If you’re looking to introduce some soothing meditation into your life, you could sign up for the online yoga programs. Your mind, body, and soul will soon start enjoying the benefits! A gym workout is focused primarily on improving your body’s physical condition.