Surya Namaskar

Literally translated as sun salutation or Surya Namaskar comprises a sequence of 12 yoga postures. The best part about Sun Salutation is that it works well for those ‘super busy’ people who often complain about not being able to do yoga because of a time crunch. Doing at least 12 sets of Sun Salutation, preferably at sunrise, at a fast pace provide a good cardiovascular workout. If done at a slow pace, these postures help tone the muscles and can be relaxing and meditative. Moreover, it allows you to enjoy the stretch and feel the body getting flexible.

Surya Namaskar is the best physical exercise to start the day as it rejuvenates the body as well as mind and keeps you active throughout the day.  twelve postures of which each posture has its own significance and if performed on daily basis correctly, this can result in various health benefits.

Though pretty much an exercise in itself, Sun Salutation forms an excellent link between warm-ups and intense yoga postures. Start your early morning yoga routine with some warm-up stretches to ease out body stiffness. You can then do a few rounds of Sun Salutation to help increase body flexibility and also prepare the body to stretch more during the intense yoga posture sequence

Benefits

•  physical benefits, Surya Namaskar practice stimulates and conditions virtually every system in the body. It is good for the heart and stimulates the cardiovascular system. It oxygenates the blood  and  helps strengthen the heart. Surya Namaskar is good for the digestive system and the
  nervous system. It stimulates the lymphatic system and supports respiratory system health, as well. 

•  Practicing Surya Namaskar also benefits the Endocrine system and enables the various endocrinal glands to function properly. These include the thyroid, parathyroid and pituitary glands as well as 
  the adrenal gland, testes and ovaries.

• Like most forms of exercise, Surya Namaskar provides mental benefits to regular practitioners.  You will feel wonderful after performing the Sun Salutation. It is relaxing and rejuvenating, and tension, stress and anxiety melt away as you perform Surya Namaskar.

   

The Twelve postures of Surya Namaskar 

1.Pranamasana 

Body Posture:

• Stand erect, with both feet flat and palms together at the chest, in the 'prayer position'. 

2.Hasta Uttanasana

Body Posture:

• Extend both arms upwards, pointing the fingers; bend backwards, looking up.

Breathing:

•   Inhale through the nostrils.  

3.Pada Hastasana

 

Body Posture:

• Bend forwards from the waist, bringing your head toward the knees while keeping the knees  straight.

Breathing:

•  Exhale through the nostrils.

4.Ashwa-sanchalan-asana

Body Posture:

• Extend the right leg backwards, pointing the toes while bending the left knee, keeping the foot flat and sinking the pelvis downward.

• Bend backwards, looking up with the arms pointing downwards, extending the fingers toward the   floor.

Breathing:

•   Inhale through the nostrils.  

5.Parvatasana

 

Body Posture:

• Facing downward, place the palms and the feet flat on the floor while extending the buttocks  upward, bending at the hips.

•  Try to align the arms with the back, bending only at the waist, with the knees straight.

Breathing:

• Half-way exhale through the nostrils.

6.Ashtanga Namaskar

 

Body Posture:

• Rest the toes, palms and knees on the floor.

• Lower the body until the chest and chin touch the floor, keeping the buttocks raised and the elbows in toward the sides.

Breathing:

• Complete the exhale from the previous posture.

7.Bhujangasana

 

Body Posture:

• Extend the arms with the palms on the floor, lifting the body upwards while keeping the legs   flat  on the floor. Expand the chest, bending the head backwards and pressing the pelvis down.

  Breathing:

•  Inhale through the nostrils.

8.Parvatasana 

Body Posture:

•  Facing downward, place the palms and the feet flat on the floor while extending the buttocks  upward, like an inverted letter 'V'.

• Try to align the arms with the back, bending only at the waist, with the knees straight.

•  This pose is identical to posture number 5.

Breathing:

• Half-way exhale through the nostrils

9.Ashwa-sanchalan-asana

Body Posture:

•  Step forward with the right leg, bending the knee with the foot flat on the floor between the palms.

• The left leg is exended backwards with the top of the left foot flat against the floor.

• Bend backwards, looking up with the arms pointing downwards, extending the fingers toward  the floor.

•  This is the same as posture number 4, with the leg positions reversed.

Breathing:

• Inhale through the nostrils.  

10.Pada Hastana

 

Body Posture:

•   Bend forwards from the waist, bringing your head toward the knees.

• This is the same as posture number 3.

Breathing:

•   Exhale through the nostrils

11.Hasta Uttanasana

 

Body Posture:

•   Extend both arms upwards, pointing the fingers; bend backwards, looking up.

•  This is the same as posture number 2.

Breathing:

• Inhale through the nostrils.

12.Pranamasana

 

Body Posture:

•   Stand erect, with both feet flat and palms together at the chest, in the 'prayer position'.

• Gently firm the thighs, buttocks, pectoral muscles and draw the knee caps upward.

•  This is the same as posture number 1.

Breathing:

• Exhale through the nostrils.

Benefits of 12 Pose

Pose 1 and 12  Pranamasan Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles

Pose 2 and 11Hasta Uttanasana: Promotes balance, promotes digestion, exercises arms and shoulder muscles, tones the spine, promotes flexibility in back and hips

Pose 3 and 10 Pada Hastana :Promotes blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, stimulates lymphatic system

Pose 4 and 9 Ashwa-sanchalan-asana:Exercises spine, strengthens hand and wrist muscles

Pose 5 and 8 Parvatasana: Stimulates blood circulation, strengthens the heart, strengthens wrist and arm muscles, relieves neck and shoulder tension

Pose 6 Ashtanga Namaskar : Strengthens leg and arm muscles, increases flexibility in neck and shoulders, stretches arms, shoulder, neck and back muscles, exercises back muscles, releases tension in neck and shoulder

Pose 7 Bhujangasana : Stimulates circulation to abdominal organs, tones digestive tract, stretches upper and lower body, promotes flexibility in the back, stimulates nerves in spine

Poses 8 through 12 Parvatasana and Pranamasana: are essentially repetitions of poses 5 Parvatasana  through 1 Pranamasan, respectively. The health benefits of each are similar to their corresponding poses.

Regular practice of Sun Salutation offers a lot of interesting benefits for every part of the body. These powerful yoga poses have a great impact on the heart, liver, intestine, stomach, chest, throat, and legs – the whole body from top to bottom.

 

Persons suffering from slip-disk, arthritis, heart attack etc including pregnant women are suggested to take medical opinion before they start the practice of Surya Namaskar.If your breathing goes fast while practising Surya Namaskar, either take some rest or stop performing more Surya Namaskar for the day.After the practice of Surya Namaskar is over you better lay down in Shawasan / Yoga Nidra for some time.