Yoga is an imperative part of our life as it channelizes the growth of energy in the body. Besides this, it intends to purify your soul and enable control over five senses. The primary part of yoga is Surya Namaskar, which has been conceptualized as a sequence of 12 asanas or poses. These are named as – Pranamasana, Hasta Uttanasana, Hasta Padasana, Anjaneyasana, Adho Mukha Svanasana, Ashtang Namaskara, and Urdhva Mukha Svanasana. After the last one, you are required to repeat the poses in reverse mode, starting from Adho Mukha Svanasana to Pranamasana backward. Basically, it is a yoga cycle that generates numerous health benefits.
What makes Surya Namaskar (Sun Salutation) popular is its ability to infuse energy within the body and provide extensive health benefits. Besides this, you get a flexible body too. The Surya Namaskar has to be practiced early in the morning without eating anything. The purpose of doing Sun Salutation in the morning is to rejuvenate the body and refresh the mind. Along with this, you stay active throughout the day and full of energy. Surya Namaskar has always been a source of providing complete health and a stronger brain.
Origin of Surya Namaskar (Sun Salutation):
Originated some 2500 years ago or may be more than that, Surya Namaskar is a prominent part of yoga practice. This practice of yoga is all about paying gratitude to the Lord Sun, who has been enlightening the entire world with its bright sunshine. Though, the idea of Surya Namaskar’s existence is vague and cannot be directed back to exact time; it is said that Raja of Audh by the name of Bhawanrao Shriniwasrao Pant Pratinidhi popularized the form in 1920s. From there on, it has been spread throughout the world.
How to Do Surya Namaskar:
Surya Namaskar or Sun Salutation is a combination of 12 flexible poses of yoga that aims to honor the powers of the sun for the whole world. Following are the poses performed in Sun Salutation:
#1 – Pranamasana or Prayer Pose:
As the first pose in the sequence, you are required to stand in an upright position on the mat. It is important to ensure that both the feet should be positioned close to each other. Further to this, you should take a deep breath, inflate your chest and ease the shoulders. When you tend to inhale, it is necessary to raise arms from the side. Then, you should join your palms together in a prayer mode at the time of exhaling.
#2 – Hasta Uttanasana or Raised Arms Pose:
In this asana, you should be certain that both palms are joined together, similar to the Pranamasana pose. Then, it is necessary to take a deep breath, lift the arms and gently bend in the backward position.
#3 – Uttanasana or Forward Bending Pose:
This position enables you to breathe out and bend in the forward position through the waist. If it is possible; then, try to touch the floor with both hands. One thing to be careful is that your spine should remain straight. At the time of doing the asana, it is necessary to exhale slowly and systematically.
#4 – Adho Mukha Svanasana (Downward Facing Dog Pose):
As a part of this position, you need to stand first with raised arms. After this, you have to bend forward and form a triangular position with hands on the ground. Besides, it is necessary to keep your head tilted in the inward position.
#5 – Anjaneyasana Pose:
In this position, you have to bend with your right knee placed on the mat and the left leg stretched backwards. Further to this, you have to raise your arms straight and bend in a backward position to stretch your body.
#6 – Ashtanga Namaskar Pose:
In this pose, you have to slightly lie down on the ground with knees rested on the floor, and hips lifted up to form a small triangle. Further to this, you should rest your chest on the ground with palms on the ground as well. The hands should be positioned on each side of the chest with elbows lifted up. Finally, rest your chin on the ground with your face looking in the front.
#7 – Urdhva Mukha Shvanasana:
This pose requires you to lie down straight on the mat with your stomach facing the ground. Then, you have to place your palms on the mat over both sides. Finally, lift your upper part and stretch it slightly in a backward position. Such a pose will strengthen your stomach and back muscles.
#8 – Anjaneyasana Pose with Opposite Foot:
It necessitates bending with the left knee positioned on the mat and the right leg stretched backwards. Thereafter, both the arms have to be raised in a straight manner and bend in a backward position for stretching your body.
#9 – Adho Mukha Svanasana Pose:
This is the same process done before Ashtang Namaskar, where you should stand with raised arms and bend forward to form a triangular position. Also, the hands should be positioned on the ground to support the bending position. The head should be kept tilted in the inward position.
#10 – Uttanasana Pose:
As a part of this pose, you have to breathe out and bend in the forward position from the
waist. After this, you should try to touch the floor with both hands. While doing this, your
spine should remain straight. Further, it is necessary to exhale slowly and systematically.
Also Read: 4 Ideal and Energizing Seated Yoga Poses
#11 – Hasta Uttanasana Pose:
In this yoga pose, your both palms should be joined together like Pranamasana Pose. Further to this, it is essential to take a deep breath, lift the arms and moderately bent in the backward position.
#12 – Pranamasana Pose:
This is the pose from where you started Surya Namaskar. It is about getting back to the initial
point and making a yogic circle.
Doing yoga on a daily basis for an hour or so will keep your body, mind and soul healthy. Of course, the flow of energy within the body keeps you active throughout the day. This is the reason that yoga is getting popularized throughout the world for its healthy and spiritual benefits.
Benefits of Surya Namaskar:
- It is helpful in maintaining your cardiovascular health
- It stands as a brilliant option for managing weight loss
- It aids in stimulating your nervous system
- It is effective enough to strengthen your immune system
- It is quite useful in flexing, stretching, and toning your muscles
- It is intended to improve general health, strengthens your body and eases the mind
- It is extremely efficient in boosting the cognitive functions
Effect of Surya Namaskar on Overall Health:
Yoga has been an integral part of our daily lifestyle, and has been practiced since thousands of years ago. It is a natural way of reducing weight, channelizing energy, staying fit, and having an alert mind. You do not require any machines to support its effects, which makes it a safer option to lose weight. It is the best way to stay in shape. If the Surya Namaskar exercising schedule is coupled with Satvik Bhojan or vegetarian food; then, the entire process becomes effective in cleansing your inner self. This is the reason that Sun Salutation holds prime importance in the world of yoga.