Surya Namaskar – Steps, Poses, Benefits, and More

Surya Namaskar is one in every of them, but it surely has many advantages. In Surya Namaskar, Surya refers to “solar” and namaskar means “bowing in respect.” It combines 12 yoga asanas in a yoga sequence and has been the most well-liked yoga kriya for many years.

Training Surya Namaskar day by day balances the three elements of the physique: Kapha, Pitta, and Vata, which may also help information your life for the higher and affect your creativity and instinct. It is a easy but highly effective pose, so folks of all ages can do it anytime, wherever.

Forms of Surya Namaskar

Over the centuries, Surya Namaskar has developed and its poses have turned into totally different types and variations. Furthermore, it is a yogic kriya that by no means diminishes, however solely expands. In actuality, Surya Namaskar is integrated into many several types of yoga types.

Let’s check out them within the sections under.

1. Ashtanga Surya Namaskar: Within the Ashtanga Surya Namaskar sequence, there are two types of solar salutation. -Sort A and B. Sort A consists of 9 vinyasas and Sort B consists of 17 vinyasas.

2. Hatha Surya Namaskar: That is carried out by way of 12 spinal poses that target accentuating the breath. This is likely one of the mostly practiced Surya Namaskar types, and maybe the simplest.

3. Iyengar Surya Namaskar: Iyengar Surya Namaskar is much like Hatha apply, however right here there is a little more deal with tempo and vitality and it’s carried out at a quicker tempo than different Surya Namaskar varieties.

The best way to do Surya Namaskar – Hatha type

On this part, let’s take a while to take a look at the 12 basic poses of conventional Hatha Surya Namaskar.

Pose 1 – Prayer Pose (Pranamasana)

execution:

• Begin by standing straight in entrance of your mat, toes collectively and arms relaxed by your sides.
• Subsequent, shut your eyes and place your palms collectively within the middle of your chest. Loosen up your total physique.

benefit:

• This pose relaxes the nervous system and improves steadiness. It additionally helps relieve stress and nervousness.

Pose 2 – Raised Arms Pose (Hasta Uttanasana)

execution:

• Hasta Uttanasana begins with a deep exhalation.
• Then, take a deep breath and stretch your arms out in entrance of you and lift them above your head.
• Search for, push your pelvis ahead and lengthen your physique barely again.
• Exhale. (Consider inhaling as you lean again and respiratory out as you lean ahead.)

benefit:

• Stretch and tighten your stomach muscle tissue.
• Broaden your total physique out of your heels to your fingertips.

Pose 3 – Palms and Ft Pose (Hasta Padasana)

execution:

1. As you exhale, start to bend ahead to your knees. Preserve your backbone lengthy as you step ahead.
2. Place your arms on the ground in order that solely your fingertips contact the ground.
3. Bend your knees in order that your chest is towards your thighs and your head is touching your knees. Maintain this place for just a few seconds.

benefit:

1. It stretches your backbone and makes it versatile.
2. It additionally stretches your hamstrings and strengthens your leg, shoulder, and arm muscle tissue.

Pose 4: Horseback Pose – Ashwa Sancharanasana

execution:

1. Subsequent, decrease your proper leg again, permitting simply your knee to drop down and your toes tucked comfortably beneath.
2. On the similar time, bend your left knee and place your foot flat on the ground.
3. Press your fingertips or palms into the ground, roll your shoulders again, and slowly search for.

benefit:

1. Strengthens the leg muscle tissue and backbone.
2. Eliminates indigestion and constipation.

Pose 5 – Mountain Pose (Parvatasana)

execution:

1. Slowly and exhale, use management to position your palms on the ground, deliver your left leg again subsequent to your proper leg, and carry your hips into the air.
2. Straighten your again and convey your shoulders nearer to your ankles. Take just a few breaths.

benefit:

1. Your posture will enhance and your thoughts will relax.

Pose 6 – Ashtanga Namaskara

execution:

1. Exhale as you decrease down, bending your knees to the bottom, conserving your toes curled beneath you, and pushing your head ahead on the ground.
2. Preserve your elbows flat towards the perimeters of your physique. provide you with extra energy.
3. Now, as you construct extra power on this transition, you’ll be able to decrease your chest whereas conserving your hips and stomach up within the air.

benefit:

1. Improves flexibility of the again and backbone.
2. Strengthens your again muscle tissue and relieves collected stress.

Transfer eight components of your physique in a single pose: your chin, chest, legs, knees, and arms.

Pose 7 – Kovaposto (Bhujasana)

execution:

1. Preserve your arms and toes within the appropriate place. And inhale.
2. Slide ahead and lift your chest like a cobra.
3. Roll your shoulders again, preserve your elbows bent, and squeeze towards one another.
4. Search for slowly.

benefit:

1. Improves flexibility and temper.
2. Stretch the muscle tissue of your shoulders, chest, again, and legs abruptly.

Pose 8 – Mountain Pose (Parvatasana)

execution:

1. As you exhale, tuck your toes beneath. (similar as pose 5)
2. Press again into an inverted V place, stretching by way of your backbone and bringing your shoulders nearer to your ankles. Let’s take just a little breath right here. As you exhale, carry your hips towards the sky and press your arms into the bottom.

benefit:

1. Will increase blood movement to the spinal space.

Strengthens arm and leg muscle tissue.

Pose 9 – Horseback Pose (Ashwa Sancharanasana)

execution:

1. Step your left foot ahead between your arms and push your pelvis ahead. Raise your torso and tilt your head again, arching your again and looking out up on the sky (similar as pose 4).

benefit:

1. It brings flexibility to your leg muscle tissue and tightens your deep core muscle tissue.
2. Strengthens the backbone.

Pose 10: Palms and Ft Pose – Hasta Padasana.

execution:

1. Whereas exhaling, deliver your proper leg ahead and convey your toes collectively (similar as pose 3).
2. Bend your knees in order that your chest is towards your thighs and your head is touching your knees.

benefit:

Enhance blood circulation, stretch the physique muscle tissue and make the backbone extra versatile.

Pose 11 – Raised Arms Pose (Hasta Uttanasana)

execution:

1. Take a deep breath and stretch your arms out in entrance of you and lift them above your head (similar as pose 2)
2. Search for, push your pelvis ahead and lengthen your physique barely again.
3. Exhale.

benefit:

1. Improves respiratory perform, decrease again ache, and fatigue. It additionally aids in digestion.
2. The chest expands to permit extra oxygen to be taken in.

Pose 12 – Standing Mountain Pose (Tadasana)

execution:

1. Lastly, exhale and return to the prayer place (similar as pose 1).
2. Decrease your arms slowly and steadily.

benefit:

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

Training these 12 poses constitutes one cycle of Surya Namaskar. Ideally, doing 12 to fifteen cycles a day will give your physique all the advantages it wants and preserve you wholesome for a greater tomorrow.

1. Dosha steadiness: Pita, Kapha, and Vata are three doshas that may develop into imbalanced on account of varied causes. It’s drastically influenced by climate, meals, day by day unhealthy conduct, work stress, lack of sleep, and so on. Nevertheless, by working towards Surya Namaskar day by day, you’ll be able to preserve your doshas in the correct state.
2. Weight reduction booster: By merely stretching your stomach muscle tissue, you’ll be able to positively lose extra energy by way of Surya Namaskar. It additionally controls hormone secretion from the thyroid gland, which causes weight acquire.
3. Enhance your psychological well being: Surya Namaskar is essential in strengthening focus and enjoyable the thoughts whereas decreasing drowsiness, bodily stress, fear, and unfavorable feelings. You’ll be able to activate your mind by activating your spinal wire. Simply quarter-hour of apply day by day may give your mind huge outcomes.

everfithealthy Notes

Surya Namaskara is a strong apply with every of the 12 steps having its personal advantages. It’s best to do it at dawn on an empty abdomen. Other than the bodily advantages, it reduces stress and provides you vitality.

conclusion

The bodily advantages of Surya Namaskar are many. This 12-pose yoga kriya lubricates all of the joints of the physique by synchronizing with the breath, bettering bodily well being and psychological focus. Doing 12 rounds of Surya Namaskar usually is not going to solely provide you with immense advantages of self-discovery, however will even preserve your physique wholesome from the within out.

Disclaimer: The aim of this text is solely to unfold data and unfold consciousness. It’s not an alternative choice to skilled medical recommendation.

Continuously requested questions (FAQ)

Q. What are the 12 steps of Surya Namaskara?

Surya Namaskar begins with Pranamasana (Prayer Pose), then Hasta Uttanasana (Raised Arms Pose), then Hasta Padasana (Palms and Ft Pose), Parvatasana (Mountain Pose), Ashtanga Namaskara (Eight Limbed Pose), Bhujangasana (Cobra Pose), then Parvatasana (Mountain Pose) once more, Ashwa Sancharanasana. (Equestrian Pose), Hasta Padasana (Palms to Ft Pose), Hasta Uttanasana (Raised Arms Pose), and eventually Tadasana (Standing Mountain Pose).

Q. What number of instances in a day ought to Surya Namaskara be carried out?

If you’re a newbie, follow doing it 4-5 instances day by day. You’ll be able to enhance the variety of units as you apply. Nevertheless, if you happen to really feel any discomfort or ache, please see a physician instantly.

Q. What are the advantages of Surya Namaskara?

Training Surya Namaskar usually will profit you in some ways. It helps you shed weight, strengthen and tone your muscle tissue and joints, enhance digestive perform, enhance respiratory well being, and handle stress.

Q. Can I lose 10 kg with Surya Namaskara?

Sure, it is going to enable you shed weight, albeit progressively. Dropping 2 kg in a month known as a wholesome weight reduction schedule. One piece of Surya Namaskar gives 13.90 energy much less. Nevertheless, relying solely on it to shed weight is not supreme. There are lots of components that may enable you shed weight in a wholesome means, together with consuming a balanced weight-reduction plan, bettering your sleep cycles, and decreasing stress.

Q. When is one of the best time to carry out Surya Namaskar?

Surya Namaskar might be practiced at any time of the day. Nevertheless, dawn is taken into account to be one of the best time to go as dawn refreshes your physique and thoughts.