Surya Namaskar, also known as Sun salutation, is one of the most effective and traditional forms of yoga asanas which have been prevalent for centuries. It is a combination of 12 yoga asanas combined into one which has numerous benefits, to say the least. Historically, it is a practice of praising the Hindu God Surya. Practicing this yoga asana develops holistic growth of your body including your mental well being.
Sun is the form of all the energies present on earth and this asana helps us realise the importance of the sun. It helps us incorporate all the positive vibes from sun rays. There are a lot of versions of practising Surya Namaskar, we are going to discuss almost all of the versions but it is important to stick to one of them on a regular basis to reap the maximum benefits.
The first step of the process is to stand in the upper right position. Then you must inhale a deep breath while taking your hands upward. You must then exhale air that you just inhaled while folding your hands in a namaskar position. You must keep your hands folded in this position for at least 30 seconds in one set and feel the positive energy enter your body.
To perform this asana, you must stand with your feet touching each other. While inhaling fresh air, you must lift your hands and direct them backwards including your whole body. You must keep your biceps near your ears and stretch your body. The main purpose of this asana is to stretch your whole body from feet to head.
To perform this step, you must bend down completely and touch your hands to the back of your feet. You must make sure to keep your spine erect, and also try to keep your knees straight.
You must keep your right leg backwards and your left leg in the front while making a pose as in the picture. This must be done while breathing in. Keep your hand on the floor and look upwards to perform this properly.
You must breathe in a deep breath of fresh air and both of your legs backwards and feet on the ground while making a pose as you would before doing a pushup.
After completing the last asanas, you must keep your toes on the floor and touch your knees on the ground. The next step will be to touch your chest and chin on the ground while lifting your hip upwards to get in a position as in the picture.
In this pose, you must move your chest in the forward direction while your elbows are in a bent position. You must look upwards in the sky to get into the position properly.
Adho Mukha Svanasana
In this asana, only your feet and hands will be touching the floor while you must lift your hip upwards while making a V-shaped position as shown in the picture.
This asana is exactly opposite to asana number 4. The only difference will be that your left leg will be in the forward position this time.
These asanas are performed while breathing out. You must bend yourself and your feet and hand will be touching the floor. The only thing to take care is that you cannot bend your knees.
You must start by lifting your hands up in the sky and then bending backwards while maintaining the posture in the picture.
This is the final step of the asanas. You must stand in an upright position and bring your hands down and relax them in a free position. You must stay in this position for some time to feel the positive energy enter your body.
Surya Namaskar Benefits
1. It is extremely beneficial for your heart. It boosts your cardiovascular system and blood flow
2. It helps refresh your nervous system because of the increased blood flow to the nerves
3. It is one of the most beneficial stretching exercises as you can stretch all your muscles in one go
4. The different postures of Surya namaskar help you lose weight and maintain a healthy body shape
5. It increases your immune system which is extremely important these days due to the outbreak of Coronavirus
6. It relaxes your mind and ushers in a lot of positive Vibes in your body which benefits your mental well-being
To summarise everything, we would like to encourage every reader to practice Surya Namaskar on a regular basis. We must dedicate a specific time every day to yoga because it has been proven as one of the most beneficial forms of exercises and has been in practice for centuries. Surya Namaskar particularly is the combination of a lot of poses and exercises which give you multiple benefits at the same time. While doing modern exercises, you benefit for particular muscle sets or body parts while doing an exercise. Whereas this is not the case with Surya Namaskar, in which you get holistic growth of all parts of your body and as well as your mental well being.
We would even encourage you to change the asanas that you have selected for performing Surya Namaskar after every month and make a cycle. Practising the same asanas over and over again can reduce the benefits that you get from it because your body gets habitual to the particular body movements. The most important part is the positive vibes that you get from praising the sun and appreciating the life on earth.