10 Health Benefits of Surya Namaskar: The Ultimate Guide

 10 Health Benefits of Surya Namaskar: The Ultimate Guide

Namaste,

                       Surya Namaskar, the Sun Salutation, stands as a revered sequence of yoga postures, embodying a graceful homage to the sun and a harmonious union of movement and breath. This series of twelve asanas, where each posture seamlessly transitions into the next, symbolizes a holistic practice that invigorates the body, calms the mind, and nurtures the spirit. Surya Namaskar holds a significant place in the practice of yoga, offering a comprehensive workout for the entire body while fostering a sense of gratitude and vitality. Join us as we delve into the essence of Surya Namaskar, understanding its significance in promoting flexibility, increasing circulation, and aligning the body's energy centers. Let us embrace the mindful flow and the rhythmic union of breath and movement within Surya Namaskar, cherishing each stretch, each moment of mindful intention, and each salutation to the sun as it graciously welcomes a new day of rejuvenation and inner radiance.

In our previous post, we tried to take a look at one of the essential yogasana called “Utkatasana.” Now, in this post, we are going to try to learn about another important Yogasana called “Surya Namaskar”.

                      Transform your body and mind with Surya Namaskar, an ancient yogic practice that offers numerous health benefits. Improve flexibility, build strength, and enhance cardiovascular health while reducing stress and promoting mental clarity. Take necessary precautions and practice with mindfulness to experience the transformative power of Surya Namaskar.

Surya Namaskar

                      Sun is the biggest source of energy. For this reason, the ancient sages used to worship the Sun. 'Surya Namaskar' means bowing down to the Sun, i.e., Sun Salutation. If you are starting yoga, then the practice of 'Surya Namaskar' is the best for this. It gives you the benefits of many yogasanas at once, and that is why it is also called the best yogasana.

                       The literal meaning of 'Surya Namaskar' is an offering or salutation to the Sun. This yoga asana is the best way to shape the body and keep the mind calm and healthy.

                       Surya Namaskar is a combination of powerful yogaasanas, which is also an excellent cardio-vascular exercise and has many health benefits. Surya Namaskar keeps both mind and body healthy.

                       If you are short of time, and you are looking for a way to stay fit, Surya Namaskar is the best option.

                      It is advisable to do Surya Namaskar early in the morning on an empty stomach. Let us start with these simple and effective Surya Namaskar asanas for your good health.

                      Along with making a man intelligent, patient, and strong, Surya Namaskar increases his concentration, self-confidence, and intelligence. Surya Namaskar means the blessing of health. It is a divine medicine like Sanjivani which makes human personality attractive. Increases its efficiency while generating enthusiasm and enthusiasm. Surya Namaskar is not a religious ritual, but a series of exercises and asanas.

                      There are two sequences of Yogasanas in each step of Surya Namaskar. 12 Yoga Asanas complete a sequence of Surya Namaskar. The same sequence of yoga asanas has to be repeated in the second sequence of one stage of Surya Namaskar, but only the left leg has to be used in place of the right leg. Various forms of Surya Namaskar are available, however, it is better to follow one form and get the best results from its regular practice.

Surya Namaskar Benefits

• Improves Flexibility and Mobility 

Surya Namaskar involves a series of dynamic yoga postures that help stretch and strengthen the muscles, joints, and ligaments. Practicing Surya Namaskar regularly can help improve flexibility and mobility, making it easier to move around and perform daily activities.

• Enhances Cardiovascular Health 

Surya Namaskar is a form of aerobic exercise that can improve cardiovascular health. It involves performing a sequence of postures that increase heart rate, oxygen uptake, and blood circulation, leading to improved heart health.

• Boosts Metabolism and Digestion 

Surya Namaskar can help stimulate the digestive system, leading to better metabolism and digestion. The postures compress and stretch the abdominal organs, which can help improve digestion and eliminate waste products from the body.

• Reduces Stress and Anxiety 

Surya Namaskar involves deep breathing and mindful movements that can help reduce stress and anxiety. Practicing Surya Namaskar regularly can promote relaxation, calm the mind, and improve overall mental health.

• Increases Energy and Vitality 

Surya Namaskar is a powerful practice that can boost energy levels and promote vitality. The postures stimulate the nervous system, increase oxygen flow to the brain, and release endorphins, leading to a feeling of well-being.

• Improves Posture and Balance 

Surya Namaskar requires balance and coordination, which can help improve posture and balance. The postures strengthen the muscles of the back, neck, and shoulders, leading to better alignment and balance.

• Promotes Weight Loss 

Surya Namaskar is a calorie-burning practice that can help promote weight loss. It involves a series of dynamic postures that engage multiple muscle groups, leading to increased calorie burn and fat loss.

• Enhances Lung Function 

Surya Namaskar involves deep breathing techniques that can improve lung function. The practice can help increase lung capacity, oxygen uptake, and overall respiratory health.

• Improves Immunity 

Surya Namaskar can help improve immunity by stimulating the lymphatic system, which plays a crucial role in fighting infections and diseases. The postures can help flush out toxins from the body, leading to improved immunity.

• Promotes Better Sleep 

Surya Namaskar can promote better sleep by reducing stress, calming the mind, and improving overall physical health. Practicing Surya Namaskar regularly can help regulate sleep patterns and promote deep, restful sleep.

****VERY IMPORTANT****

Although 12 Yogasanas are described in Surya Namaskar, but after analyzing carefully, we come to know that the practice of mainly 8 Yogasanas in Surya Namaskar is completely appropriate, which we can easily see in the picture shown. Looking carefully, it is known that Yogasanas marked at numbers 9, 10, 11, and 12, which are shown at numbers 1, 2, 3, and 4, one cycle of Surya Namaskar is completed by implementing these 8 Yogasanas in 12 steps. The above-mentioned opinion is given by our own views, please take your own decision at your own discretion before doing this asana. So according to our ideology, the following are the 8 essential asanas of Surya Namaskar.

Surya Namaskar Steps

Surya Namaskar Poses

• Prayer pose - Pranamasana

Pranamasana

Take a yoga mat and first stand straight in front of it. Then keep your legs together, and your torso relaxed at your side. Close your eyes and look at your palms together in the middle of your chest. Focus on your breath and relax your whole body.

Benefits of pranamasana

• pranamasana help in reducing stress and anxiety.
• Firstly, it calms the nervous system and helps in creating physical balance.
• It calms the mind and helps in increasing concentration.

• Hasta Uttanasana

Hasta Uttanasana

To begin Hasta Uttanasana, take a deep breath and exhale. After this, take a deep breath and spread your hands above your head and forward. Look up and walk your feet forward to propel your body slightly backward. When you bend backward, focus on breathing, and when you bend forward, focus on breathing.

Benefits of Hasta Uttanasana

• This asana is helpful in toning the body. It stretches and tones the abdominal muscles.
• It gives strength to the accessible pelvic area.
• From the heel to the tip of the fingers, this yoga exercises the whole body.

• Hasta Padasana

Hasta-padasana

Begin to bend your knees forward and down to perform Hastapadasana, stretching your spine as you do so. Place your hands on the floor, with only your fingertips contacting the surface. Just bend your knees so that your chest rests on your thighs and your head rests on your knees. Stay in this position for a few seconds.

Benefits of Hastapadasana

• It also opens the muscles of the legs, shoulders, and arms while stretching the hamstrings.
• It brings flexibility to the body and helps in preventing back pain and shoulder pain etc.

• Ashwa Sanchalanasana or Equestrian Pose Benefits

Ashwa Sanbandharasana

To perform Ashwa Sanbandharasana, step your right leg back, keeping only the knee down. Bend your left knee, keeping your foot flat on the floor. Place your fingertips or palms on the floor, roll your shoulders back, and slowly lift your head.

Benefits of Ashwa Sanandranasana

• By doing horse movement, the muscles of the leg and spine become strong.
• It is helpful in curing stomach problems.
• By doing this, the problem of indigestion and constipation is removed.

• Dandasana

Dandasana

Step your right leg back and balance your upper body on both your palms. Your body should be as straight as a stick. Your toes should be on the mat. Make sure your arms are straight toward the floor.

Benefits of Dandasana

• Dandasana is helpful in strengthening the shoulders and chest.
• It improves body posture.
• It relaxes the muscles of the back.
• Improves body posture.
• Helps in increasing concentration.

• Ashtanga Namaskara

Ashtanga Namaskar

Exhaling, lower your knees and slowly come down with controlled chest, pressing your head forward on the floor. As if we are worshiping God. Be careful to press your elbows down as well for more strength.

Benefits of Ashtanga Namaskar

• Ashtanga Namaskar is an immunity booster and helps protect the body from seasonal diseases.
• It increases the flexibility of the back and spine.
• Strengthens the back muscles.
• By doing this one position, all eight organs of your body get the benefit.

• Bhujangasana

Bhujangasana

To do Bhujangasana, keep your hands and feet at the same place. Breathe at the same time. Lunge forward and lift your chest. Press your elbows back toward each other as you roll your shoulders back. Slowly look up.

Benefits of Bhujangasana

• It increases the flexibility of the body and improves mood.
• It simultaneously stretches the muscles of the shoulders, chest, back, and legs.
• Relieves stress and fatigue and is also beneficial for heart health.
• Also, it is beneficial to do it for weight loss.

• Parvatasana

Parvatasana

To do Parvatasana, exhale slowly, bring your palms to the floor, and lift your hips. Step the left leg back to the right. Bring your shoulders toward your ankles while broadening your spine. Take one or two deep breaths in and out.

Benefits of mountain climbing Pose

• This asana helps to calm the mind.
• It burns fat and digests body fat.
• Muscle pain is relieved by doing this asana.
• It corrects the blood circulation of the body and strengthens the lungs.

Scientific Studies about Surya Namaskar

Surya Namaskar or Sun Salutation is a popular yoga sequence that is commonly practiced in various yoga styles. Here are some of the benefits of Surya Namaskar, supported by scientific studies:

1. Improves flexibility: Surya Namaskar may improve spinal mobility and hamstring flexibility ↂ.

2. Strengthens the body: Surya Namaskar strengthens the muscles of the entire body, including the arms, legs, back, and core ↂ.

3. Reduces stress: A study found that practicing yoga including Surya Namaskar for 12 weeks reduced lower back pain and anxiety ↂ.

4. Improves respiratory function: Surya Namaskar can help improve lung capacity and increase respiratory function ↂ.

5. Promotes overall health: Surya Namaskar can help improve overall health by improving circulation, boosting metabolism, and promoting weight loss ↂ.

Surya Namaskar

Precautions with Surya Namaskar

• Consult with Your Doctor 

Before starting any new exercise routine, it's essential to consult with your doctor. If you have any underlying medical conditions or injuries, your doctor can advise you on whether Surya Namaskar is safe for you to practice.

• Warm-up Beforehand 

Surya Namaskar is a vigorous practice that involves dynamic movements. It's important to warm up before starting to avoid injuries. You can do some light stretches, joint rotations, or gentle cardio exercises to prepare your body for the practice.

• Practice Under Supervision 

If you're new to Surya Namaskar, it's best to practice under the supervision of a qualified yoga instructor. They can guide you on the correct form, alignment, and modifications to avoid injuries.

• Listen to Your Body 

Surya Namaskar is a challenging practice that requires physical and mental strength. It's essential to listen to your body and not push yourself beyond your limits. If you feel any pain, discomfort, or dizziness, stop the practice immediately.

• Don't Overdo It 

Surya Namaskar is a high-intensity practice that can be taxing on the body. It's important not to overdo it, especially if you're new to the practice. Start with a few rounds and gradually increase the number of rounds as your body gets accustomed to the practice.

• Modify the Practice 

Surya Namaskar can be modified to suit different levels of fitness and flexibility. If you're new to the practice or have any injuries, you can modify the postures by using props or doing simpler variations. A qualified yoga instructor can guide you on the modifications.

• Practice on an Empty Stomach 

Surya Namaskar is best practiced on an empty stomach or at least 2-3 hours after a meal. Practicing on a full stomach can lead to discomfort, bloating, and indigestion.

• Hydrate Before and After 

Surya Namaskar is a high-intensity practice that can cause sweating and dehydration. It's important to hydrate before and after the practice by drinking plenty of water.

• Avoid During Menstruation 

Women should avoid practicing Surya Namaskar during their menstrual cycle. The practice can put pressure on the abdominal and pelvic region, leading to discomfort and pain.

• Don't Rush Through the Practice 

Surya Namaskar is a meditative practice that requires mindfulness and awareness. It's important not to rush through the practice but to move slowly and mindfully, focusing on the breath and the movements.

Surya Namaskar

Conclusion

To conclude, Surya Namaskar is a powerful yoga practice that offers a multitude of health benefits for both the body and mind. This dynamic sequence of twelve postures, when performed with proper alignment and synchronization with the breath, can help to improve flexibility, build strength, and enhance cardiovascular health. Additionally, regular practice can also help to reduce stress, promote better sleep, and improve overall mental and emotional well-being.

                         However, it's essential to take necessary precautions when practicing Surya Namaskar, such as warming up beforehand, practicing under the guidance of a qualified instructor, and listening to your body's signals. It's also important to modify the practice to suit your level of fitness and flexibility, and to avoid the practice during menstruation.

                        Incorporating Surya Namaskar into your daily routine can be a great way to stay active and healthy, but it's crucial to practice with mindfulness and intention. With its numerous benefits for the body, mind, and spirit, Surya Namaskar is a practice that can help you achieve optimal health and well-being.

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