Surya Namaskar – Steps, Advantages, Poses, and Extra

Working towards Surya Namaskar day by day helps in balancing three constituents of your physique, i.e., Kapha, Pitta, and Vata, which can provide help to lead your life in a larger approach and affect your creativity and intuitive talents. It’s easy but highly effective poses are what make it doable for individuals of all age teams to carry out it, anytime, wherever

Varieties of Surya Namaskar

Over the centuries, Surya Namaskar has advanced, and its poses have differed into varied kinds and variations. Furthermore, that is one yogic kriya that by no means diminished however has solely expanded. In actuality, Surya Namaskar is built-in into varied forms of yoga kinds.

Let’s check out them within the part under:

1. Ashtanga Surya Namaskar: Within the Ashtanga Surya Namaskar sequence, solar salutations have two varieties. -Sort A and B. Sort A consists of 9 Vinyasas and kind B consists of seventeen vinyasas.

2. Hatha Surya Namaskar: It’s carried out by means of the 12 spinal poses, which places deep emphasis on respiration prominently. It is without doubt one of the mostly practiced Surya Namaskar kinds and presumably the simplest one.

3. Iyengar Surya Namaskar: Iyengar Surya Namaskar is just like the Hatha observe, however right here the main focus is a bit more on tempo and vitality, whereby, it’s carried out at a faster tempo than different Surya Namaskar varieties.

How To Do Surya Namaskar – Hatha Fashion

On this part let’s spend a while exploring the 12 basic poses of conventional Hatha Surya Namaskar.

Pose 1 – Prayer pose (Pranamasana)

Execution:

• Begin by standing straight on the entrance of your mat, bringing your ft collectively, and maintaining arms free alongside. 
• Now, shut your eyes and produce your palms to satisfy within the middle of your chest. Loosen up the entire physique.

Advantages:

• This pose relaxes the nervous system and helps enhance stability. It additionally helps relieve stress and nervousness. 

Pose 2 – Raised arms pose (Hasta Uttanasana)

Execution:

• Hasta Uttanasana is began by exhaling deeply
• Inhale deeply thereafter, stretching your arms ahead and bringing them up over your head.
• Search for and stretch the physique barely backward by pushing your pelvis ahead.
• Breathe out. (Concentrate on breathing-in once you arch backward, and as you bend ahead breathe-out.) 

Advantages:

• Stretches and tones the muscle tissue of the stomach.
• Expands the entire physique from heel to the tip of the fingers.

Pose 3 – Hand to Foot Pose (Hasta Padasana)

Execution:

1. Exhale and begin to fold ahead and right down to the knees; as you come ahead, preserve the backbone lengthy.
2. Arms down on the ground, have simply your fingertips touching the ground.
3. Bend the knees simply sufficient so your chest can relaxation towards the thighs, and your head touches your knee. Maintain this place for a number of seconds.

Advantages:

1. It stretches the backbone and makes it versatile. 
2. It additionally stretches the hamstrings and strengthens the legs, shoulders, and arms muscle tissue.

Pose 4: Equestrian pose – Ashwa Sanchalanasana

Execution: 

1. Subsequent, step your proper leg again, placing simply the knee down and comfortably tucking the toes beneath.
2.  On the identical time bend the left knee leaving the foot flat on the ground.
3. Press the fingertips or palms right down to the ground, roll the shoulders again, and slowly lookup. 

Advantages: 

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

Pose 5 – Mountain pose (Parvatasana)

Execution:

1. Slowly exhale, having management deliver your palms onto the ground and stepping the left foot again beside the appropriate, raise your hips up into the air. 
2. Lengthening by means of your backbone, deliver the shoulders in the direction of the ankles. Take a number of breaths.

Advantages:

1. It improves posture and calms the thoughts.

Pose 6 – Ashtanga Namaskara

Execution:

1. As you exhale, bend your knees to the bottom, maintaining your toes curled beneath, come down whereas pushing your head ahead on the ground. 
2. Preserve your elbows proper in towards your sides; supplying you with extra energy. 
3. Now, as you construct extra energy on this transition, you’ll be able to decrease the chest down whereas maintaining your hip and stomach up within the air.

Advantages:

1. It improves the pliability of the again and backbone.
2. Strengthens the again muscle and relieves construct up rigidity. 

Your eight physique chin, chest, each ft, each knees and each arms are labored in a single pose. 

Pose 7 – Cobra pose (Bhujangasana)

Execution:

1. Preserve arms and ft proper the place they’re. And inhale. 
2. Slide ahead and lift your chest like a cobra. 
3. Roll the shoulders again, Preserve your elbows bent, and squeeze them again in the direction of one another. 
4. Slowly lookup. 

Advantages:

1. It improves flexibility and temper.
2. It stretches the shoulders, chest, again, leg muscle tissue, abruptly. 

Pose 8 – Mountain pose (Parvatasana)

Execution:

1. Whilst you exhale, tuck the toes beneath. (identical as pose 5)
2. Press again to an inverted V place, lengthening by means of the backbone, bringing the shoulders in the direction of the ankles. Take a number of breaths right here. As you exhale, raise the hips in the direction of the sky and press your arms into the bottom. 

Advantages:

1. It will increase the blood movement to the spinal area.

It strengthens the muscle tissue of the legs and arms.

Pose 9 – Equestrian pose (Ashwa Sanchalanasana)

Execution:

1. Convey the left foot forwards between the arms, and push the pelvis forwards. Raise the torso and tilt the top again, arching the again and looking out as much as the sky (identical as pose 4).

Advantages:

1. Brings flexibility to leg muscle tissue and tones deep core muscle tissue.
2. Strengthens the backbone.

Pose 10: Hand to foot pose – Hasta Padasana.

Execution:

1. Exhale, preserve the appropriate foot in entrance, bringing the legs collectively (identical as pose 3).
2. Bend the knees simply sufficient so your chest can relaxation towards the thighs, and your head touches your knee. 

Advantages:

It improves blood circulation, stretches physique muscle tissue and makes the backbone extra versatile.

Pose 11 – Raised Arms Pose (Hasta Uttanasana)

Execution:

1. Inhale deeply thereafter stretching your arms ahead and bringing them up over your head (identical as pose 2)
2. Search for and stretch the physique barely backward by pushing your pelvis ahead.
3. Breathe out. 

Advantages:

1. It improves respiratory perform, decrease again ache, and fatigue. It additionally aids digestion.
2. Expands the chest, which ends up in a full consumption of oxygen.

Pose 12 – Standing Mountain pose (Tadasana)

Execution:

1. Then, finally, exhale and are available again to the prayer place (identical as pose 1). 
2. Convey your arms down, gradual and regular.  

Advantages:

1. Strengthens thighs, knees, and ankles and improves posture.
2. Tone your hips and stomach and enhance agility and blood circulation.

These 12 poses when practiced make up for one cycle of Surya Namaskar. Ideally, doing 12-15 cycles a day will get you all the advantages required by the physique, maintaining you match and wholesome for a greater tomorrow.

1. Steadiness of Dosha: Pita, Kapha, and Vata are three doshas that may exit of stability attributable to varied causes. It’s majorly affected by the climate, meals, on a regular basis dangerous actions, stress at work, and depreciated sleep. Nevertheless, you’ll be able to preserve your dosha in step with working towards Surya Namaskar day by day. 
2. Weight-loss Booster: Merely stretching the belly muscle tissue will definitely make you lose further energy by means of Surya namaskar. It additionally manages the hormonal secretions from thyroid glands which can be chargeable for weight achieve.  
3. Improves psychological well being: Surya Namaskar has an awesome significance to strengthen their focus and calm down their minds whereas lowering sleepiness, somatic stress, fear, and destructive feelings. It could actually assist to revitalize the mind by participating the spinal wire. A day by day 15-minute observe can reap nice outcomes for the mind. 

The HealthifyMe Word

Surya Namaskara is an influence packed observe the place every of the 12 steps have their very own advantages. It’s best finished at dawn on an empty abdomen. Aside from its bodily advantages, it reduces stress and revitalizes you.

Conclusion

The bodily advantages of Surya Namaskar are a lot. This 12 posture yogic kriya lubricates all of the joints of your physique by synchronizing along with your breath supplying you with higher bodily well being and psychological focus. The common observe of 12 rounds of Surya Namaskar not solely offers you huge advantages that allow you to uncover who you might be but additionally retains your physique wholesome and match from the within out!

Disclaimer: The aim of this text is simply to disperse data and unfold consciousness. It doesn’t intend to interchange medical recommendation by professionals. For additional data please contact our licensed nutritions Right here.

Often Requested Questions (FAQs)

References

1. A Complete Examine On Impact Of Surya Namaskar On Cardio-respiratory Endurance
   https://www.researchgate.internet/publication/331277345_A_Comprehensive_Study_On_Effect_Of_Surya_Namaskar_On_Cardio-respiratory_Endurance
2. Insights on Surya namaskar from its origin to software in the direction of well being
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8814407/

Our Evaluation Course of

The whole evaluate course of entails ranges of screening and analysis by environment friendly teams of writers, editors and accredited medical specialists. With the purpose to determine long-lasting wholesome life-style habits, we’re dedicated to writing concurrent, medically backed and evidence-based articles. Learn extra

Reviewed By – Shamlee Pathare, Masters in Yoga Remedy
Medically Reviewed By: Dr Poonam Sharma
Final Up to date by: Sumita Thomas (Date: April 9, 2023)