Yoga : Surya Namaskar- How to perform the sequence of excercises

 


Surya Namaskar, or Sun Salutation, is a sequence of yoga postures that combine physical movement, breath control, and mindfulness. It is a holistic practice that enhances flexibility, strength, and mental clarity. Traditionally performed in the morning facing the rising sun, Surya Namaskar is an integral part of many yoga routines and serves as a warm-up for deeper yoga practices.

How to Perform Surya Namaskar

Surya Namaskar consists of twelve steps, performed in a flowing sequence. Each movement is synchronized with breath control:

  1. Pranamasana (Prayer Pose) – Stand upright, feet together, hands joined at the chest. Inhale deeply.
  2. Hastottanasana (Raised Arms Pose) – Inhale, stretch arms overhead, and arch the back slightly.
  3. Padahastasana (Standing Forward Bend) – Exhale, bend forward, touch your hands to the floor near the feet.
  4. Ashwa Sanchalanasana (Equestrian Pose) – Inhale, stretch one leg back, lower the knee, and look up.
  5. Dandasana (Plank Pose) – Exhale, bring the other leg back, keeping the body straight.
  6. Ashtanga Namaskara (Eight-Limbed Pose) – Lower the knees, chest, and chin to the floor, keeping the hips slightly raised.
  7. Bhujangasana (Cobra Pose) – Inhale, lift the chest, arch the back, and look upward.
  8. Adho Mukha Svanasana (Downward-Facing Dog) – Exhale, lift the hips, forming an inverted V-shape.
  9. Ashwa Sanchalanasana (Equestrian Pose) – Inhale, bring one foot forward between the hands, lower the knee, and look up.
  10. Padahastasana (Standing Forward Bend) – Exhale, bring the other foot forward, bend down, and touch the feet.
  11. Hastottanasana (Raised Arms Pose) – Inhale, stretch arms overhead, arch slightly backward.
  12. Pranamasana (Prayer Pose) – Exhale, return to the initial position.

This completes one round; a full practice often includes 12 rounds.

Benefits of Surya Namaskar

Physical Benefits:

  • Improves flexibility and posture
  • Strengthens muscles and joints
  • Enhances cardiovascular health
  • Boosts metabolism and aids weight loss
  • Improves digestion and detoxifies the body

Mental and Emotional Benefits:

  • Enhances focus and concentration
  • Reduces stress and anxiety
  • Promotes emotional stability
  • Balances energy levels throughout the day

Spiritual Benefits:

  • Aligns body, mind, and breath
  • Enhances mindfulness and self-awareness
  • Helps in maintaining discipline and inner peace

Precautions

  • Perform on an empty stomach, preferably in the morning.
  • Warm up before starting to avoid muscle strain.
  • People with back pain, heart issues, or high blood pressure should consult a doctor before practicing.
  • Pregnant women and those with joint issues should modify or avoid certain poses.
  • Maintain proper breathing techniques and avoid rushing through the sequence.

Practicing Surya Namaskar regularly can lead to overall well-being, making it an essential part of a healthy lifestyle.


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