The energy of the Sun is essential for life on Earth and is considered the primary source of energy in the universe. Without it, our existence on this planet would be unimaginable. The ancient practice of Surya Namaskar, also known as sun salutation, is a way to honor and express gratitude for the vital role the Sun plays in enabling life on Earth.
Table of Content
3.4 Reduces Stress and Anxiety
3.5 Enhances Nutrient Absorption
3.7 Surya Namaskar for Weight Loss
3.8 Surya Namaskar Benefits for Hair
3.9 Benefits of Surya Namaskar for Weight Gain
3.10 Surya Namaskar Benefits for PCOS
4. Surya Namaskar Benefits for Women
6. Importance Of Surya Namaksar
6.3 Beneficial Energetic Poses
7. Can We Do Surya Namaskar During Periods?
8. conclusion
1. What Is Surya Namaskar?
Surya Namaskar is a distinctive yoga technique that provides an occasion to express gratitude to the Sun. It comprises of twelve yoga postures that one should perform on an empty stomach. Although there are minor variations in the execution of this asana, it is advisable to follow a specific sequence to achieve maximum benefits from Surya Namaskar yoga.
In ancient times, Surya Namaskar was practiced as a way to honor the Sun, the source of our existence. The twelve postures of Surya Namaskar offer a comprehensive workout for the mind, body, and spirit. The sequence of postures helps to invigorate the muscles, organs, and chakra system, while also fostering concentration and stillness of mind.
2. Types Of Surya Namaskar
- Pranamasana (Prayer pose)
- Hastauttanasana (Raised Arms pose)
- Hasta Padasana (Hand to Foot pose)
- Ashwa Sanchalanasana (Equestrian pose)
- Dandasana (Stick pose)
- Ashtanga Namaskara (Salute with Eight Parts)
- Bhujangasana (Cobra pose)
- Adho Mukha Svanasana (Downward Facing Dog pose)
- Ashwa Sanchalanasana (Equestrian pose)
- Hasta Padasana (Hand to Foot pose)
- Hastauttanasana (Raised Arms pose)
- Tadasana (Mountain pose)
Each posture has a specific benefit for the body and mind, and practicing all Surya namaskar 12 steps in sequence can provide a complete workout for the entire body. Regular practice of Surya Namaskar can help to increase flexibility, improve strength, reduce stress, and promote overall well-being.
3. Surya Namaskar Benefits
The Sun emits energy in the form of heat and light that reaches the Earth. Consistently practicing Surya Namaskar yoga for 10 minutes each day offers benefits of surya namaskar that positively impact multiple aspects of one's health and well-being.
3.1 Improves Digestive System
One of the benefits of performing Surya Namaskar yoga is that it can improve your digestive system. This is because it helps to increase blood flow in the intestines, which can lead to smoother functioning of the digestive tract. The stretching and forward bend postures also help to create more space in the abdominal area, which can aid in the release of trapped gas and improve digestion.
3.2 Deal With Insomnia
Regular practice of Surya Namaskar is essential to experience its benefits for improved sleep patterns. The various asanas in Surya Namaskar help to release tension, soothe the mind, and relax the body, promoting better and more restful sleep at night.
3.3 Enhances Intuition
Consistent practice of Surya Namaskar can result in the enlargement of the solar plexus, which is about the size of an almond. This expansion can aid in the development of intuitive abilities and improve concentration. Conversely, a contraction of the solar plexus may lead to negative tendencies and depression.
3.4 Reduces Stress and Anxiety
The various postures in Surya Namaskar are designed to improve the function of the endocrine glands and increase blood circulation, leading to a reduction in the stress hormone cortisol and promoting relaxation and reduced anxiety. Deep breathing techniques incorporated in the practice of Surya Namaskar promote relaxation of the nerve cells and chakras, leading to better balance between the left and right sides of the brain. This can improve emotional stability and enhance creativity levels.
3.5 Enhances Nutrient Absorption
Incorporating Surya Namaskar into your daily regimen can boost blood circulation, promote better digestion, and increase the body's nutrient absorption capacity. This improvement in nutrient absorption can enhance various bodily functions, and help prevent unhealthy lifestyle disorders such as PCOS and obesity.
3.6 Provides Glowing Skin
Performing Surya Namaskar can improve blood circulation, leading to a radiant glow on the face. Good circulation can prevent wrinkles and premature aging.
Additionally, the benefits of Surya Namaskar extend beyond skin health, as it can also enhance sleep quality, promote relaxation, and aid digestion, all of which contribute to healthy skin. Practicing Surya Namaskar at a faster pace can induce sweating, which helps to eliminate accumulated toxins through the skin. The removal of toxins can prevent skin problems such as boils and pimples, ultimately resulting in a fresh and glowing complexion.
3.7 Surya Namaskar for Weight Loss
Surya namaskar for weight loss is a great alternative to demanding gym workouts for weight loss. When performing one set, approximately 13.90 calories are burned, and practicing up to 12 sets can help burn around 416 calories. This yoga posture, combined with a healthy diet, improves insulin sensitivity. The complete series involves stretching, compressing, and twisting the body and abdominal region, making it an ideal practice for weight loss. The practice of Surya Namaskar stimulates the digestive tract, leading to better production of digestive juices, which improves metabolism and helps burn excess calories and fat from the body. It also offers excellent cardiovascular benefits, and performing the sequence at a brisk pace can lead to weight loss with ease.
3.8 Surya Namaskar Benefits for Hair
Surya Namaskar is beneficial for hair health as it enhances blood circulation to the scalp and hair follicles. This improved blood flow nourishes the scalp, which can lead to a reduction in hair loss and premature greying. Certain yoga postures like Padhastasana and Parvatasana increase blood flow to the head area, providing a massage-like effect to the scalp that can promote hair growth. Through the practice of Surya Namaskar and these asanas, blood flow to the scalp is enhanced, leading to a healthier scalp and hair.
3.9 Benefits of Surya Namaskar for Weight Gain
Many people strive to become slim and end up becoming underweight, which can impede natural growth and development during a specific age. Being underweight can lead to various health problems such as weak bones and a low BMI. Surya Namaskar is a healthy way to gain weight in proportion to one's body. One of the postures in Surya Namaskar is Bhujangasana, which is a fundamental Hatha asana that targets the spine, upper back, and shoulders. Incorporating Surya Namaskar into your daily routine can help purify the blood, improve digestion, and ultimately enhance BMI.
3.10 Surya Namaskar Benefits for PCOS
Practicing Surya Namaskar for 10-15 minutes per day over 12 weeks is more beneficial than traditional exercise methods. Regular practice of Surya Namaskar can help to improve lipid profile, regulate menstrual cycles, and promote weight loss. It can also reduce the waist to hip ratio and improve irregular periods. Namaskar can lower stress hormones that are often associated with Polycystic Ovary Syndrome (PCOS).
4. Surya Namaskar Benefits for Women
Dedicating just 10 minutes daily to the practice of Surya Namaskar can have significant benefits, leading to positive changes in one's life. Setting aside a fixed time for this yoga sequence provides a sense of structure and stability amidst life's fluctuations. Surya Namaskar is a complete workout that engages the entire body and can help burn 417 calories in 30 minutes of regular practice. The 12 different Surya namaskar poses involved in this sequence can aid in shedding extra fat, particularly around the belly, resulting in a natural way to maintain a healthy body shape. Furthermore, practicing Surya Namaskar can stimulate the thyroid gland, leading to increased and smoother hormone secretion. Consistent practice of this sequence can help regulate menstrual cycles in women and even aid in childbirth. Additionally, Surya Namaskar can help reduce the appearance of wrinkles and promote healthy, glowing skin.
5. How To Do Surya Namaskar?
- Prayer Pose: Surya namaskar steps The first position of Surya Namaskar involves standing with the feet together and the hands pressed together in front of the chest.
- Raised Arms Pose: In the second position, the arms are raised above the head while bending the spine backward.
- Hand to Foot Pose: The third position involves bending forward and touching the hands to the floor while keeping the legs straight or slightly bent.
- Equestrian Pose: The fourth position is a lunge, with one leg extended behind while the other knee is bent, and the hands are placed on either side of the front foot.
- Downward Facing Dog Pose: In the fifth position, the body is lifted into an inverted V-shape with the hands and feet on the floor.
- Eight Limb Pose: The sixth position involves lowering the body to the ground, with the hands, chest, knees, and chin touching the floor.
- Cobra Pose: In the seventh position, the chest is lifted off the floor while keeping the hands and feet on the ground, and the head is raised to look up at the ceiling.
- Mountain Pose: The final position involves standing up straight with the arms at the sides and the feet together.
Each of these positions has specific benefits for the body and mind, and performing all 12 positions in sequence as a part of Surya Namaskar can provide a complete workout for the entire body.
6. Importance Of Surya Namaksar
Surya Namaskar holds a valuable part in one's life. Here are its important aspects:
6.1 Breathing Process
Surya Namaskar improves the breathing process by expanding and contracting the chest, which helps to control and deepen the breath during the practice. At the beginning, it may be challenging to synchronize breathing with the body postures, but with regular practice, it enhances performance, leading to a healthy mind and body.
6.2 Improves Social Behaviour
By practicing Surya Namaskar, one can improve their level of awareness, becoming more attuned to the emotions of others. In addition to the physical advantages, this yoga sequence can also help restore balance to mental health, which can positively impact social interactions and relationships.
6.3 Beneficial Energetic Poses
Surya Namaskar is a sequence of 12 poses that promotes both stimulation and relaxation, leaving you feeling energized throughout the day. A significant benefit of practicing Surya Namaskar is its ability to balance the three doshas of the body - Kapha, Pitta, and Vata, which are considered to be essential impurities.
7. Can We Do Surya Namaskar During Periods?
It is possible to perform Surya Namaskar during menstruation. The twisting and stretching postures can be helpful in alleviating menstrual cramps. However, it is advisable to refrain from practicing if experiencing severe cramps or heavy bleeding.
8. conclusion
In conclusion, there are several benefits to practicing Surya Namaskar. This sequence of yoga postures provides an opportunity to express gratitude to the sun, while also offering a complete workout for the body, mind, and spirit. Surya Namaskar can help to increase flexibility, improve strength, reduce stress, and promote overall well-being. With regular practice, one can experience the transformative effects of this ancient yoga practice.
References & Sources
- Surya Namaskara Salute to the Sun. Yoga in Daily Life. Retrieved 26 September 2022.
- Singh, Kritika. Sun Salutation: Full step by step explanation. Surya Namaskar Organization. Archived from the original on 21 December 2021. Retrieved 31 January 2024.
- Mitchell, Carol (2003). Yoga on the Ball. Inner Traditions.
- MacMullen, Jane (1988). Ashtanga Yoga. Yoga Journal. September/October:
- Dalal, Roshen (2010). Hinduism: An Alphabetical Guide. Penguin Books India. p.
- Suman, Krishan Kumar (2006). Yoga for Health and Relaxation. Lotus. pp.
- Sinha, S. C. (1 June 1996). Dictionary of Philosophy. Anmol Publications. p. 18.
- Murugan, Chillayah (13 October 2016). Surya Namaskara — Puranic origins of Valmiki Ramayana in the Mumbai Court order on Surya Namaskar for Interfaith discrimination and curtailment of fundamental rights. The Milli Gazette-Indian Muslim Newspaper. Retrieved 13 October 2016.
- Mohan, A. G.; Mohan, Ganesh (29 November 2009). Memories of a Master. Yoga Journal.
- Hardowar, Radha (June 2018). Surya Namaskar (PDF). Shri Surya Narayan Mandir.
1 comment
suryanamaskar is really beneficial