Surya Namaskar, also known as Sun Salutation, is a revered practice in the ancient discipline of yoga. It is a dynamic sequence of postures that combines movement, breath, and mindfulness. Surya Namaskar offers a myriad of physical, mental, and spiritual benefits, making it a popular and powerful practice for individuals seeking holistic well-being. In this article, we will explore the significance of Surya Namaskar and provide a step-by-step guide on how to perform it.
Surya Namaskar holds deep symbolism, as it is a gesture of gratitude and reverence to the sun, the ultimate source of light and life. It is believed that the sun is a manifestation of divinity and represents vital energy and cosmic consciousness. Surya Namaskar aims to align our physical and energetic bodies with the sun's energy, promoting harmony and balance within ourselves and the universe.
Benefits of Surya Namaskar
1. Physical Fitness: Surya Namaskar offers a complete workout for the body. It stretches and tones the muscles, improves flexibility, and enhances overall strength and endurance. The flowing movements increase blood circulation and stimulate the cardiovascular system, improving heart health.
2. Mental Clarity and Emotional Well-being: The synchronized breathwork and mindful awareness during Surya Namaskar help calm the mind, reduce stress, and promote mental clarity. It uplifts mood, boosts energy levels, and alleviates anxiety and depression.
3. Weight Management: Regular practice of Surya Namaskar can aid in weight management by increasing metabolism, burning calories, and improving digestion. It activates the endocrine system, which plays a crucial role in maintaining hormonal balance and supporting healthy weight.
4. Flexibility and Posture: The various postures in Surya Namaskar promote flexibility and improve posture. It stretches the spine, opens up the chest, and strengthens the back, thereby alleviating muscular imbalances and reducing the risk of injuries.
" How to Perform Surya Namaskar "
Surya Namaskar consists of a sequence of twelve postures, each synchronized with specific breathing patterns. Here is a step-by-step guide to performing Surya Namaskar:
Step 1. Pranamasana (Prayer pose)
Stand at the edge of your mat, keep your feet together and balance your
weight equally on both feet. Expand your chest and relax your shoulders.
As you breathe in, lift both arms up from the sides, and as you exhale,
bring your palms together in front of the chest in a prayer position.
Step 2. Hastauttanasana (Raised arms pose)
Inhale deeply and raise your arms overhead, arching backward gently into Hastauttanasana (Upward Salute).
Step 3. Hastapadasana (Standing forward bend)
Exhale and fold forward into Uttanasana (Standing Forward Bend), bending at the hips while keeping the spine straight.
Step 4. Ashwa Sanchalanasana (Equestrian pose)
Inhale and step the right leg back into Ashwa Sanchalanasana (Low Lunge), with the left knee bent and the right leg extended behind.
Step 5. Adho Mukha Svanasana (Downward facing dog pose)
Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.
Step 6. Ashtanga Namaskara (Salute with eight parts or points)
Exhale and lower the knees, chest, and chin to the floor, while keeping the hips lifted in Ashtanga Namaskara (Eight-Limbed Salutation).
Step 7. Bhujangasana (Cobra pose)
Inhale and lift the chest into Bhujangasana (Cobra Pose), keeping the legs and pelvis on the floor.
Step 8. Adho Mukha Svanasana (Downward facing dog pose)
Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.
Step 9. Ashwa Sanchalanasana (Equestrian pose)
. Inhale and step the right foot forward into Ashwa Sanchalanasana (Low Lunge) on the opposite side.
Step 10. Hastapadasana (Standing forward bend)
Exhale and bring the left foot forward to meet the right foot in Uttanasana (Standing Forward Bend).
Step 11. Hastauttanasana (Raised arms pose)
Inhale and rise up, sweeping the arms overhead into Hastauttanasana (Upward Salute).
Step 12. Pranamasana (Prayer pose) Exhale and return to Tadasana (Mountain Pose). Repeat the sequence, starting with the opposite leg.
