Surya Namaskar Ek, Fayde Anekh. In Surya Namaskar, Surya refers to “the solar,” and Namaskar means “bowing down in respect.” This has been the most well-liked yogic kriyas for a lot of a long time now, because it combines 12 yoga asanas in a yogic sequence.
Training Surya Namaskar each 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 higher approach and affect your creativity and intuitive skills. It’s easy but highly effective poses are what make it doable for individuals of all age teams to carry out it, anytime, anyplace
Sorts 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 varieties of yoga kinds.
Let’s check out them within the part beneath:
1. Ashtanga Surya Namaskar: Within the Ashtanga Surya Namaskar collection, solar salutations have two varieties. -Sort A and B. Sort A consists of 9 Vinyasas and sort 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 respiratory prominently. It is among the mostly practiced Surya Namaskar kinds and presumably the best one.
3. Iyengar Surya Namaskar: Iyengar Surya Namaskar is just like the Hatha follow, however right here the main target 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 Model
On this part let’s spend a while exploring the 12 traditional 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 conserving arms free alongside.
- Now, shut your eyes and produce your palms to fulfill within the middle of your chest. Calm down 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.
- Lookup and stretch the physique barely backward by pushing your pelvis ahead.
- Breathe out. (Give attention to breathing-in once you arch backward, and as you bend ahead breathe-out.)
Advantages:
- Stretches and tones the muscle groups of the stomach.
- Expands the entire physique from heel to the tip of the fingers.
Pose 3 – Hand to Foot Pose (Hasta Padasana)
Execution:
- Exhale and begin to fold ahead and right down to the knees; as you come ahead, maintain the backbone lengthy.
- Palms down on the ground, have simply your fingertips touching the ground.
- Bend the knees simply sufficient so your chest can relaxation towards the thighs, and your head touches your knee. Maintain this place for just a few seconds.
Advantages:
- It stretches the backbone and makes it versatile.
- It additionally stretches the hamstrings and strengthens the legs, shoulders, and arms muscle groups.
Pose 4: Equestrian pose – Ashwa Sanchalanasana
Execution:
- Subsequent, step your proper leg again, placing simply the knee down and comfortably tucking the toes underneath.
- On the similar time bend the left knee leaving the foot flat on the ground.
- Press the fingertips or palms right down to the ground, roll the shoulders again, and slowly lookup.
Advantages:
- Strengthens the leg muscle groups and backbone.
- Relieves in indigestion and constipation.
Pose 5 – Mountain pose (Parvatasana)
Execution:
- Slowly exhale, having management deliver your palms onto the ground and stepping the left foot again beside the correct, raise your hips up into the air.
- Lengthening by means of your backbone, deliver the shoulders in the direction of the ankles. Take just a few breaths.
Advantages:
- It improves posture and calms the thoughts.
Pose 6 – Ashtanga Namaskara
Execution:
- As you exhale, bend your knees to the bottom, conserving your toes curled underneath, come down whereas pushing your head ahead on the ground.
- Maintain your elbows proper in towards your sides; providing you with extra energy.
- Now, as you construct extra energy on this transition, you’ll be able to decrease the chest down whereas conserving your hip and stomach up within the air.
Advantages:
- It improves the flexibleness of the again and backbone.
- Strengthens the again muscle and relieves construct up pressure.
Your eight physique chin, chest, each ft, each knees and each arms are labored in a single pose.
Pose 7 – Cobra pose (Bhujangasana)
Execution:
- Maintain arms and ft proper the place they’re. And inhale.
- Slide ahead and lift your chest like a cobra.
- Roll the shoulders again, maintain your elbows bent, and squeeze them again in the direction of one another.
- Slowly lookup.
Advantages:
- It improves flexibility and temper.
- It stretches the shoulders, chest, again, leg muscle groups, unexpectedly.
Pose 8 – Mountain pose (Parvatasana)
Execution:
- Whilst you exhale, tuck the toes underneath. (similar as pose 5)
- Press again to an inverted V place, lengthening by means of the backbone, bringing the shoulders in the direction of the ankles. Take just a few breaths right here. As you exhale, raise the hips in the direction of the sky and press your arms into the bottom.
Advantages:
- It will increase the blood movement to the spinal area.
It strengthens the muscle groups of the legs and arms.
Pose 9 – Equestrian pose (Ashwa Sanchalanasana)
Execution:
- Convey the left foot forwards between the arms, and push the pelvis forwards. Raise the torso and tilt the pinnacle again, arching the again and looking out as much as the sky (similar as pose 4).
Advantages:
- Brings flexibility to leg muscle groups and tones deep core muscle groups.
- Strengthens the backbone.
Pose 10: Hand to foot pose – Hasta Padasana.
Execution:
- Exhale, maintain the correct foot in entrance, bringing the legs collectively (similar as pose 3).
- 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 groups and makes the backbone extra versatile.
Pose 11 – Raised Arms Pose (Hasta Uttanasana)
Execution:
- Inhale deeply thereafter stretching your arms ahead and bringing them up over your head (similar as pose 2)
- Lookup and stretch the physique barely backward by pushing your pelvis ahead.
- Breathe out.
Advantages:
- It improves respiratory operate, decrease again ache, and fatigue. It additionally aids digestion.
- Expands the chest, which leads to a full consumption of oxygen.
Pose 12 – Standing Mountain pose (Tadasana)
Execution:
- Then, eventually, exhale and are available again to the prayer place (similar as pose 1).
- Convey your arms down, gradual and regular.
Advantages:
- Strengthens thighs, knees, and ankles and improves posture.
- 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, conserving you match and wholesome for a greater tomorrow.
- Steadiness of Dosha: Pita, Kapha, and Vata are three doshas that may exit of stability as a result of 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 maintain your dosha in keeping with working towards Surya Namaskar each day.
- Weight-loss Booster: Merely stretching the stomach muscle groups will definitely make you lose further energy by means of Surya namaskar. It additionally manages the hormonal secretions from thyroid glands which can be liable for weight achieve.
- Improves psychological well being: Surya Namaskar has an excellent significance to strengthen their focus and calm down their minds whereas lowering sleepiness, somatic stress, fear, and adverse feelings. It may possibly assist to revitalize the mind by partaking the spinal wire. A each day 15-minute follow can reap nice outcomes for the mind.
The HealthifyMe Notice
Surya Namaskara is an influence packed follow the place every of the 12 steps have their very own advantages. It’s best executed 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 lots. This 12 posture yogic kriya lubricates all of the joints of your physique by synchronizing along with your breath providing you with higher bodily well being and psychological focus. The common follow of 12 rounds of Surya Namaskar not solely provides 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 information and unfold consciousness. It doesn’t intend to exchange medical recommendation by professionals.
Continuously Requested Questions (FAQs)
Q. What are the 12 steps of Surya Namaskara?
Surya Namaskar begins with Pranamasana (Prayer Pose), adopted by Hasta Uttanasana (Raised Arm Pose), then Hasta Padasana (Hand to Foot Pose), Parvatasana (Mountain Pose), Ashtanga Namaskara (Eight Limbed Pose), Bhujangasana (Cobra Pose), then once more Parvatasana (Mountain Pose), Ashwa Sanchalanasana (Equestrian Pose), Hasta Padasana (Hand to Foot Pose), Hasta Uttanasana (Raised Arm Pose) and at last Tadasana (Standing Mountain Pose).
Q. What number of Surya Namaskara needs to be executed in a day?
In case you are a newbie, follow doing it 4 or 5 instances on a regular basis. You possibly can improve the variety of units as you follow. Nevertheless, when you really feel any discomfort or ache, seek the advice of a physician instantly.
Q. What are the advantages of Surya Namaskara?
Common follow of surya namaskar might be helpful to you in a variety of methods. It may possibly provide help to drop some weight, strengthen and tone your muscle groups and joints, enhance digestive functioning, enhance respiratory well being and handle stress.
Q. Can I lose 10 kgs with Surya Namaskara?
Sure, it will possibly provide help to drop some weight however progressively. Dropping 2 kilos a month is named a wholesome weight reduction timeline. As 1 surya namaskar makes you lose 13.90 energy. Nevertheless, solely relying on it to drop some weight just isn’t ultimate. There are a selection of things that can collectively provide help to healthily drop some weight, like a balanced eating regimen, higher sleep cycle, lesser stress and so on.
Q. Which is one of the best time to do Surya Namaskar?
Surya Namaskar might be practiced any time of the day. Nevertheless, dawn is taken into account the best time because the morning solar refreshes your physique and thoughts.