Surya Namaskar

The world is celebrating the 6th International Yoga Day on June 21, 2020.The theme for this year's International Yoga Day is "Yoga at Home and Yoga with Family."  Surya Namaskar or sun salutations is the best Yogasan to start your day.

SURYA NAMASKAR (Sun Salutation)

    When done in the right way and at the right time, Surya Namaskar can totally change your life in a        positive way. Regular practice of "Surya Namaskar" enhances your solar plexus,  thereby increasing      your creativity, intuitive abilities, decision-making,  leadership skills and confidence.

Surya Namaskar is a sequence of 12 powerful yoga poses, which is known to have an immensely positive impact on the body and mind.Perform your sun salutations at the East direction in the morning whereas West direction if you are executing it in the evening.

Keep some sense of gratitude and smile on your face while doing your Salute to the sun.Most importantly, it is vital to remember that you need to have grace, perform it at a slow pace and do it with awareness on your breath. Your breathing should always be natural. Of course, it is important to do some gentle warm-ups before practising.

Benefits of "Surya Namaskar"

1.Great cardio training and hormonal balance

"Surya Namaskar" gives your body a quick and nice workout. It helps to regulate the hormonal secretions of the thyroid gland also Improves the blood circulation which  results in low cholesterol levels and healthy heart functioning.

2.Improves digestion and promotes weight loss

Proper exercise and rest along with a balanced diet result in improved insulin sensitivity. Sun salutations stimulate  the right kind of digestive secretions. Thus,by improving your metabolism, you can get rid of all toxins and burn all the extra calories.

3.Cognitive Skills Booster

Sun salutations are also great for kids aswellas adults in order to concentrate and calm their mind. It can help to revitalize the nervous systems .

4.Balance of your Dosha

The Salute to the Sun can help to balance the three-doshas (Vata, Pitta and Kapha). The weather, food, day-to-day activities, stress management at work and hours of sleep can all affect the dosha. However, with regular practice of Surya Namaskar, you can actually keep your dosha in balance.

5.Good Maintenance of Over-all Health

"Surya Namaskar" is beneficial to reduce the chances of  getting respiratory and nervous system disorders. It can help to prevent blood pressure issues and palpitation. Moreover, it can regulate the proper  functioning of different endocrine glands. So enjoy your practice of Surya Namaskar for increasing the longevity. 

Contra Indication of Surya Namaskar

• Pregnant women 
• Heart disease patients
• Arthritis and High Bp patients should do under the guidence of a yoga practitioner or an ayurvedic doctor.

How to do "Surya Namaskar"

Step 1: Prayer pose – "Pranamasana"

EXECUTION:

• Stand at the end of your mat, keep your feet together and distribute your weight on both feet equally.
• Open your chest and just relax your shoulders.
• Breathe in and lift both your arms up from the sides.
• Exhale and bring your palms together in a prayer position in front of your chest.
• Activate your legs and keep your spine erect.

Step 2: Raised arms pose – "Hastauttanasana"

                                                

EXECUTION:

• Breath in and lift your arms up and back.
• Make sure that your biceps are close to your ears.
• Make effort to stretch your whole body starting from the heels up to the fingertip.

Step 3: Hand to foot pose – "Hasta Padasana"

    

                                    

EXECUTION:

• Breathing out and bend forward from your waist while keeping your spine straight.
• Exhale and completely bring your hands down to the floor beside your feet by bending your knees.

Step 4: Equestrian pose – "Aswa Sanchalanasana"

EXECUTION

• Breath in and push your right leg as far back as possible.
• Bring your right knee to the floor and slowly look up.

Step 5: Stick pose – "Dandasana"

    

                                

EXECUTION:

• Breath in and take your left leg back
• Bring your whole body in a straight line

Step 6: Salute with eight parts or points – "Ashtanga Namaskara"

EXECUTION:

• Gradually bring your knees down to the floor then exhale.
• Slightly take your hips back and slide forward.
• Relax the eight parts of your body including two hands, two feet, two knees, chest and chin on the ground.
• Elevate your hip and back so that it wont touch the ground.

Step 7: Cobra pose – "Bhujangasana"

 

EXECUTION:

• Slide forward and raise your chest up into the Cobra pose.
• Keep your elbows bent and fixed in this pose while inhale and exhale
• Keep your shoulders away from your ears.
• Slowly look up.

Step 8: Mountain pose – "Parvatasana"

EXECUTION:

• Breath out and lift your hips as well as your tail bone up.
• Keeping your two hands on the ground ,Put your chest downwards to create an inverted V pose.

Step 9: Equestrian pose –"ASHWA SANCHALANASANA"

EXECUTION:

• Breath in and bring your right foot forward in between the two hands.
• Bring your left knee down to the ground.
• Press your hips down then look up.

Step 10: Hand to foot pose – "Hasta Padasana"

EXECUTION:

• Breath out and bring your left foot forward.
• Keep your palms on the ground.
• You can bend your knees, if you feel some discomfort.

Step 11: Raised Arms Pose- "Hastauttanasana"

EXECUTION:

• Breath in and roll your spine up,
• Make your hands go up and bend backwards a little bit
• Push your hips slightly outward.

Step 12: Standing Mountain pose – "Tadasana"

EXECUTION:

• Exhale and first straighten your body.
• Bring your arms down.
• Relax in this yoga pose.
• Observe the sensations that the Sun salutations bring in your body.
• For the finishing, lie down and relax your entire body in a Yoga Nidra. Your body needs sufficient time to adjust to the effects of the stretches of your sun salutations. It can bring enough rest for the mind and body.