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“Yoga is the journey of the self, through the self, to the self.” ― The Bhagavad Gita

 

Yoga is an ancient Indian practice of harmonising the body with the mind through various poses (asana) and mediation. Every dedicated yoga practitioner always begins with a Surya Namaskar or sun salutation. It is an ancient way of expressing one’s gratitude to the sun, the ultimate source of energy, for the gift of life in the world. It consists of 12 powerful yoga poses which ultimately transforms the body and mind.

According to the ancient rishis, Surya Namaskar is believed to enhance the solar plexus (central point of human body behind the navel). This plexus is the second brain and is connected to the sun. Reinforcing the solar plexus will enhance creative and intuitive abilities.

The amazing benefits of Surya Namaskar:

Benefits to your body

• Improves blood circulation of the body hence improving cardiovascular health and lung function to help in detoxification of the body.
• Helps in shedding out that extra fat, toning your body and strengthening your muscles and joints.
• Slows down the process of aging and you look and feel healthier and youthful.
• Boosts your immune system and helps you fight diseases more naturally.
• Regulates your menstrual cycle and also relieves severe period pain.
• Corrects insomnia
• Eliminates gastrointestinal problems ensuring better absorption of nutrients.
• Controls blood sugar levels and obesity by burning extra calories.

Benefits to the mind:

• Improves memory and nervous system
• It helps achieve emotional stability and enhances creativity and intuitive capabilities by balancing the right and left side of the brain
• Creates a level of awareness
• Reduces stress by creating a sense of calm which helps you think with clarity.

 

The 12 asana or steps of Surya Namaskar or Sun Salutation

While doing Surya Namaskar every asana is accompanied by a mantra or chant. These mantras are believed to supply energy to the body. Since it is all about paying respect and gratitude to the sun, the yoga is begun with the right leg. Let’s begin…

1. Pranamasana (Prayer pose)

• Stand erect with your feet together and balanced at the edge of your yoga mat. Click here to get yoga mat from heal kit at affordable prices.
• Expand your chest and relax your shoulders. Lift your arms up from both the sides.
• Join your palms together in prayer position.

2. Hastauttanasana (Raised arms pose)

• Lift the arms up and back, keeping the biceps close to the ears.
• The effort should be to stretch the whole body up from the heels to the tips of the fingers.

3. Hastapadasana (Standing forward bend)

• Bend forward from the waist keeping the spine erect.
• Bring the hands down to the floor beside the feet.

4. Ashwa Sanchalanasana (Equestrian pose)

• Push your left leg back, as far back as possible and bring the knee to the floor and look up.
• Right knee should be in front of the right chest.

5. Dandasana (Stick pose)

• Bring your right leg back as well. Now both your hands will be right under your shoulders. Ensure that your body is parallel to the ground.

6. Ashtanga Namaskara (Salute with eight parts)

• Exhale while bringing your knees down to the floor.
• Rest your chin on the floor with your hips suspended in the air.
• If done correctly, both your hands, knees, chin, and chest will rest on the ground while your hips will remain suspended in the air.

7. Bhujangasana (Cobra pose)

• Rest your legs and midsection flat on the ground and position your palms beside your chest.
• Apply pressure on the hands to raise your upper body. At this point, your head and torso will resemble a cobra with a raised hood.

8. Adho Mukha Svanasana (Downward facing dog pose)

• Lift your lips to come into an inverted ‘V’ pose.

9. Ashwa Sanchalanasana (Equestrian pose)

• Repeat the Ashwa Sanhalanasana pose

10. Hastapadasana (Standing forward bend)

• Bend your torso to enter into the Hastapadasana pose.

11. Hastauttanasana (Raised arms pose)

• Role the spine up. Raise the hands up and bend backwards as in step 2.

12. Tadasana (Mountain pose)

• Straighten your body and bring your arms down and relax.

Repeat the same poses with the other leg this time to complete one set of Surya Namaskar.

For maximum benefit perform 12 sets of Surya Namaskar daily.

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Mistakes to avoid during Surya Namaskar or Sun Salutation:

• Not synchronizing breathing with movement. It will not give you the desired result.
• Skipping the Hasta Uttanasana. It will break the breathing cycle and put It will break the breathing cycle and strain your neck
• Applying pressure on the lower spine during the Dandasana can leave you with back pains.
• Not warming up properly before starting the Surya Namaskar routine can land you with injuries.
• Not completing the cycle by skipping the pranamasana pose in the end.
• Incorrect alignments can hurt your joints, strain your muscle and intensify back pains.

Who should not perform Surya Namaskar or Sun Salutation?

• Pregnant women and women during their periods should not practice
• People suffering due to hernia, severe wrist injury and high blood pressure  should avoid doing this yoga
• Heart patients should consult a doctor before starting this yoga routine.
• If you are suffering from back problems or Arthritis you must practice under your yoga teacher’s guidance.

 

Sun symbolizes vitality, energy and power. Surya Namaskar is one of the oldest and most effective yoga practice. If you are bound by time but still want to be fit and healthy, this one is your best choice. Don’t force or push yourself too hard. Take it slowly and enjoy it. Focus on your mental energies as well during the entire routine. The benefits are not that can be told, rather that should be felt.