Surya Namaskar – Steps, Poses, Benefits, and More

Surya Namaskar Ek, Fayde Anekh. In Surya Namaskar, Surya refers to “the solar,” and Namaskar means “bowing down in respect.” This has been the preferred yogic kriyas for a lot of a long time now, because it combines 12 yoga asanas in a yogic sequence.

Training Surya Namaskar day by day helps in balancing three constituents of your physique, i.e., Kapha, Pitta, and Vata, which is able to make it easier to lead your life in a better method and affect your creativity and intuitive skills. It’s easy but highly effective poses are what make it attainable for folks of all age teams to carry out it, anytime, anyplace

Varieties of Surya Namaskar

Over the centuries, Surya Namaskar has developed, and its poses have differed into numerous types 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 numerous forms of yoga types.

Let’s check out them within the part beneath: 

1. Ashtanga Surya Namaskar: Within the Ashtanga Surya Namaskar sequence, solar salutations have two varieties. -Sort A and B. Sort A consists of 9 Vinyasas and kind B consists of seventeen vinyasas.

2. Hatha Surya Namaskar: It’s carried out by the 12 spinal poses, which places deep emphasis on respiration prominently. It is likely one of the mostly practiced Surya Namaskar types and presumably the best one. 

3. Iyengar Surya Namaskar: Iyengar Surya Namaskar is much like the Hatha observe, however right here the main target is a bit more on tempo and power, whereby, it’s carried out at a faster tempo than different Surya Namaskar varieties.

How To Do Surya Namaskar – Hatha Type

On this part let’s spend a while exploring the 12 basic 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 maintaining arms free alongside. 
• Now, shut your eyes and produce your palms to fulfill within the middle of your chest. Loosen up the entire physique.

Advantages:

• This pose relaxes the nervous system and helps enhance steadiness. 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.
• Search for and stretch the physique barely backward by pushing your pelvis ahead.
• Breathe out. (Deal with breathing-in whenever you arch backward, and as you bend ahead breathe-out.) 

Advantages:

• Stretches and tones the muscle tissues of the stomach.
• Expands the entire physique from heel to the tip of the fingers.

Pose 3 – Hand to Foot Pose (Hasta Padasana) 

Execution: 

1. Exhale and begin to fold ahead and all the way down to the knees; as you come ahead, preserve the backbone lengthy.
2. Arms down on the ground, have simply your fingertips touching the ground.
3. Bend the knees simply sufficient so your chest can relaxation in opposition to the thighs, and your head touches your knee. Maintain this place for a couple of seconds.

Advantages: 

1. It stretches the backbone and makes it versatile. 
2. It additionally stretches the hamstrings and strengthens the legs, shoulders, and arms muscle tissues.

Pose 4: Equestrian pose – Ashwa Sanchalanasana

Execution: 

1. Subsequent, step your proper leg again, placing simply the knee down and comfortably tucking the toes below.
2.  On the identical time bend the left knee leaving the foot flat on the ground.
3. Press the fingertips or palms all the way down to the ground, roll the shoulders again, and slowly lookup. 

Advantages: 

1. Strengthens the leg muscle tissues and backbone.
2. Relieves in indigestion and constipation.

Pose 5 – Mountain pose (Parvatasana)

Execution:

1. Slowly exhale, having management carry your palms onto the ground and stepping the left foot again beside the best, elevate your hips up into the air. 
2. Lengthening by your backbone, carry the shoulders in direction of the ankles. Take a couple of breaths.

Advantages:

1. It improves posture and calms the thoughts.

Pose 6 – Ashtanga Namaskara

Execution:

1. As you exhale, bend your knees to the bottom, maintaining your toes curled below, come down whereas pushing your head ahead on the ground. 
2. Maintain your elbows proper in in opposition to your sides; supplying you with extra power. 
3. Now, as you construct extra power on this transition, you may decrease the chest down whereas maintaining your hip and stomach up within the air.

Advantages:

1. It improves the flexibleness of the again and backbone.
2. Strengthens the again muscle and relieves construct up rigidity. 

Your eight physique chin, chest, each ft, each knees and each palms are labored in a single pose. 

Pose 7 – Cobra pose (Bhujangasana)

Execution:

1. Maintain palms and ft proper the place they’re. And inhale. 
2. Slide ahead and lift your chest like a cobra. 
3. Roll the shoulders again, preserve your elbows bent, and squeeze them again in direction of one another. 
4. Slowly lookup. 

Advantages:

1. It improves flexibility and temper.
2. It stretches the shoulders, chest, again, leg muscle tissues, abruptly. 

Pose 8 – Mountain pose (Parvatasana)

Execution:

1. When you exhale, tuck the toes below. (identical as pose 5)
2. Press again to an inverted V place, lengthening by the backbone, bringing the shoulders in direction of the ankles. Take a couple of breaths right here. As you exhale, elevate the hips in direction of the sky and press your palms into the bottom. 

Advantages:

1. It will increase the blood move to the spinal area.

It strengthens the muscle tissues of the legs and arms.

Pose 9 – Equestrian pose (Ashwa Sanchalanasana)

Execution:

1. Deliver the left foot forwards between the palms, and push the pelvis forwards. Carry the torso and tilt the pinnacle again, arching the again and searching as much as the sky (identical as pose 4).

Advantages:

1. Brings flexibility to leg muscle tissues and tones deep core muscle tissues.
2. Strengthens the backbone.

Pose 10: Hand to foot pose – Hasta Padasana.

Execution:

1. Exhale, preserve the best foot in entrance, bringing the legs collectively (identical as pose 3).
2. Bend the knees simply sufficient so your chest can relaxation in opposition to the thighs, and your head touches your knee. 

Advantages:

It improves blood circulation, stretches physique muscle tissues and makes the backbone extra versatile.

Pose 11 – Raised Arms Pose (Hasta Uttanasana)

Execution:

1. Inhale deeply thereafter stretching your arms ahead and bringing them up over your head (identical as pose 2)
2. Search for and stretch the physique barely backward by pushing your pelvis ahead.
3. Breathe out. 

Advantages:

1. It improves respiratory perform, decrease again ache, and fatigue. It additionally aids digestion.
2. Expands the chest, which leads to a full consumption of oxygen.

Pose 12 – Standing Mountain pose (Tadasana)

Execution:

1. Then, eventually, exhale and are available again to the prayer place (identical as pose 1). 
2. Deliver your arms down, gradual and regular.  

Advantages:

1. Strengthens thighs, knees, and ankles and improves posture.
2. 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, maintaining you match and wholesome for a greater tomorrow.

1. Stability of Dosha: Pita, Kapha, and Vata are three doshas that may exit of steadiness as a result of numerous causes. It’s majorly affected by the climate, meals, on a regular basis dangerous actions, stress at work, and depreciated sleep. Nevertheless, you may preserve your dosha consistent with training Surya Namaskar day by day. 
2. Weight-loss Booster: Merely stretching the belly muscle tissues will definitely make you lose further energy by Surya namaskar. It additionally manages the hormonal secretions from thyroid glands which are accountable for weight achieve.  
3. Improves psychological well being: Surya Namaskar has an awesome significance to strengthen their focus and loosen up their minds whereas decreasing sleepiness, somatic stress, fear, and unfavorable feelings. It might assist to revitalize the mind by participating the spinal twine. A day by day 15-minute observe can reap nice outcomes for the mind. 

The fithealthtips Be aware

Surya Namaskara is an influence packed observe the place every of the 12 steps have their very own advantages. It’s best achieved 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 a lot. This 12 posture yogic kriya lubricates all of the joints of your physique by synchronizing along with your breath supplying you with higher bodily well being and psychological focus. The common observe of 12 rounds of Surya Namaskar not solely offers you monumental advantages that allow you to uncover who you might be but in addition retains your physique wholesome and match from the within out!

Disclaimer: The aim of this text is simply to disperse data and unfold consciousness. It doesn’t intend to switch medical recommendation by professionals.

Ceaselessly 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 eventually Tadasana (Standing Mountain Pose). 

Q. What number of Surya Namaskara ought to be achieved in a day?

If you’re a newbie, stick with doing it 4 or 5 occasions on a regular basis. You may enhance the variety of units as you observe. Nevertheless, in the event you really feel any discomfort or ache, seek the advice of a physician instantly. 

Q. What are the advantages of Surya Namaskara?

Common observe of surya namaskar might be helpful to you in plenty of methods. It might make it easier to drop a few pounds, strengthen and tone your muscle tissues and joints, enhance digestive functioning, enhance respiratory well being and handle stress.

Q. Can I lose 10 kgs with Surya Namaskara?

Sure, it may possibly make it easier to drop a few pounds 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 a few pounds will not be best. There are a variety of things that may collectively make it easier to healthily drop a few pounds, like a balanced weight-reduction plan, higher sleep cycle, lesser stress and so on.

Q. Which is the very best time to do Surya Namaskar?

Surya Namaskar might be practiced any time of the day. Nevertheless, dawn is taken into account the perfect time because the morning solar refreshes your physique and thoughts.