HOW TO DO SURIYA NAMASKAR AND ITS BENEFITS ? Surya Namaskar, also known as Sun Salutation, is a popular yoga sequence that combines a series of postures and movements. It is a great way to warm up the body, stretch the muscles, improve flexibility, and increase overall strength.

 

Here's a step-by-step guide on how to perform Surya Namaskar:-

1. Start in Mountain Pose (Tadasana): Stand tall with your feet together, hands by your sides, and palms facing forward. Relax your shoulders and take a few deep breaths.
2. Prayer Pose (Pranamasana): Bring your palms together in front of your chest, thumbs touching your sternum. Take a moment to center yourself and set your intention for the practice.
3. Raised Arms Pose (Hasta Uttanasana): Inhale and lift your arms overhead, keeping them straight. Gently arch your back and look up towards your hands.
4. Forward Fold (Uttanasana): Exhale and bend forward from the hips, bringing your hands down to the floor beside your feet. If needed, you can bend your knees slightly. Allow your head to relax and your spine to lengthen.
5. Halfway Lift (Ardha Uttanasana): Inhale and lift your torso halfway up, extending your spine forward. Your hands can either rest on the floor or come to your shins for support. Keep your back straight and gaze forward.
6. Plank Pose (Phalakasana): Exhale and step or jump back into a high plank position. Your hands should be shoulder-width apart, wrists aligned with your shoulders. Engage your core and keep your body in a straight line from head to heels.
7. Four-Limbed Staff Pose (Chaturanga Dandasana): As you lower down from Plank Pose, exhale and bend your elbows, keeping them close to your sides. Lower your body to hover a few inches above the ground. You can modify by lowering your knees to the floor if needed.
8. Upward-Facing Dog Pose (Urdhva Mukha Svanasana): Inhale and push your chest forward, straightening your arms and lifting your torso and thighs off the ground. Keep your shoulders relaxed and roll them back. Only the tops of your feet and your hands should be touching the ground.
9. Downward-Facing Dog Pose (Adho Mukha Svanasana): Exhale and lift your hips up and back, coming into an inverted "V" shape. Press your palms firmly into the ground, lengthen your spine, and relax your neck. Engage your quadriceps and press your heels toward the floor.
10. Halfway Lift (Ardha Uttanasana): Inhale and step or jump your feet forward between your hands, coming back to the Halfway Lift position.
11. Forward Fold (Uttanasana): Exhale and fold forward, bringing your chest towards your thighs and your head toward your knees.
12. Raised Arms Pose (Hasta Uttanasana): Inhale and sweep your arms out to the sides and up overhead. Arch your back gently and look up toward your hands.
13. Prayer Pose (Pranamasana): Exhale and return to the Prayer Pose, palms together in front of your chest.

To complete one round of Surya Namaskar, repeat the above steps, starting with the opposite leg in step 3 (Raised Arms Pose). You can gradually increase the number of rounds as you become more comfortable with the sequence.

Surya Namaskar can be a great addition to your workout routine, helping to improve flexibility, strength, and overall well-being. It's essential to practice within your comfort level, listen to your body, and modify or skip any poses that feel uncomfortable or painful. If you're new to yoga or have any specific health concerns, it's always advisable to consult with a qualified yoga instructor.

Surya Namaskar, also known as Sun Salutation, is a popular sequence of yoga postures that combines movement, breath, and mindfulness. It is a holistic exercise that provides numerous physical and mental benefits. Here's how to perform Surya Namaskar:-

1. Begin by standing at the front of your mat with your feet together, palms together in a prayer position at your heart center.
2. Inhale deeply and as you exhale, bring your palms down to the floor in front of you. Bend forward from your hips, keeping your spine straight, and bring your hands beside your feet. You can bend your knees slightly if needed.
3. Inhale and step your right foot back into a lunge position. Keep your left knee directly above your left ankle and gaze forward.
4. As you exhale, step your left foot back to meet your right foot, coming into a plank position. Your body should be in a straight line from head to heels.
5. Lower your knees, chest, and chin to the floor while keeping your hips lifted. This is called Ashtanga Namaskara or eight-limbed pose.
6. Inhale, slide forward and up, raising your chest into Cobra pose. Keep your elbows bent and shoulders away from your ears.
7. Exhale and lift your hips up and back, coming into Downward-Facing Dog pose. Press your palms into the mat, lengthen your spine, and straighten your legs as much as possible. Keep your heels down or slightly lifted if needed.
8. Inhale and step your right foot forward between your hands, coming into a lunge position on the other side. Gaze forward.
9. As you exhale, step your left foot forward to meet your right foot, and fold forward into a forward bend as in step 2.
10. Inhale and rise up, sweeping your arms out to the sides and overhead. Arch your back slightly and gaze up, coming into a gentle backbend.
11. Exhale and bring your palms together in front of your heart, returning to the starting position.

This completes one round of Surya Namaskar. Repeat the sequence, starting with the opposite leg, to complete a balanced practice. Aim to perform several rounds, gradually increasing the number as you become more comfortable.

Surya Namaskar provides a full-body workout, stretches and strengthens various muscle groups, improves flexibility, enhances cardiovascular health, increases mental focus, and promotes a sense of calm and well-being. It can be practiced in the morning or anytime as a standalone exercise or as part of a yoga routine. Remember to breathe deeply and listen to your body, modifying the postures as needed to suit your individual flexibility and fitness level.

Surya Namaskar, or Sun Salutation, offers a wide range of physical, mental, and spiritual benefits. Here are some of the key benefits associated with practicing Surya Namaskar:-

• Physical Fitness: Surya Namaskar is a complete workout that engages multiple muscle groups in the body. It helps improve strength, flexibility, and endurance. The sequence involves stretching, bending, and balancing postures, promoting overall physical fitness.
• Cardiovascular Health: The dynamic nature of Surya Namaskar, with its combination of flowing movements, deep breathing, and increased heart rate, provides a cardiovascular workout. Regular practice can improve heart health, circulation, and lung capacity.
• Weight Management: Surya Namaskar is an effective calorie-burning exercise that can aid in weight management and help with weight loss goals. The continuous flow of postures and increased metabolic rate during practice contribute to burning calories.
• Stress Relief: The synchronized breathing and flowing movements of Surya Namaskar help calm the mind, reduce stress, and promote relaxation. It can be an effective way to release mental and emotional tension.
• Improved Flexibility: Surya Namaskar involves various stretching postures that target different muscle groups, promoting flexibility and joint mobility. Regular practice can gradually increase flexibility and reduce muscle stiffness.
• Increased Energy Levels: The combination of physical activity, deep breathing, and mindful awareness during Surya Namaskar can enhance energy levels and vitality. It is an invigorating practice that can help combat lethargy and promote a sense of rejuvenation.
• Mental Clarity and Focus: Surya Namaskar incorporates breath awareness and concentration, which can enhance mental clarity, focus, and mindfulness. It helps calm the mind, reduce anxiety, and improve overall mental well-being.
• Improved Digestion: The gentle compression and stretching of the abdominal region during Surya Namaskar can stimulate digestion, improve metabolism, and alleviate digestive issues. It can also help in relieving constipation.
• Balance and Coordination: The sequence of postures in Surya Namaskar requires balance, coordination, and body awareness. Regular practice can enhance these skills and promote better posture and alignment.
• Spiritual Connection: Surya Namaskar is a traditional yoga practice with roots in ancient spiritual traditions. For many practitioners, it serves as a means of connecting with the inner self, promoting a sense of unity and spiritual growth.

Remember to start gradually if you are new to Surya Namaskar and listen to your body's limitations. It is always advisable to learn from a qualified yoga instructor to ensure correct alignment and posture.

Surya Namaskar, or Sun Salutation, offers a wide range of physical, mental, and spiritual benefits. Here are some of the key benefits associated with practicing Surya Namaskar:-

• Physical Fitness: Surya Namaskar is a dynamic sequence that engages multiple muscle groups, including the core, arms, legs, and back. Regular practice helps improve strength, flexibility, and overall physical fitness.
• Improved Flexibility: The sequence of asanas (postures) in Surya Namaskar involves stretching and lengthening various muscle groups, promoting improved flexibility and range of motion in the body.
• Cardiovascular Health: Surya Namaskar is a form of cardiovascular exercise that elevates the heart rate, increases blood circulation, and improves cardiovascular health over time.
• Weight Management: The dynamic nature of Surya Namaskar, combined with its calorie-burning effect, can contribute to weight management and assist in maintaining a healthy body weight.
• Stress Relief: Synchronizing movement with breath and focusing on the present moment during Surya Namaskar helps reduce stress, anxiety, and tension. The practice promotes relaxation and a sense of overall well-being.
• Mental Clarity and Focus: Surya Namaskar requires concentration and mindful awareness of the body and breath. Regular practice can enhance mental clarity, focus, and concentration.
• Energizing and Invigorating: The sequence is designed to activate and balance the body's energy centers, known as chakras, resulting in increased vitality, energy, and a sense of rejuvenation.
• Improved Digestion: The rhythmic movement of the body, combined with deep breathing, can stimulate the digestive system, improve metabolism, and promote healthy digestion.
• Balance and Posture: Surya Namaskar enhances balance, coordination, and body awareness. It helps improve posture by strengthening the muscles that support proper alignment.
• Spiritual Connection: Surya Namaskar has roots in ancient yogic traditions and is often practiced as a way to honor and connect with the sun, which symbolizes vitality, light, and consciousness. The practice can deepen one's spiritual connection and promote a sense of inner harmony.

It's important to note that individual experiences may vary, and the benefits mentioned can be cumulative over time with regular practice. If you have any specific health concerns or limitations, it's advisable to consult a qualified yoga instructor or healthcare professional before starting a new exercise routine.