Surya Namaskara, translated as Sun Salutation, is a dynamic yoga sequence comprising a series of twelve postures performed in a fluid, flowing manner. Each posture is synchronized with controlled breathing, creating a harmonious rhythm throughout the practice.
This ancient yoga sequence is a holistic exercise for the body, mind, and spirit. It not only stretches and strengthens the muscles but also improves flexibility and balance. Moreover, Surya Namaskara enhances cardiovascular health and stimulates the internal organs, promoting overall well-being.
Beyond its physical benefits, holds spiritual significance, symbolizing the reverence for the sun, which is considered a source of life and energy in many cultures. Practicing Surya Namaskara is believed to awaken the vital energy within, fostering a sense of connection with the universe and promoting inner peace and mindfulness.
Whether performed at dawn to greet the rising sun or at any time of the day, Surya Namaskara offers practitioners a transformative experience, revitalizing both body and soul.
SURYA NAMASKARA
- Instructions
1 .Inhale, exhale with palms together.
2. Inhale, arms up, stretch back, arching the back.
3. Exhale, bend down, touch the forehead to your knees, palms flat on the floor. It is best to bend the knees to protect your back in this posture.
4. Inhale, right leg back, palms in line with the feet, chin up pointing to the sky.
5. Retain the breath and bring the right leg back in a plank position.
6. Exhale, go down, chin down, chest down, knees down, hips up.
7. Inhale, come up in Cobra or Bhujangasana, elbows pointed out, toes pointed out.
8. Exhale, inverted V.
9. Inhale, right leg forward in line with your palm, chin pointing up to the sky.
10. Exhale, bring the left leg forward and bring your forehead to the knees, palms flat on the floor.
11. Inhale, arms up, stretch up, arching back.
12. Exhale, bring the arms down.
13. Repeat the same now on the left side, replacing all instructions for the right leg with the left leg.
Uses Of surya namaskara
1.Improves Flexibility: stretches and tones the muscles, enhancing overall flexibility in the body.
2.Strengthens Muscles: The various poses in work to strengthen different muscle groups, including the arms, legs, core, and back.
3.Increases Circulation: The dynamic nature of Surya Namaskara increases blood circulation throughout the body, delivering oxygen and nutrients to the cells and promoting detoxification.
4.Enhances Respiratory Function: Coordinating breath with movement in Surya Namaskara improves respiratory function, increasing lung capacity and promoting better oxygenation of the body.
5.Promotes Weight Loss: Regular practice of Surya Namaskara can aid in weight management by boosting metabolism and burning calories.
6.Balances Hormones: Surya Namaskara stimulates the endocrine system, helping to balance hormone levels in the body and promote overall well-being.
7.Boosts Energy Levels: Performing in the morning can invigorate the body and mind, providing a natural energy boost to start the day.
8.Calms the Mind: The meditative aspect of Surya Namaskara helps to calm the mind, reduce stress, and improve mental clarity and focus.
9.Improves Digestion: The gentle compression and stretching of the abdominal organs in Surya Namaskara stimulate the digestive system, promoting better digestion and elimination.
10.Enhances Emotional Well-being: can have a positive effect on emotional health, reducing anxiety and depression, and promoting feelings of positivity and inner peace.
Overall, practicing regularly can contribute to improved physical health, mental well-being, and overall vitality.