The word Surya Namaskar originates from the Sanskrit words “Surya” meaning “sun” and “Namaskar” meaning “salutation”. This pose is usually performed during sunrise while facing the rising sun. Read on to know more about how to perform the Surya Namaskar and the health benefits of performing the Surya Namaskar daily.
Know How Surya Namaskar Can Help You Achieve Your Health Goals
This pose is usually performed during sunrise while facing the rising sun. It is believed that the pose helps you to harness the benefits of solar energy.
Here, take a look at 12 yoga poses that help to perform Surya Namaskar
- Pranamasana (Prayer Pose): Stand at the edge of your mat, keeping your feet together. Bring palms together in front of your chest, thumbs resting on your sternum. Take a few breaths.
- Hasta Uttanasana (Raised Arms Pose): Inhale, raise your arms upward, arching slightly backward. Keep your biceps close to your ears.
- Hasta Padasana (Hand to Foot Pose): Exhale, bend forward at the waist. Bring your hands down to touch the floor beside your feet. Keep your spine straight.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale, take your right leg back, knee touching the floor. Look up, arching your back.
- Dandasana (Stick Pose): As you exhale, bring your left leg back, aligning your body in a straight line like a plank.
- Ashtanga Namaskara (Salute with Eight Parts): Gently lower your knees, chest, and chin to the floor while keeping your hips up.
- Bhujangasana (Cobra Pose): Inhale, slide forward and lift your chest and head. Keep your elbows slightly bent.
- Parvatasana (Mountain Pose): Exhale, lift your hips and tailbone, forming an inverted V. Keep heels on the ground.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale, bring your right foot forward between your hands. Look up, arching your back.
- Hasta Padasana (Hand to Foot Pose): Exhale, bring your left foot forward beside the right. Keep your palms on the floor.
- Hasta Uttanasana (Raised Arms Pose): Inhale, rise up, reaching your arms overhead, arching slightly backward.
- Pranamasana (Prayer Pose): Exhale, bring your palms together in front of your chest. Stand in a relaxed position.
Benefits of performing the Surya Namaskar
Here, take a look at the health benefits of performing Sun Salutations daily.
The Surya Namaskar helps to stretch and flex various body parts which improve flexibility in the spine, limbs and joints.
Sun salutations help to engage all the major muscle groups, including those of the arms, legs, back and abdomen, thereby strengthening them.
The continuous flow of the postures along with deep, controlled breathing, improves heart function and stimulates healthy blood circulation, contributing to improved cardiovascular health.
The forward bend and the backward bend movements massage the abdominal organs, enhancing the digestive system’s functioning. This helps in ensure smoother and more efficient digestion and metabolism.
By promoting the functioning of the endocrine glands, this pose helps in regulating hormonal balance, which can reduce symptoms of stress, insomnia and even menstrual issues in women.
The stress-relieving properties of the pose can lead to better relaxation and thereby, improved sleep quality.
The concentration required to perform each pose, along with breathing, improves focus, calms the mind and reduces anxiety and mental stress. This can eventually enhance cognitive functions over time.
When performed at a fast pace, Surya Namaskar can provide a good cardiovascular workout, helping to burn calories and reduce fat, thereby helping in weight loss.