Sun Salutation (suryanamaskar) is an ancient technique of paying respects to the sun. It is a form of expressing gratitude to this source of all life on earth. Sparing just 10 minutes for yourself every day can have dramatic changes in various aspects of your life. Hence, Surya Namaskar, or Sun Salutation, has a range of effects on the human body. When done in the right way and at the right time, Surya Namaskar can totally change your life. Improves overall health, strengthens the body and relaxes the mind.
CONSEQUENCE OF SURYA NAMASKAR-
Aadityasyanamaskaram ye kurvanti dine dine |
The person who does Surya Namaskar is untouched by poverty for his thousand lifetimes.
INCREDIBLE BENEFITS OF SURYA NAMASKAR-
Improves Blood Circulation-
- Regular practice improves the blood circulation of the body.
- Apart from generating a lot of movement in the body, the breathing patterns in the Surya Namaskar that make you inhale and exhale exercise the lungs.
- Improves the functioning of the heart and lungs.
- It also ensures that fresh oxygenated blood is reaching all parts of the body.
- Exhaling helps discard toxins from the body.
WEIGHT LOSS BOOSTER-
- Surya namaskar helps in reducing the fat around the abdomen and thus reduces weight.
- It can be converted into a cardio exercise.
- Over a period of time, it will not only help in weight loss, coupled with healthy eating.
IMPROVES MUSCLES TONE AND FLEXIBILITY-
- Once you get into the groove of doing the asana on a regular basis, it will help tone your abdomen and arms.
- In addition, it Tones muscles and improves flexibility of the spine and waist.
- It will also improve the flexibility in your body and strengthen the body from inside.
IMPROVES HAIR AND SKIN QUALITY-
- Sun salutation is powerful in keeping a person’s body strong and healthy.
- Surya Namaskar improves blood circulation to the scalp, thereby preventing hair loss
- The increased blood circulation nourishes the head and enables healthy hair growth
- Different poses help prevent premature graying of hair.
- The blood circulation will prevent ageing of the skin.
- It improves blood circulation to all parts of the body, thus keeping the skin young
- Surya Namaskar improves blood circulation to all parts of the body, thus keeping the skin young
IMPROVE MENTAL HEALTH-
- Since the Surya Namaskar requires concentration, and that helps a person be calmer and improves memory.
- The concentration on the movements and breath will enhance the function of the nervous system, thereby reducing stress and anxiety.
- Reduces stress, moods swings and brings more emotional stability
- Improves concentration power.
- Increases the energy levels with sharpened awareness.
- Sun salutation keeps you healthy and disease free.
HELPS REGULARISE THE MENSTRUAL CYCLE-
- Surya Namaskar practice regulates irregular menstrual cycles.
- It helps in regulating imbalanced hormone level in blood.
- Om Mitraayanamahaa
- Om Ravayenamahaa
- Om Suryaayanamaha
- Om Bhaanavenamahaa
- Om Khagaayanamahaa
- Om Pushanenamahaa
- Om Hiranyagarbhaayanamahaa
- Om Marichyenamahaa
- Om Aadityaayanamahaa
- Om Savitrenamahaa
- Om Akaaryenamahaa
- Om Bhaaskaraayanamahaa
- Om Sri Savitru Surya Naaraayanaayanamahaa
Surya Namaskar (sun salutation) consists of sevenasanas that are performed in a cyclic order, thereby creating 12 asanas in total. They are as follows:
Surya Namaskar begins by greeting the Sun God in a prayer position while standing upright. Pranamasana helps in calming down your body and mind.
Continue the prayer pose from the previous asana and raise your hands up and back. Slowly inhale air, keeping the biceps close to the ears, Raised Arms Pose helps in stretching your chest as well as abdomen and surges the energy flow towards the upper part of the body.
After stretching your abdominal region, Hand to Foot Pose further massages your belly. Hand to Foot pose improves digestion and enhance your blood flow to the brain. Just exhale, bring the hands down to the floor beside the feet while keeping your spine straight. Make sure that you exhale slowly and thoroughly. Hastapadaasana also plays a significant role in eliminating female diseases.
Equestrian Pose stretches spine further along with quadriceps and iliopsoas muscles. there’s a lot of pressure on the shoulders and arms in this pose, so to lessen this, Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
This asana gives strenght arms and legs and relieves varicose veins. Mountain pose also stretches calf and spine muscles. Breathe out and lift your waist to make an ‘inverted V’ with your body. Try to keep your heels on the ground.
- Dandasana/ Stick pose-
The plank/stick Pose improves body posture. It also makes more streghten your back muscles and spine. Plank pose stretches your shoulder and chest. You have to take your Mountain pose forward and perform a plank while inhaling. Make sure that both of your hands are just below your shoulders and the body is parallel to the ground.
Eight Limb Pose asana also helps in strengthening your chest, arms, and legs. Exhale and bring your chin down on the ground. Keep your hips up in the air. Your chin, chest, hands, and knees must be on the ground.
Now, slowly bring your hip down and place your legs as well as midsection on the ground while inhaling. Keep your head up and bend your back. Your body posture will resemble a cobra in this asana. Cobra Pose relieves tension from the back and spine.
Keeping up with the cyclic order, Repeat Mountain pose
Repeat Equestrian Pose by lunging with your left leg forward this time.
Repeat Hand to Foot Pose
Repeat Raised Arms Pose
PRECAUTIONS & CONTRAINDICATIONS-
Remember that while yoga is for everyone, not all poses are for all people! If your body requires some extra support in this sequence, see the Modifications section below.
- If you have any heart problems, you should consult physician about adding Sun salutation to your fitness program.
- It is recommended that people with high blood pressure avoid bringing their arms overhead.
- If you have low blood pressure, avoid bringing your head below your heart.
- If you have a back injury, be very careful practicing suryanamaskar.
- People with a hernia will likely want to avoid Uttanasana (at least) when practicing Sun Salutation.
Vaidya Karanvir Singh is the younger Vaidya in Chandigarh Ayurved & Panchakarma Centre. He is the fourth generation in his family who is practicing as a general consultant in Ayurved & Panchakarma treatment at Chandigarh. In his practice, he had treated more than 1000 plus patients worldwide.