What Is Surya Namaskar?
Surya Namaskar, also known as sun salutation, is a dynamic pose which is a sequential blend of 12 different yoga poses performed in synchrony with the breath.[1]
This pose is considered neither an Asana nor a part of traditional Yoga. Suryanamaskar is a complete physical exercise that is believed to be conceived and propagated by the King of Aundh, Late Shrimant Balasaheb Pant Pratinidhi in the 1920s, and later by Sri K V Iyer, and Sri Krishnamacharya.[2]
Being a dynamic pose, the Surya Namaskar exercise can be done in 3-speed variations based on the body requirement: slow, medium, and fast.[1]
- Slow-paced Surya Namaskar pose: Helps increase flexibility.[1]
- Medium-paced Surya Namaskar pose: Helps tone the muscles.[1]
- Fast-paced Surya Namaskar pose: Helps in weight loss being an excellent cardiovascular workout.[1]
Surya Namaskar Benefits
In this blog, we will explore the long-term benefits of Surya Namaskar and a step-by-step guide on how to do it correctly.
1. Aids in Weight Loss[1]
Surya Namaskar for weight loss is a popular benefit leveraged out of the pose. Fast-paced Surya Namaskar is similar to physical aerobic exercises that help in weight loss regimen. The yoga postures followed in this pose have a great dynamic quotient that can aid in weight loss.
2. Relieves stress
The benefits of it include relieving stress. The pose eases out the overstrained and stressed muscles, thus helping regulate the interconnectedness of the mind, body, and breath. Therefore, regular practice helps relieve stress and boosts energy levels.
3. Enhances respiratory functions[1]
Pulmonary function parameters such as forced vital capacity, forced expiratory volume and peak expiratory flow rate can be improved by practicing Surya Namaskar.
Daily practice of Surya Namaskar also enhances maximum inspiratory pressure and maximum expiratory pressure (used to access respiratory muscle weakness).
4. Stimulates hormones[1]
It maintains the optimum secretion of growth hormones and dehydroepiandrosterone sulfate by activating and stimulating glands such as the adrenal and the pituitary glands.
Also, it stimulates the thyroid glands and helps regulate menstrual cycles.
5. Aids in digestion[1]
The dynamic posture of Surya Namaskar involves successive elongation and compression of the body including the digestive tract organs. This helps stimulate the abdominal muscles and digestive fluids, thereby easing fecal excretion.
6. Improves cardiovascular health[1]
Surya Namaskar helps improve blood circulation and strengthens the functioning of the heart.
It also enhances resting cardiovascular parameters such as systolic blood pressure, diastolic blood pressure, and pulse pressure.
How to do Surya Namaskar
Surya Namaskar‘s steps are easy to do if followed accurately. Here is a complete procedure of doing it step by step. The Surya Namaskar 12 steps are:[3]
Step 1: Stand on your yoga mat and start with the Mountain Pose or Tadasana. Bring your palms together in the Prayer Position. Exhale.
Step 2: As you inhale, raise your arms overhead, keeping your palms together.
Step 3: Exhale and then bend forward until your hands touch your feet.
Step 4: As you inhale, move the right leg back, arch your back, and lift your chin.
Step 5: Exhaling, move the left leg back into the plank position. Keep your spine and legs in a straight line and support your weight on your hands and feet.
Step 6: Retaining your breath, lower your knees, your chest, and then your forehead, keeping your hips up and toes curled under.
Step 7: Inhaling, stretch forward, and bend back. Keep your arms straight.
Step 8: Exhaling, curl your toes under, press down into your heels, and lift your hips.
Step 9: As you inhale, bring your right leg forward, with the top of the foot stretched out flat on the floor, and lift your chin.
Step 10: Exhale and then bend forward until your hands touch your feet.
Step 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist.
Step 12: Exhaling, gently come back to Tadasana or the Moutain Pose.
Best Time To Practice Surya Namaskar
Although one can practice Surya Namaskar at any time of the day, it is recommended to do it at sunrise as the rays of the sun enable the revitalization of the body & the mind.[1]
FAQs on Surya Namaskar
1. What is Surya Namaskar?
Surya Namaskar, also known as sun salutation, is a dynamic pose which is a sequential blend of 12 different yoga poses performed in synchrony with the breath.[1]
2. What is the best time to practice it?
Although one can practice Surya Namaskar at any time of the day, it is recommended to do it at sunrise as the rays of the sun enable the revitalization of the body & the mind.
3. Does Surya Namaskar help in weight loss?
Being a dynamic pose, Surya Namaskar can be done in 3-speed variations based on the body requirement: slow, medium, and fast.[1] Fast-paced Surya Namaskar is similar to physical aerobic exercises that help in weight loss regimen. The yoga postures followed in Surya Namaskar have a great dynamic quotient that can aid in weight loss.
4. How many steps does the pose consist of?
The dynamic pose of Surya Namaskar is performed in synchrony with the breath. Therefore there are 12 meticulous steps to perform the pose.
Conclusion
Surya Namaskar is an excellent yoga practice that offers numerous physical and mental benefits. It is a full-body workout that can help to increase flexibility, build strength, boost metabolism, reduce stress and anxiety, and improve overall health. By following the step-by-step guide provided in this blog, you can easily incorporate Surya Namaskar into your daily routine and enjoy the benefits it offers.
Disclaimer: The information mentioned here is for educational purposes only and is not intended to be an alternative to medical treatment by a medical practitioner. Please consult a professional medical practitioner before any lifestyle modifications.
