Surya Namaskar, also known as Sun Salutation, is a yoga practice that has been traditionally performed as a way of paying respect to the sun, which is considered a powerful symbol of life and energy in many cultures. The practice is a sequence of twelve yoga poses that are performed in a continuous flow, with each pose synchronized with a specific breath.
In this article we will learn:
In Hindu mythology, the sun is considered a god, and Surya Namaskar is believed to be a way of worshiping and honoring this deity. The sun is seen as the source of all life and energy, and the practice of Surya Namaskar is believed to help connect the practitioner to this source of energy.
Apart from the spiritual significance, Surya Namaskar also has several physical benefits that are related to the sun. For instance, the practice is believed to help improve overall health and vitality, just as the sun provides essential energy and nutrients to all living beings. The practice also helps to stimulate the body’s internal organs, which are responsible for maintaining the body’s health and well-being.
In addition, the practice of Surya Namaskar is believed to help regulate the body’s circadian rhythms, which are responsible for the body’s natural sleep-wake cycles. The sun plays an important role in regulating these rhythms, and by performing Surya Namaskar, the practitioner can help to align their body’s natural cycles with the sun’s cycles.
Furthermore, Surya Namaskar is believed to help improve the body’s immune system, just as the sun provides essential vitamin D to the body. The practice is also believed to help improve the body’s metabolism, which is responsible for converting food into energy, just as the sun is responsible for providing energy to all living beings.
In conclusion, Surya Namaskar has a deep connection to the sun, both in terms of its spiritual significance and its physical benefits. By practicing Surya Namaskar, the practitioner can pay homage to the sun, while also reaping the many physical and mental benefits of the practice.
It is a sequence of 12 yoga poses, each performed in coordination with breathing, and it is meant to honor the sun and its life-giving energy. Surya Namaskar is a complete workout in itself and is often performed as a warm-up exercise before other yoga practices or physical activities.
Benefits of Surya Namaskar:
Surya Namaskar is a full-body workout that provides numerous physical and mental benefits. Some of the benefits of this practice are:
- Strengthens the muscles: The various yoga poses in Surya Namaskar help to tone and strengthen the muscles in the entire body.
- Improves flexibility: The sequence of yoga poses in Surya Namaskar involves a lot of stretching, which can help to improve flexibility in the muscles and joints.
- Boosts energy: Surya Namaskar is a powerful energizer, and it can help to boost the energy levels in the body and improve overall vitality.
- Improves digestion: The practice of Surya Namaskar can help to stimulate the digestive system, improve metabolism, and promote healthy digestion.
- Reduces stress: The coordinated breathing and movements in Surya Namaskar help to calm the mind, reduce stress, and improve overall mental health.
- Helps in weight loss: Surya Namaskar is a great way to burn calories and can help in weight loss when practiced regularly.
Step-by-step instructions for Surya Namaskar:
Here is a step-by-step guide on how to perform Surya Namaskar:
Pranamasana: Stand at the edge of the mat with your feet together and palms in front of your chest in a prayer position. Take a deep breath and focus on your intention for the practice.
Hastauttanasana: Inhale deeply and raise your arms up, stretching your whole body. Arch your back slightly and look up towards your hands.
Padahastasana: Exhale and bend forward, touching your toes with your fingers. Keep your knees straight and bring your head towards your knees.
Ashwa Sanchalanasana: Inhale and step your right leg back, keeping your hands on the floor. Keep your left knee bent at a right angle and look up towards the ceiling.
Dandasana: Inhale and step your left leg back, coming into a plank position. Keep your arms straight and your body in a straight line.
Ashtanga Namaskara: Exhale and bring your knees, chest, and chin to the floor. Keep your hips up and your elbows close to your body.
Bhujangasana: Inhale and come into a cobra pose, lifting your chest and head off the floor. Keep your arms straight and your shoulders relaxed.
Adho Mukha Svanasana: Exhale and come into downward-facing dog pose, lifting your hips up and back. Keep your heels on the floor and your arms straight.
Ashwa Sanchalanasana: Inhale and step your right foot forward between your hands, keeping your left knee on the floor. Look up towards the ceiling.
Padahastasana: Exhale and step your left foot forward, bringing your head towards your knees.
Hastauttanasana: Inhale and raise your arms up, stretching your whole body. Arch your back slightly and look up towards your hands.
Pranamasana: Exhale and bring your hands back to the prayer position in front of your chest.
Repeat the sequence with your left leg stepping back in step 4 and your right leg stepping forward in step 9.
Variations of Surya Namaskar:
There are several variations of Surya Namaskar that can be practiced, depending on the level of experience and physical fitness of the practitioner. Some of the variations are:
- Slow Surya Namaskar: This variation involves holding each pose for a few breaths before transitioning to the next pose. It is a slower-paced version of Surya Namaskar that allows for deeper stretching and relaxation.
- Dynamic Surya Namaskar: This variation involves performing the poses quickly and dynamically, moving with each breath. It is a more challenging version of Surya Namaskar that can help to build strength and endurance.
- Chair Surya Namaskar: This variation is ideal for beginners or people with mobility issues. It involves performing the poses while seated in a chair, making it more accessible for people with physical limitations.
Precautions to take while practicing Surya Namaskar:
Although Surya Namaskar is a gentle yoga practice that can be practiced by most people, there are some precautions that should be taken, especially for people with certain medical conditions or injuries. Some of the precautions are:
- Consult with a doctor before starting the practice, especially if you have a medical condition or injury.
- Listen to your body and don’t push yourself too hard. If you feel any pain or discomfort, stop immediately.
- Practice Surya Namaskar on an empty stomach or at least 2-3 hours after a meal.
- Avoid practicing Surya Namaskar during pregnancy, especially in the second and third trimesters.
- If you have any medical condition, such as high blood pressure, heart disease, or arthritis, consult with a yoga teacher before starting the practice.
Surya Namaskar is a powerful yoga practice that provides numerous physical and mental benefits. It is a complete workout in itself and can be practiced by people of all ages and levels of experience. By following the step-by-step instructions and precautions, you can experience the transformative effects of this ancient yoga practice.
At Adi Yoga we conduct regular sessions to teach and practice Surya Namaskar for energy activation. Contact us to practice!