Surya Namaskar Yoga, also known as Sun Salutation, is a series of twelve powerful yoga poses that pay homage to the Sun, the source of all forms of life on the planet. This ancient practice holds a deep spiritual and physical significance in the realm of yoga, symbolizing the solar energies and the reverence towards the sun. Beyond its spiritual essence, Surya Namaskar is a comprehensive workout for the physical body, enhancing flexibility, strength, and vitality. This blog explores the significance, benefits, and steps involved in practicing Surya Namaskar, offering a guide to incorporating this dynamic sequence into your yoga practice.

The Significance of Surya Namaskar

Yoga for weight loss is much more than just a physical exercise. It is a gesture of gratitude towards the sun, recognizing its life-sustaining properties. Traditionally, it is performed at dawn, facing the rising sun, with each of the twelve poses symbolically expressing gratitude to the solar deity for the energy and life it bestows upon the Earth. This sequence is a beautiful blend of pranayama (breath control), asanas (yoga poses), and meditation, promoting a state of mental and physical well-being.

Benefits of Surya Namaskar

  1. Improves Circulation: The active inhalation and exhalation process throughout the sequence enhances the blood circulation throughout the body, ensuring that every cell is nourished with oxygen and nutrients.

  2. Strengthens Muscles and Joints: Regular practice strengthens the muscles, joints, and the skeletal system. It not only improves muscle flexibility but also helps in making the spine supple and strong.

  3. Boosts Energy Levels: Surya Namaskar revitalizes the body, increases the energy levels, and calms the mind, making you feel more energetic and focused throughout the day.

  4. Aids in Weight Loss: When performed at a fast pace, it provides a good cardiovascular workout, helping in weight loss and the toning of the body.

  5. Improves Digestive System: The alternate stretching and compression of the abdominal organs during the sequence stimulates the digestive system, thereby improving digestion and detoxifying the body.

  6. Enhances Cognitive Functions: The synchronization of breath with movements improves blood flow to the brain, enhancing cognitive functions and helping to calm the mind, reduce stress, and improve concentration.

How to Perform Surya Namaskar

Surya Namaskar consists of twelve steps, each corresponding to a specific posture. The sequence is performed in a fluid motion, coordinated with the breath. Here is a brief overview of the steps:

  1. Pranamasana (Prayer Pose): Start with feet together and balance your weight equally on both feet. Expand your chest and relax your shoulders. As you inhale, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.

  2. Hasta Uttanasana (Raised Arms Pose): Inhale and lift the arms up and back, keeping the biceps close to the ears. The aim is to stretch the whole body up from the heels to the tips of the fingers.

  3. Uttanasana (Standing Forward Bend): Exhale and bend forward from the waist, keeping the spine erect. Bring the hands down to the floor beside the feet.

  4. Ashwa Sanchalanasana (Equestrian Pose): Inhale and push your right leg back, as far back as possible, bringing the right knee to the floor and looking up.

  5. Dandasana (Stick Pose): As you breathe in, take the left leg back and bring the whole body in a straight line.

  6. Ashtanga Namaskara (Salute With Eight Parts): Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. The two hands, two feet, two knees, chest, and chin (eight parts of the body) should touch the floor.

  7. Bhujangasana (Cobra Pose): Slide forward and raise the chest up into the Cobra pose. Keep your elbows bent and fixed in this pose; you may keep the shoulders away from the ears. Look up.

  8. Adho Mukha Svanasana (Downward Facing Dog Pose): Exhale and lift the hips and the tailbone up, chest downwards in an 'inverted V' (/) posture.

  9. Ashwa Sanchalanasana (Equestrian Pose): Inhale and bring the right foot forward between the two hands, left knee down to the floor, press the hips down and look up!Yoga classes near me with fees