Benefits Of Surya Namaskar

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If you ask any wellness mentor, to guide you with a workout that targets your whole body. The only answer they can get is “Surya Namaskar”. Benefits of Surya Namaskar or Sun Salutation are immense. Its a complete workout not only for your body but also for your mind.

According to Hindu Sastra, Surya is the Pratyaksha Devata meaning the god we can see. The rays of the sun are responsible for sustaining each and every life in the universe. The sun is the center of the solar system, its gives heat, kills harmful micro-organism, makes climatic condition habitable for living beings.

What is Surya Namaskar?

Sun is the soul of every life on the earth. We practice Surya Namaskar in India since 20th century. Surya Namaskar is a sequence of 12 different asanas via which we offer our prayers to the Sun God. We call Surya Namaskar as the king of yoga. Each asana has a mantra associated with it.

It is believed that our naval is the second brain and its connected to the sun. So our ancient maharishi recommended on the practice of Surya Namaskar,its techniques enhances our solar plexus. Thus improving our creative and instinctive abilities.

Surya Namaskar Mantra

1. Om Mitraya Namah

Meaning: Friend of all.

2. Om Ravaye Namah

Meaning: Who radiates and shine with his rays.

3. Om Suryaya Namah

Meaning: The killer of the darkness who runs the solar system.

4. Om Bhaanave Namah

Meaning: The brightness giver.

5. Om Khagaya Namah

Meaning: One who keeps moving in the sky.

6. Om Pooshne Namah

Meaning: Salute with eight part poses.

7. Om Hiranya Garbhaya Namah

Meaning: One who has golden coloured light.

8. Om Mareechaya Namah

Meaning: Lord of dawn we salute you.

9. Om Adityaya Namah

Meaning: The son of the cosmic divine mother, Aditi.

10. Om Savitre Namah

Meaning: The Sun who is responsible for sustaining Life.

11. Om Arkaaya Namah

Meaning: You are worthy of praise and glory.

12. Om Bhaskaraya Namah

Meaning: One who is the giver of wisdom and light.

Reference : Surya Namaskar Mantra

When can we perform Surya Namaskar?

• It is best to practice Surya Namaskar facing the sun during the sunrise. Following this way your body can get adequate vitamin D from the sun.

• During the sunset, also it can be practised.

• The most important thing is your stomach should be empty before practising Surya Namaskar.

Benefits of Surya Namaskar

This is really a vast area, as there are numerous benefits of Surya Namaskar to our body. From our head to toe it affects all our tissues and muscles.

Surya Namaskar done at a slow pace helps as a good stretching, relaxing and stress busting workout. The same when done in a very fast pace acts as a good cardio exercise. Study claims Surya Namaskar is the only exercise that consumes more calories than any other workout.

1. Improves our digestive system

The various 12 asanas of surya namaskar which involves stretching, twisting,compression, turning aids in the improved function of our organs in the abdomen like liver, pancreas, stomach and intestine. Thus it improves our digestion process and bowel movement keeping constipation at bay.

2. Good for skin and hair

The asanas improves the blood circulation and oxygen supply to every part of our body. Thus it gives our skin youthful glow. When the blood and oxygen supply to our skull improves, our hair gets nutrients. This aides in the healthy condition of our hair.

3. Promotes weight loss

When we do surya Namaskar asanas in a fast pace it becomes a good cardio exercise. This cardio process consumes a lot of calories. According to the study one complete round of Surya Namaskar consumes 13 calories approximately. Thus doing 10 rounds of Surya Namaskar consumes 130 calories!! So you can lose weight faster in doing Surya Namaskar as compared to any other workout.

4. Keeps your body flexible and improves the muscles tone

The poses of Surya Namaskar helps to stretch and relaxour muscles, joints and ligaments keeping them fit and flexible. It helps to improve our muscle tone and keeps the joints healthy.

5. Maintains the hormonal balances

Blood carries our hormones throughout our body. Since Surya Namaskar helps in blood circulation process so our hormonal balance is well maintained by doing surya namaskar.

6. Stimulates the Nervous system

Due to stress in our day to day life the cells of our nervous system are negatively affected. If this process goes on without any treatment our nervous system and brain will get fatal damages. So if we include surya namaskar in our daily routine it will help to heal our nervous system.

7. Beneficial for cardio health and improves blood circulation

When we do the prayer pose in surya namaskar and keeps our hand folded near our heart, it improves our heart chakra. The heart chakra opens up and aides in the functioning of the heart.

It controls the blood pressure and sugar levels. Making diabetics and other other heart problem a foreign land that we never need to visit.

8. Lubricates muscles and joints

It is advised to do surya namaskar during the sunrise, under the rays of sun. Our body consumes enough vitamin D from the morning sun rays. Vitamin D give nutrients to our bones and joints. This nutrients lubricated our muscles and joints.

9. Improves Immunity

The improved blood flow also helps in carrying white blood cells to each part of our body. Which in turn improves our immunity. The defence system of WBS fight with the foreign infections and organisms in our body. Keeping all the diseases away.

10. Relaxes your mind and soul

When you do Surya Namaskar in a peaceful atmospherewe concentrate on every part of the asanas. This asanas targets different part of our body. It helps us in our self consciousness. We become aware of our existence on the mother earth. Its just like concentration on yourself and relaxing our mind.Gives us a positive kick start for the day.

Reference : https://www.rishikulyogshala.org/10-excellent-health-benefits-of-surya-namaskar-sun-salutation/

Steps of Surya Namaskar

1. Pranamasana

Breathing: Exhale

Pose: Keep your body relaxed and stand tall. Fold your hands in the namaskarmudra.

Body Parts affected: Shoulders and thighs strengthens. Upper body stays relaxed.

2. Hasta Uttanasana

Breathing: Inhale

Pose: Raise your hand in the standing pose and arch back.

Body Parts affected: Affects your spine, neck and core. Increases your lung's capacity of oxygen intake.

3. Hastapadasana

Breathing: Exhale

Pose: Bend forward and try to touch the ground or your feet as far as you can.

Body Parts affected: Its a killer exercise for the abdominal fats.It strengthens your

hips, spine, neck and legs.

4. Ashwa Sanchalanasana

Breathing: Inhale

Pose: Move your right leg back in a lunge position. Fold your left leg and rest your hands on the floor. Try to look up.

Body Parts affected: It strengthens all the muscles of your legs and abdomen.

5. Dandasana

Breathing: Hold Breath

Pose: Rest your body on the tip of your feet and the palm of your hands.

Body Parts affected: Core of your body will be stronger.

6. Ashtanga Namaskara

Breathing: Exhale

Pose: With your eight parts of the body two feet, two hands, two knees, chest and chin on the ground you are thanking mother earth for your existence.

Body Parts affected: Strengthens your back and neck.

7. Bhujangasana

Breathing: Inhale

Pose: Raise your upper body, with the support of yourhands. Arch back as far as comfortable. Try to look up.

Body Parts affected: Core muscles, hamstring and hip flexors are affected.

8. Adho Mukha Svanasana

Breathing: Exhale

Prayer Pose: Touch the floor with your hands and legsand move your core upward in V shape. Try to give pressure on your hands and move your chest little inwards.

Body Parts affected: Strengthens your abdominal muscles and legs.

9. Ashwa Sanchalanasana

Breathing: Inhale

Pose: Move your left leg back in a lunge position. Fold your right leg and rest your hands on the floor. Try to look up.

Body Parts affected: It strengthens all the musclesof your legs and abdomen.

10. Hastapadasana

Breathing: Exhale

Pose: Bend forward and try to touch the ground or your feet as far as you can.

Body Parts affected: Its a killer exercise for the abdominal fats. It strengthens your hips, spine, neck and legs.

11. Hasta Uttanasana

Breathing: Inhale

Pose: Raise your hand in the standing Pose and arch back.

Body Parts affected: Affects your spine, neck and core. Increases your lung capacity of oxygen intake.

12. Pranamasana

Breathing: Exhale

Pose: Keep your body relaxed and stand tall. Fold your hands in the namaskarmudra.

Body Parts affected: Shoulders and thighs strengthens. Upper body stays relaxed.

For details refer https://www.bookyogaretreats.com/news/health-benefits-sun-salutations

Do’s and Dont's of Surya Namaskar

• Practice Surya Namaskar In an empty stomach. Never practice immediately after having food. Generally it is advised to have a gap of 3 hours between meals and doing surya Namaskar.

• Best time to do it is during sunrise. However it can also be practised during sunset.

• People with abdominal hernia,blood pressure and pregnancy are advised not to practice surya namaskar or refer to the health practitioner for better advice.

• Surya Namaskar is a workout which is between a warmup and cardio. So its better to do a quick warmup before doing Surya namaskar.

• People suffering from arthritis, knee problem, slip disc, neck problem or back problem should not do surya namaskar.