Surya Namaskar – Steps, Advantages, Poses, And Extra

Training Surya Namaskar each day helps in balancing three constituents of your physique, i.e., Kapha, Pitta, and Vata, which can provide help to lead your life in a better means and affect your creativity and intuitive skills. It’s easy but highly effective poses are what make it attainable for individuals of all age teams to carry out it, anytime, wherever

Kinds of Surya Namaskar

Over the centuries, Surya Namaskar has developed, and its poses have differed into varied types and variations. Furthermore, that is one yogic kriya that by no means diminished however has solely expanded. In actuality, Surya Namaskar is built-in into varied forms of yoga types.

Let’s check out them within the part beneath: 

1. Ashtanga Surya Namaskar: Within the Ashtanga Surya Namaskar sequence, solar salutations have two kinds. -Sort A and B. Sort A consists of 9 Vinyasas and sort B consists of seventeen vinyasas.

2. Hatha Surya Namaskar: It’s carried out by means of the 12 spinal poses, which places deep emphasis on respiration prominently. It is likely one of the mostly practiced Surya Namaskar types and presumably the simplest one. 

3. Iyengar Surya Namaskar: Iyengar Surya Namaskar is much like the Hatha follow, however right here the main focus is a bit more on tempo and power, whereby, it’s carried out at a faster tempo than different Surya Namaskar sorts.

How To Do Surya Namaskar – Hatha Fashion

On this part let’s spend a while exploring the 12 basic poses of conventional Hatha Surya Namaskar.  

Pose 1 – Prayer pose (Pranamasana)

Execution:

• Begin by standing straight on the entrance of your mat, bringing your ft collectively, and conserving arms free alongside. 
• Now, shut your eyes and convey your palms to fulfill within the middle of your chest. Calm down the entire physique.

Advantages:

• This pose relaxes the nervous system and helps enhance steadiness. It additionally helps relieve stress and nervousness. 

Pose 2 – Raised arms pose (Hasta Uttanasana)

Execution:

• Hasta Uttanasana is began by exhaling deeply
• Inhale deeply thereafter, stretching your arms ahead and bringing them up over your head.
• Lookup and stretch the physique barely backward by pushing your pelvis ahead.
• Breathe out. (Concentrate on breathing-in once you arch backward, and as you bend ahead breathe-out.) 

Advantages:

• Stretches and tones the muscle tissues of the stomach.
• Expands the entire physique from heel to the tip of the fingers.

Pose 3 – Hand to Foot Pose (Hasta Padasana) 

Execution: 

1. Exhale and begin to fold ahead and right down to the knees; as you come ahead, maintain the backbone lengthy.
2. Arms down on the ground, have simply your fingertips touching the ground.
3. Bend the knees simply sufficient so your chest can relaxation in opposition to the thighs, and your head touches your knee. Maintain this place for a number of seconds.

Advantages: 

1. It stretches the backbone and makes it versatile. 
2. It additionally stretches the hamstrings and strengthens the legs, shoulders, and arms muscle tissues.

Pose 4: Equestrian pose – Ashwa Sanchalanasana

Execution: 

1. Subsequent, step your proper leg again, placing simply the knee down and comfortably tucking the toes underneath.
2.  On the similar time bend the left knee leaving the foot flat on the ground.
3. Press the fingertips or palms right down to the ground, roll the shoulders again, and slowly lookup. 

Advantages: 

1. Strengthens the leg muscle tissues and backbone.
2. Relieves in indigestion and constipation.

Pose 5 – Mountain pose (Parvatasana)

Execution:

1. Slowly exhale, having management convey your palms onto the ground and stepping the left foot again beside the correct, elevate your hips up into the air. 
2. Lengthening by means of your backbone, convey the shoulders in the direction of the ankles. Take a number of breaths.

Advantages:

1. It improves posture and calms the thoughts.

Pose 6 – Ashtanga Namaskara

Execution:

1. As you exhale, bend your knees to the bottom, conserving your toes curled underneath, come down whereas pushing your head ahead on the ground. 
2. Hold your elbows proper in in opposition to your sides; supplying you with extra energy. 
3. Now, as you construct extra energy on this transition, you possibly can decrease the chest down whereas conserving your hip and stomach up within the air.

Advantages:

1. It improves the pliability of the again and backbone.
2. Strengthens the again muscle and relieves construct up stress. 

Your eight physique chin, chest, each ft, each knees and each fingers are labored in a single pose. 

Pose 7 – Cobra pose (Bhujangasana)

Execution:

1. Hold fingers and ft proper the place they’re. And inhale. 
2. Slide ahead and lift your chest like a cobra. 
3. Roll the shoulders again, Hold your elbows bent, and squeeze them again in the direction of one another. 
4. Slowly search for. 

Advantages:

1. It improves flexibility and temper.
2. It stretches the shoulders, chest, again, leg muscle tissues, unexpectedly. 

Pose 8 – Mountain pose (Parvatasana)

Execution:

1. When you exhale, tuck the toes underneath. (similar as pose 5)
2. Press again to an inverted V place, lengthening by means of the backbone, bringing the shoulders in the direction of the ankles. Take a number of breaths right here. As you exhale, elevate the hips in the direction of the sky and press your fingers into the bottom. 

Advantages:

1. It will increase the blood stream to the spinal area.

It strengthens the muscle tissues of the legs and arms.

Pose 9 – Equestrian pose (Ashwa Sanchalanasana)

Execution:

1. Carry the left foot forwards between the fingers, and push the pelvis forwards. Elevate the torso and tilt the pinnacle again, arching the again and searching as much as the sky (similar as pose 4).

Advantages:

1. Brings flexibility to leg muscle tissues and tones deep core muscle tissues.
2. Strengthens the backbone.

Pose 10: Hand to foot pose – Hasta Padasana.

Execution:

1. Exhale, maintain the correct foot in entrance, bringing the legs collectively (similar as pose 3).
2. Bend the knees simply sufficient so your chest can relaxation in opposition to the thighs, and your head touches your knee. 

Advantages:

It improves blood circulation, stretches physique muscle tissues and makes the backbone extra versatile.

Pose 11 – Raised Arms Pose (Hasta Uttanasana)

Execution:

1. Inhale deeply thereafter stretching your arms ahead and bringing them up over your head (similar as pose 2)
2. Lookup and stretch the physique barely backward by pushing your pelvis ahead.
3. Breathe out. 

Advantages:

1. It improves respiratory perform, decrease again ache, and fatigue. It additionally aids digestion.
2. Expands the chest, which ends up in a full consumption of oxygen.

Pose 12 – Standing Mountain pose (Tadasana)

Execution:

1. Then, ultimately, exhale and are available again to the prayer place (similar as pose 1). 
2. Carry your arms down, gradual and regular.  

Advantages:

1. Strengthens thighs, knees, and ankles and improves posture.
2. Tone your hips and stomach and enhance agility and blood circulation.

These 12 poses when practiced make up for one cycle of Surya Namaskar. Ideally, doing 12-15 cycles a day will get you all the advantages required by the physique, conserving you match and wholesome for a greater tomorrow.

1. Steadiness of Dosha: Pita, Kapha, and Vata are three doshas that may exit of steadiness as a result of varied causes. It’s majorly affected by the climate, meals, on a regular basis unhealthy actions, stress at work, and depreciated sleep. Nevertheless, you possibly can maintain your dosha in keeping with working towards Surya Namaskar each day. 
2. Weight-loss Booster: Merely stretching the stomach muscle tissues will definitely make you lose further energy by means of Surya namaskar. It additionally manages the hormonal secretions from thyroid glands which are accountable for weight achieve.  
3. Improves psychological well being: Surya Namaskar has an incredible significance to strengthen their focus and calm down their minds whereas decreasing sleepiness, somatic stress, fear, and adverse feelings. It might assist to revitalize the mind by partaking the spinal twine. A each day 15-minute follow can reap nice outcomes for the mind. 

The HealthifyMe Notice

Surya Namaskara is an influence packed follow the place every of the 12 steps have their very own advantages. It’s best carried out at dawn on an empty abdomen. Other than its bodily advantages, it reduces stress and revitalizes you.

Conclusion

The bodily advantages of Surya Namaskar are loads. This 12 posture yogic kriya lubricates all of the joints of your physique by synchronizing together with your breath supplying you with higher bodily well being and psychological focus. The common follow of 12 rounds of Surya Namaskar not solely offers you monumental advantages that allow you to uncover who you might be but additionally retains your physique wholesome and match from the within out!

Disclaimer: The aim of this text is simply to disperse information and unfold consciousness. It doesn’t intend to exchange medical recommendation by professionals. For additional info please contact our licensed nutritions Right here.

Incessantly Requested Questions (FAQs)

Q. What are the 12 steps of Surya Namaskara?

Surya Namaskar begins with Pranamasana (Prayer Pose), adopted by Hasta Uttanasana (Raised Arm Pose), then Hasta Padasana (Hand to Foot Pose), Parvatasana (Mountain Pose),  Ashtanga Namaskara (Eight Limbed Pose), Bhujangasana (Cobra Pose), then once more Parvatasana (Mountain Pose), Ashwa Sanchalanasana (Equestrian Pose), Hasta Padasana (Hand to Foot Pose), Hasta Uttanasana (Raised Arm Pose) and at last Tadasana (Standing Mountain Pose). 

Q. What number of Surya Namaskara ought to be carried out in a day?

In case you are a newbie, keep on with doing it 4 or 5 instances on a regular basis. You’ll be able to enhance the variety of units as you follow. Nevertheless, in the event you really feel any discomfort or ache, seek the advice of a physician instantly. 

Q. What are the advantages of Surya Namaskara?

Common follow of surya namaskar will be helpful to you in quite a few methods. It might provide help to drop some pounds, strengthen and tone your muscle tissues and joints, enhance digestive functioning, enhance respiratory well being and handle stress.

Q. Can I lose 10 kgs with Surya Namaskara?

Sure, it could provide help to drop some pounds however step by step. Dropping 2 kilos a month known as a wholesome weight reduction timeline. As 1 surya namaskar makes you lose 13.90 energy. Nevertheless, solely relying on it to drop some pounds shouldn’t be ideally suited. There are a selection of things that may collectively provide help to healthily drop some pounds, like a balanced weight-reduction plan, higher sleep cycle, lesser stress and many others.

Q. Which is the perfect time to do Surya Namaskar?

Surya Namaskar will be practiced any time of the day. Nevertheless, dawn is taken into account the best time because the morning solar refreshes your physique and thoughts. 

References

1. A Complete Research On Impact Of Surya Namaskar On Cardio-respiratory Endurance
   https://www.researchgate.web/publication/331277345_A_Comprehensive_Study_On_Effect_Of_Surya_Namaskar_On_Cardio-respiratory_Endurance
2. Insights on Surya namaskar from its origin to software in the direction of well being
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8814407/

Our Evaluate Course of

Your complete evaluation course of entails ranges of screening and analysis by environment friendly teams of writers, editors and accredited medical consultants. With the purpose to ascertain long-lasting wholesome life-style habits, we’re dedicated to writing concurrent, medically backed and evidence-based articles. Learn extra

Reviewed By – Shamlee Pathare, Masters in Yoga Remedy
Medically Reviewed By: Dr Poonam Sharma
Final Up to date by: Sumita Thomas (Date: April 9, 2023)