Surya Namaskar, additionally known as the Sun Salutation, is a sequence of yoga poses accomplished in a selected order to warm up the frame, improve flexibility, and energize the thoughts. This ancient practice is a tribute to the Sun, taken into consideration a source of energy and lifestyles in lots of cultures, in particular in India.
What is Surya Namaskar?
Surya Namaskar is a series of 12 poses or asanas, linked with breath. The practice involves alternating between forward bends, backward bends, and standing poses, which helps to activate almost every part of the body. It’s not just physical—it also has spiritual and mental benefits, promoting mindfulness, strength, and balance.
The 12 Poses of Surya Namaskar
1.Pranamasana
Steps: Stand with feet together, palms in a prayer position at the chest, and focus on your breath.
Benefits:
- Relaxes nervous system
- Establishes calmness, concentration, gratitude, and humility
2.Hastauttanasana
Steps: Stretch your arms overhead, arch your back slightly, and look up towards your hands.
Benefits:
- Expands your chest
- Stretches your spinal cord, arms, and intestinal and abdominal muscles.
3.Hastapadasana
Steps: Bend forward and touch your palms to the floor, keeping your legs straight, bringing your forehead close to your knees.
Benefits:
- Opens the shoulders and hips
- Stretches back muscles and spine
- Tones your legs, thighs, and abdomen
4.Ashwa sanchalansana
Steps: Step your right leg back and lower your hips, keeping your left knee bent at 90 degrees, while lifting your chest.
Benefits:
- Improves sciatica, constipation, and indigestion
- Makes your neck and spine flexible
- Tones your legs, thighs, and abdomen
5.Dandasana
Steps: Bring both legs back into a plank position, keeping your body straight, and engage your core.
Benefits:
- Calms the mind
- Improves posture
- Good for the spine
- Strengthens your abdominal muscles, back, and arm
6.Ashtanga Namaskara
Steps: Lower your body to the floor, keeping your knees, chest, and chin on the ground, and your hips raised.
Benefits:
- Reduces anxiety and tension
- Enhances the flexibility in your spine and back
- Strengthens your chest, back, arms, shoulders, and nerves
7.Bhujangasana
Steps: Lift your chest and head off the ground using your hands, arching your back gently, and look upwards.
Benefits:
- Reduces anxiety and tension
- Enhances the flexibility in your spine and back
- Strengthens your chest, back, arms, shoulders, and nerves
8.Adho Mukha Svanasana
Steps: Push your hips up and back, forming an inverted V-shape. This pose stretches your back, legs, and arms.
Benefits:
- Increases blood flow to the head and brain
- Cures issues to the spine
- Stretches your abdominal, back, and arm muscles
9.Ashwa Sanchalanasana
Steps: Step one foot forward again between your hands, just like in step 4, and look up.
Benefits:
- Improves sciatica, constipation, and indigestion
- Makes your neck and spine flexible
- Tones your legs, thighs, and abdominal muscles
10.Hasta Padasana
Steps: Exhale and bring both feet together, folding forward again to stretch your hamstrings and lower back.
Benefits:
- Opens the shoulders and hips
- Stretch your back muscles and spine
- Tones your legs, thighs, and abdominal muscles
11.Hastauttanasana
Steps: Inhale and stretch your arms overhead again, creating an arch in your back and opening your chest.
Benefits:
- Opens your shoulders and hips
- Stretch your back muscles and spine
- Tones your legs, thighs, and abdominal muscles
12.TadasanA
Steps: Exhale and lower your arms to your sides and Relax and observe your body sensations
Benefits:
- Relaxes the nervous system
- Balances the entire body
ON FINAL NOTE
Surya Namaskar is a simple yet effective exercise that can be accomplished by using everyone, irrespective of age or health stage. Whether you are seeking to enhance your bodily fitness, calm your thoughts, or start your day with nice electricity, this practice has something to offer. So, why now not supply it a attempt to revel in the various blessings of the Sun Salutation these days!