In today’s era, we all know the significance of exercise for our mental and physical prosperity in our day to day life. Although, we may not know how or what a workout like Surya Namaskar can do for us. Nevertheless, somehow we assume it is solely for youngsters and adults. No, you are wrong! Every age group can do a physical workout, and no doubt it is beneficial in every sense. Although owing to our sluggish and debauched lifestyle, we are leading a stressful, unhealthy and unstable life.
Do you remember or not? If not then, let me remind you, humans have evolved from nomadic ancestors who spent all their time moving around in search of food and shelter, travelling long distances daily. Our bodies have emerged to be regularly physically active. Now you might be wondering, what can we do now? In this situation, Yoga can bring light into our lives to maintain a positive and healthy lifestyle.
THE IMPORTANCE OF YOGA
Yoga is an ancient physical, mental and spiritual practice that originated in India. You might have heard this word quite a few times daily. Have you ever thought of what this word means? So this word Yoga is derived from Sanskrit, means to join or unite, symbolizing the union of body and consciousness.
Today it is practised in various forms around the world and continues to gain popularity. Recognizing its universal appeal, on 11 December 2014, the United Nations proclaimed 21 June, the year’s longest day as the International Day of Yoga. It aims to raise awareness worldwide regarding the many benefits of practising Yoga. Yoga is all about being surrounded by nature so, both are entangled with each other. Thus, the cosmos plays an equivalent and significant role in human well being. And also, according to Indian Culture, Hindus worship all-natural phenomena such as rivers, sun, trees, fire, and many more.
WHAT IS SURYA NAMASKAR OR SUN SALUTATION?
Surya Namaskar or Sun Salutation is an ancient practice consisting of 12 different postures expressing gratitude to this source of all life on earth and best done at dawn, which is doable for a person of any age group. Anyone can practice it, and there are no issues at all in performing it. It involves combining yogic exercises and increasing the flexibility & strength of the body. It also helps us to be fruitful dancers. The heat and light of the God Sun have unprecedented benefits in health, increase intelligence, and also remove lepers, eyes and diseases. There is also a belief that being unlucky in the God Sun raises the likelihood of being afflicted with sufferings such as flaming, burning sensation, decay and diarrhoea. That is why we have a tradition of paying regard to the God Sun.
According to the Art of Living, different energies govern different parts of the torso. God Sun connects to the solar plexus located behind the navel. Regular practice of Surya Namaskar enhances solar plexus. I propose you follow consistently for 21 days. You will become habitual of doing Surya Namaskar. It is supposed to positively increase your creativity, intuitive abilities, decision-making, confidence and leadership skills.
In the middle of the hustle and bustle of our busy lives, we barely have time to exercise and meditate. But a few steps of Surya Namaskar can improve our muscle strength, stamina and bring immunity and mental stability. Travliv360 came up with this article which is entirely dedicated to the many importance of Surya namaskar and how we can incorporate it into our tight schedule.
ARE THERE ANY BENEFITS OF PRACTISING SURYA NAMASKAR?
When you sit and count the benefits of Surya Namaskar, you will find countless benefits that also make Surya Namaskar a Complete Yoga. It assists in the better functioning of the body and mental faculties. It also aids to be physically active rather than being sluggish. So that is why Travliv360 comes up to demonstrate a few benefits of the Surya Namaskar.
- The postures are a proper blend of warm-ups and asanas.
- It aids in keeping you disease-free and healthy.
- Regular practice encourages balance in the body.
- Improve blood circulation and strengthen the heart.
- Tone the digestive tract and keep your digestion healthy.
- Stimulate respiratory system, abdominal muscles, spinal nerves, lymphatic system, and also other internal organs.
- Tone the spine, neck, shoulder, arms, hands, wrist, back and leg muscles. Therefore, promoting overall flexibility of the body.
- Psychologically, it also regulates the interconnectedness of body, breath, and mind. Thus it makes you calmer and boosts your energy levels with sharpened awareness.
Surya Namaskar has numerous benefits. Although, we will be talking here about the immense benefits of only losing weight, skincare and hair care.
SURYA NAMASKAR FOR WEIGHT LOSS
- It is an absolute physical workout that works on every part of your body.
- You can increase the number of rounds gradually and observe the extra fat start to disappear. The bends and stretches help you lose flab evenly within a short period.
SURYA NAMASKAR FOR HAIR FALL
- It improves blood circulation to the scalp, therefore, prevents hair fall.
- The increased blood circulation nourishes the brain nerves and enables healthy hair growth.
- Several poses also aid to prevent greying of hair.
SURYA NAMASKAR FOR GLOWING SKIN
- It improves blood circulation to all parts of the body. So, therefore, it keeps the skin young and glowing.
- It increases energy and vitality, thereby making your face glow with radiance and stimulates the skin to retain its firmness.
- Sun Salutation prevents the incipience of wrinkles by relieving the body and mind of strain.
HOW CAN SUN SALUTATION BENEFIT CHILDREN?
An eye for eye competition everywhere makes this world of happiness into a world of stress and anxiety. Therefore, children are easy to expose to the dilemma of stress and anxiety at an early age. Sun Salutation assists children to calm their mind, improve concentration, and strengthen tolerance. It also reduces the feeling of anxiety and restlessness, particularly during examinations. Regular practice of Surya Namaskar also provides strength and vitality to the child’s body. It also aids in muscle growth and forming the body more flexibility. A five-year-old child can also practice Surya Namaskar daily.
IS SURYA NAMASKAR ALSO BENEFICIAL TO WOMEN?
Sun Salutation is a blessing for any health-conscious person. Some of these yogic poses help lose extra fat around the belly and keep you stay fit and in shape naturally. These yogic poses stimulate inactive glands like the thyroid gland and provoke it to increase hormonal secretions. Regular practice of Surya Namaskar benefits women and regulates irregular menstrual cycles, and also aids in childbirth. Furthermore, it helps in the glowing face and also prevents wrinkles.
THE STEPS TO FOLLOW FOR SURYA NAMASKAR
(Tip: Strictly follow the Purak (Inhalation and Rechak (Exhalation) while performing):
STEP 1: PRANAMASANA (PRAYER POSE)
Stand at the edge of your mat, hold your feet together and balance your weight equally on both feet. Spread out your chest and relax your shoulders. As you breathe in, lift both arms from the sides. As you exhale, bring your palms together in front of the chest in a prayer position.
STEP 2: HASTA UTTANASANA (RAISED ARMS POSE)
Breathing in, lift the arms upward and back, keeping the biceps close to the ears. In this position, you stretch the whole body up from the heels to the tips of the fingers.
Tip to deepen this yoga stretch: You may force the pelvis forward a little bit. Assure you’re reaching up with the fingers rather than trying to bend backwards.
STEP 3: HASTAPADASANA (STANDING FORWARD BEND)
While exhaling out, bow forward from the waist, keeping the spine erect. As you exhale completely, bring the hands downwards to the floor beside the feet.
Tip to deepen this yoga stretch: You may bend the knees, if necessary, to bring the palms down to the base. Now create a gentle effort to straighten the knees. It’s a good idea to hold the hands fixed in this position and not move them henceforth until we finish the sequence.
STEP 4: ASHWA SANCHALANASANA (EQUESTRIAN POSE)
Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look upwards.
Tip to deepen this yoga stretch: Ensure that the left foot is exactly in between the palms.
STEP 5: DANDASANA (STICK POSE)
As you breathe in, take the left leg back and bring the whole body in a straight course.
Tip to deepen this yoga stretch: Keep your arms perpendicular to the base.
STEP 6: ASHTANGA NAMASKARA (SALUTE WITH EIGHT PARTS)
Gently take your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the base. Raise your posterior a short bit. The two hands, two feet, two knees, chest and chin (eight body parts) should touch the base.
STEP 7: BHUJANGASANA (COBRA POSE)
Slide forward and lift the chest up into the Cobra pose. You may hold back your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling instead.
Tip to deepen this yoga stretch: As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to press the navel down. Recline on your stomach while tucking under the toes. Ensure you are stretching just as much as you can and not forcing your body.
STEP 8: ADHO MUKHA SVANASANA (DOWNWARD-FACING DOG POSE)
Breathing out, lift the hips and the tailbone to bring the body into an inverted ‘V’ pose.
Tip to deepen this yoga stretch: If possible, try and keep the heels on the ground and create a gentle effort to lift the tailbone, going deeper into the pose.
STEP 9: ASHWA SANCHALANASANA (EQUESTRIAN POSE)
Breathing in brings the right foot forward in between the two hands. The left knee goes down on the base. Press the hips down and look upwards.
Tip to deepen this yoga stretch: Place the right foot right between the two hands and the right calf perpendicular to the base. In this position, make a gentle effort to drive the hips down towards the floor, to deepen the stretch.
STEP 10: HASTAPADASANA (STANDING FORWARD BEND)
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
Tip to deepen this yoga stretch: Gently straighten the knees, and if you can, try and touch your nose to the knees. Keep breathing.
STEP 11: HASTA UTTANASANA (RAISED ARMS POSE)
While breathing in, rolling the spine up, raise the hands and bend backwards a little bit, pushing the hips slightly outward.
Tip to deepen this yoga stretch: Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.
STEP 12: TADASANA (MOUNTAIN POSE)
As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.
This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only this time, start by taking the left foot behind in step number 4 and bringing the right foot forward in step number 10. Once done, you would’ve completed one round of Surya Namaskar. You can practice it daily and increase the frequency gradually so you don’t feel dizzy. Some people perform 108 Surya Namaskar on the first day and complain about dizziness. All steps stretch your body and warm up your body for dancing. These steps play a crucial role in becoming a fruitful dancer.
Surya Namaskar is usually done early in the morning and the habit of waking up early is always considered good. Waking up early from bed is a sign of a healthy life. Surya Namaskar (paying obeisance to the Sun God) and declaring that it is essential for our well-being (well, it is of course). Nowadays, not everyone, but still a handful of them surely follow it as a traditional ritual. We become prone to a morning lifestyle and mornings are proven to be the most effective part of the day.
Stay Fit and Healthy!
Thanks for Reading!!!
Source: ART OF LIVING
Composed By: Abhay Ghanghas