Surya Namaskar Ek, Fayde Anekh. In Surya Namaskar, Surya refers to “the sun,” and Namaskar means “bowing down in respect.” This has been the most popular yogic kriyas for many decades now, as it combines 12 yoga asanas in a yogic sequence.
Practicing Surya Namaskar daily helps in balancing three constituents of your body, i.e., Kapha, Pitta, and Vata, which will help you lead your life in a greater way and influence your creativity and intuitive abilities. It’s simple yet powerful poses are what make it possible for people of all age groups to perform it, anytime, anywhere
Types of Surya Namaskar
Over the centuries, Surya Namaskar has evolved, and its poses have differed into various styles and variations. Moreover, this is one yogic kriya that never diminished but has only expanded. In reality, Surya Namaskar is integrated into various types of yoga styles.
Let’s take a look at them in the section below:
1. Ashtanga Surya Namaskar: In the Ashtanga Surya Namaskar series, sun salutations have two forms – Type A and B. Type A consists of 9 Vinyasas and type B consists of seventeen vinyasas.
2. Hatha Surya Namaskar: It is performed through the 12 spinal poses, which puts deep emphasis on breathing prominently. It is one of the most commonly practiced Surya Namaskar styles and possibly the easiest one.
3. Iyengar Surya Namaskar: Iyengar Surya Namaskar is similar to the Hatha practice, but here the focus is a little more on pace and energy, wherein, it is performed at a quicker pace than other Surya Namaskar types.
How To Do Surya Namaskar – Hatha Style
In this section let’s spend some time exploring the 12 classic poses of traditional Hatha Surya Namaskar.
Pose 1 – Prayer pose (Pranamasana)
Execution:
- Start by standing straight at the front of your mat, bringing your feet together, and keeping arms loose alongside.
- Now, close your eyes and bring your palms to meet in the center of your chest. Relax the whole body.
Benefits:
- This pose relaxes the nervous system and helps improve balance. It also helps relieve stress and anxiety.
Pose 2 – Raised arms pose (Hasta Uttanasana)
Execution:
- Hasta Uttanasana is started by exhaling deeply
- Inhale deeply thereafter, stretching your arms forward and bringing them up over your head.
- Look up and stretch the body slightly backward by pushing your pelvis forward.
- Breathe out. (Focus on breathing-in when you arch backward, and as you bend forward breathe-out.)
Benefits:
- Stretches and tones the muscles of the abdomen.
- Expands the whole body from heel to the tip of the fingers.
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 benefits required by the body, keeping you fit and healthy for a better tomorrow.
Balance of Dosha: Pita, Kapha, and Vata are three doshas that can go out of balance due to various causes. It is majorly affected by the weather, food, everyday bad activities, stress at work, and depreciated sleep. However, you can keep your dosha in line with practicing Surya Namaskar daily.
Weight-loss Booster: Simply stretching the abdominal muscles will certainly make you lose extra calories through Surya namaskar. It also manages the hormonal secretions from thyroid glands that are responsible for weight gain.
Improves mental health: Surya Namaskar has a great significance to strengthen their focus and relax their minds while reducing sleepiness, somatic stress, worry, and negative emotions. It can help to revitalize the brain by engaging the spinal cord. A daily 15-minute practice can reap great results for the brain.
The Note
Surya Namaskara is a power-packed practice where each of the 12 steps has its own benefits. It is best done at sunrise on an empty stomach. Apart from its physical benefits, it reduces stress and revitalizes you.
Conclusion
The physical benefits of Surya Namaskar are plenty. This 12-posture yogic kriya lubricates all the joints of your body by synchronizing with your breath giving you better physical health and mental concentration. The regular practice of 12 rounds of Surya Namaskar not only gives you enormous benefits that let you discover who you are but also keeps your body healthy and fit from the inside out!
Disclaimer: The purpose of this article is just to disperse knowledge and spread awareness. It does not intend to replace medical advice by professionals.
Frequently Asked Questions (FAQs)
Q. What are the 12 steps of Surya Namaskara?
Surya Namaskar starts with Pranamasana (Prayer Pose), followed 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 again Parvatasana (Mountain Pose), Ashwa Sanchalanasana (Equestrian Pose), Hasta Padasana (Hand to Foot Pose), Hasta Uttanasana (Raised Arm Pose), and finally Tadasana (Standing Mountain Pose).
Q. How many Surya Namaskara should be done in a day?
If you are a beginner, stick to doing it four or five times every day. You can increase the number of sets as you practice. However, if you feel any discomfort or pain, consult a doctor immediately.
Q. What are the benefits of Surya Namaskara?
Regular practice of Surya Namaskar can be beneficial to you in a number of ways. It can help you lose weight, strengthen and tone your muscles and joints, improve digestive functioning, improve respiratory health and manage stress.
Q. Can I lose 10 kgs with Surya Namaskara?
Yes, it can help you lose weight but gradually. Losing 2 kilos a month is called a healthy weight loss timeline. As 1 Surya Namaskar makes you lose 13.90 calories. However, solely depending on it to lose weight is not ideal. There are a number of factors that will together help you healthily lose weight, like a balanced diet, better sleep cycle, lesser stress, etc.
Q. Which is the best time to do Surya Namaskar?
Surya Namaskar can be practiced any time of the day. However, sunrise is considered the ideal time as the morning sun refreshes your body and mind.