Surya Namaskar, or Sun Salutation, is a popular and beneficial yoga sequence. Practised for centuries, it combines physical movements with breathing and mindfulness. If you are a beginner or an experienced practitioner, knowing the steps and benefits of Surya Namaskar can be great for your well-being. Let us get to know more about Surya Namaskar from this blog.
What is Surya Namaskar?
Surya Namaskar is a 12 poses of yoga set, performed in a sequence. It is often done in the morning to greet the sun and energise the body. These poses stretch and strengthen all major muscle groups which makes it a full-body workout. Along with the physical aspect, it also promotes mental clarity and peace.
When to do Surya Namaskar?
The best time to do Surya Namaskar is early in the morning on an empty stomach. Practising at sunrise helps your body wake up gently and prepares you for the day ahead. However, if mornings are not possible, you can practise it in the evening, at least three to four hours after your last meal. A calm and clean environment is ideal for getting the most benefits.
12 steps of Surya Namaskar
Surya Namaskar is like a symphony of postures, each gracefully transitioning into the next. The 12 steps or postures of Surya Namaskar are as follows:
Paramasana (Prayer pose)
- At the start, stand tall on a mat in a prayer position.
- This centred position sets the tone for your practice, grounding you in the present moment, fostering gratitude and enhancing mental focus.
Hasta Uttanasana (Raised arms pose)
- Inhale and raise your arms overhead while gently arching your back and looking up.
- This lengthens your spine, improves lung capacity and stimulates the nervous system, boosting energy and mental alertness.
Hasta Padasana (Hand to foot pose)
- Exhale, fold from your hips and bring your hand to the ground beside your feet.
- This pose stretches your hamstrings, calves and lower back, promoting flexibility and calming the nervous system.
Ashwa Sanchalanasana (Equestrian pose)
- Inhale, place your right foot back into a lunge, keeping the left knee bent and palms on the mat.
- This posture strengthens and stretches leg muscles, opens the chest and enhances balance and focus.
Dandasana (Stick pose)
- Move into a plank position, engaging your core and maintaining a straight line from head to heels.
- This pose builds upper body and strength, improves posture and prepares you for more challenging poses.
Ashtanga Namaskar (Eight-limb pose)
- Gently lower your knees, chest and spine to the ground, touching 8 points (hands, feet, knees and chest)
- This develops upper body strength, enhances arm and shoulder flexibility and cultivates mindfulness and concentration.
Bhujangasana (Cobra pose)
- Inhale, slide forward, lifting your chest and head while keeping your pelvis and legs on the ground.
- This opens up the chest, strengthens back muscles, enhances spinal flexibility and alleviates stress and fatigue.
Adho Mukha Svanasana (Downward-facing dog pose) or Parvatasana (Mountain pose)
- For Adho Mukha Svanasana, bend with your feet apart at hip width, keep your eyes on your stomach, arch your upper spine slightly and bend your arms towards the floor.
- Parvatasana may look the same but is different. Keep your feet together, look ahead, align your head and neck with your spine and keep your arms straight.
- For both poses, you have to lift your hips and form an inverted V shape.
- These poses stretch the spine, hamstrings and calves, strengthen the arms and shoulders, calm the mind and boost blood circulation.
Ashwa Sanchalanasana (Equestrian pose)
- Inhale and place the left foot back into a lunge, mirroring step 4.
- This posture continues to enhance leg stretching and balance while stretching the hip flexors and promoting stability.
Hasta Padasana (Hand to foot pose)
- Exhale and fold forward again, aiming to touch the ground with your palms or fingertips.
- This repeats the hamstring and lower back stretch, promoting flexibility and relaxation.
Hasta Uttanasana (Raised arms pose)
- Inhale, raise your arms overhead and gently arch your back as in step 2.
- This posture further elongates the spine, stretches the abdominal muscles and invigorates the body.
Tadasana (Mountain pose)
- Exhale and return to the prayer pose, standing tall with the palms pressed together in front of your chest. Then, bring your arms down to your sides and relax.
- This wraps up the sequence and allows you to absorb the benefits, fostering a sense of calm, unity and balance.
Benefits of doing Surya Namaskar daily
Practising Surya Namaskar regularly improves flexibility, strength and balance. It helps in:
- Enhancing blood circulation
- Reducing stress and anxiety
- Supporting weight management
- Improving digestion
- Boosting immunity
It is also helpful for the elderly, as it keeps joints mobile and muscles active. However, older adults should begin slowly and consult a doctor before starting any new exercise.
While looking after your health, it's equally important to care for your parents. As they age, their medical needs increase and having proper medical insurance for parents can ease many financial worries. Choosing a good policy ensures they receive timely medical care without added stress.
Conclusion
Surya Namaskar is more than just a workout, it is a complete wellness routine for the body and mind. With just a few minutes daily, it can bring lasting health benefits. Combined with thoughtful care like medical insurance for your parents, you can promote a healthier lifestyle for your entire family. Start small and stay consistent to enjoy the journey to better health.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.