Surya Namaskar, also known as Sun Salutation, is an important part of yoga practice that brings together movement, breathing and mindfulness. It is a set of 12 yoga postures done in a flowing sequence, usually at sunrise. This ancient practice is a complete exercise that benefits your physical health, improves breathing and calms the mind.
In this blog, let us understand what Surya Namaskar is and how it can benefit your health in many ways.
What is Surya Namaskar?
Surya Namaskar is a combination of 12 body postures, performed one after another, while keeping breathing in sync with the poses. Traditionally practiced at sunrise, each round of Surya Namaskar includes a series of forward bends, backward stretches and pranayama (breath control), making it a complete body workout that energizes every system.
By combining poses (asanas), breathing techniques (pranayama) and focus, Surya Namaskar helps bring balance to the body and mind. It increases energy levels, strengthens muscles, improves blood circulation and supports overall well-being.
What are the health benefits of Surya Namaskar?
Here are some of the most important Surya Namaskar yoga benefits —
- Helps with weight loss: Surya Namaskar involves a series of dynamic movements that involve various muscle groups. This activity accelerates the heart rate, burns calories and aids in shedding excess weight. The synchronicity of breathing and body movement also supports metabolism, helping manage weight effectively.
- Strengthens muscles and joints: The practice encompasses a sequence of postures requiring the body to support its weight differently. This upgrades overall muscle strength and flexibility. The weight-bearing nature of this practice adds to stronger bones and joints, diminishing the risk of osteoporosis and joint pains.
- Improves complexion: Surya Namaskar boosts blood circulation, ensuring oxygen and nutrients reach the skin cells. This process rejuvenates the skin and imparts a natural glow, effectively imparting a healthier complexion. Additionally, sweating during the practice helps flush out toxins and enhances skin health further.
- Improves digestive health and efficiency: The asanas in Surya Namaskar positively affect the internal organs, especially the digestive system. This stimulation enhances the digestive processes, alleviates constipation and promotes better absorption of nutrients. It also helps prevent gastrointestinal disorders by regulating the secretion of digestive juices.
- Helps combat insomnia: Regular practice of Surya Namaskar calms the mind and decreases stress and anxiety. The meditative aspect of the practice induces relaxation, making it beneficial for those struggling with sleep disorders like insomnia. Promoting overall mental well-being, it sets the stage for restful sleep.
- Keeps periods on schedule: Surya Namaskar can positively affect the endocrine system, which regulates hormonal balance. For women, a balanced hormonal profile can lead to a more regular menstrual cycle and reduced discomfort. This practice also alleviates the symptoms of PMS or Premenstrual Syndrome.
- Acts as therapy for frozen shoulders: The controlled movements and stretches involved in Surya Namaskar can effectively relieve conditions like frozen shoulders. The gentle yet consistent motions help restore mobility and reduce shoulder joint stiffness. It also promotes blood flow to the affected area, aiding in healing.
- Stretches abdominal and spinal cord muscles: The arching and folding postures in Surya Namaskar provide a gentle stretch to the spinal cord, promoting spinal flexibility and diminishing back pain. Additionally, the engagement of abdominal muscles not only aids in core strength and toning of muscles but also supports better posture.
- Improves calcium levels: Surya Namaskar helps stimulate bones to retain calcium, reducing the risk of osteoporosis. Engaging in this practice helps the body maintain calcium and supports better absorption of minerals like magnesium and phosphorus.
- Enhances concentration: Surya Namaskar focuses on synchronising the breath with movement, providing an opportunity to focus and observe the body closely. The practice cultivates discipline and promotes deeper concentration, leading to a calmer and more alert mind.
How many Surya Namaskars should be done in a day?
The number of Sun Salutations to be done depends upon your current fitness and health goals-
- Beginners: Begin with 3-5 rounds daily and slowly increase the number of repetitions while decreasing the time between each pose.
- Intermediate practitioners: Aim for 6-12 rounds for general wellness.
- Advanced practitioners: Up to 24 rounds (or more) for increasing endurance and strengthening muscle flexibility.
Conclusion
Surya Namaskar is a holistic practice that not only salutes the sun but also the well-being of the body, mind and spirit. The myriad health benefits of Surya Namaskar steps are a testament to the wisdom embedded in ancient practices. In a world where stress and sedentary lifestyles have become the norm, embracing practices like Surya Namaskar can be a transformative step towards reclaiming your health and vitality. So, unroll your mat, face the rising sun and embark on a journey of rejuvenation through this ancient and profound practice.
If you are suffering from a chronic health condition or someone elderly in your family is planning to include Surya Namaskar in their routine, this is a crucial time to talk to the doctor and medical insurance provider. This way, you can plan to complement your practice of Surya Namaskar with the security of a health insurance or senior citizen health insurance, in case any complications arise due to the intensity of the regimen.
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 your general physician or another certified medical professional for any questions regarding a medical condition. 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.