Surya Namaskar (Sun Salutation): A Comprehensive Guide to Its Steps, Benefits, Timing, and Best Practices

The famed Sun Salutation, or Surya Namaskar, series of yoga poses represents a comprehensive approach to mental, physical, and spiritual well-being. With roots in ancient Indian customs, this ritual honours the sun, which is regarded as a source of vitality and energy, in addition to being a kind of exercise. The several advantages of Surya Namaskar will be examined in this blog post, along with the actions involved, the ideal times to practise, and crucial pre- and post-session procedures.

Table of Contents

What is Surya Namaskar (Sun Salutation)?

The twelve postures that make up Surya Namaskar are performed in a flowing sequence, usually with coordinated breathing. Every pose aims to increase general flexibility and balance while strengthening and stretching various muscle groups. In addition to its health benefits, Surya Namaskar is a meditation technique that promotes self-awareness and mindfulness, strengthening the bond between the mind and body.

The Steps of Surya Namaskar

The following twelve postures are part of the classic Surya Namaskar routine, which is usually done in two rounds:

1.Pranamasana (Prayer Pose): Stand upright, place your toes together, and put your palms on the middle of your heart.
The above position lays out the task’s goal.

2.Hastauttanasana (Raised Arms Pose): Take a breath, lift your arms above your head, arch your back a little, and look up. The chest expands and the region of the abdomen can be stretched in this position.

3.Hasta Padasana (Hand to Foot Pose): Breathe out and bring your hands to the floor next to your feet by bending forward from the hips. This pose stretches the hamstring and lower abdominal muscles.

4.Ashwa Sanchalanasana (Equestrian Pose): Take a breath, lower your hips, and face forward as you take a stride back with your right foot. This position extends the hip flexors and opens up the rib cage.

5.Dandasana (Plank Pose): Exhale and take a stride backward with your left foot until your head and heels form a straight line. This pose strengthens the core and arms.

6.Ashtanga Namaskara (Eight-Limbed Pose): Bend your body to the floor while maintaining the elbows close to your sides. This pose prepares the body for the following one and uses the entire body.

7.Bhujangasana (Cobra Pose): Take a breath of air. Bend your back and raise your chest off the ground. The spine gets stronger and the heart becomes active in this position.

8.Adho Mukha Svanasana (Downward Facing Dog): Breathe and lift your legs to create a reverse V with your body. In this position, the thighs and entire back are stretched.

9.Ashwa Sanchalanasana (Equestrian Pose): :Take deep breaths focus forward, move the right leg ahead between your two palms, and relax your hips.

10.Hasta Padasana (Hand to Foot Pose): Bring your left toe down to meet the ground with your right before lowering forwards and releasing without the hands on the floor.

11.Hastauttanasana (Raised Arms Pose):Inhale, raise your arms in the air, and arch your back slightly as you do so.

12.Pranamasana (Prayer Pose): To complete one circle, exhale and stand back up, bringing your palms together at the Centre of your heart.

Benefits of Practicing Surya Namaskar Daily

There are numerous advantages to including Surya Namaskar into your everyday routine:

1.Physical Fitness: Surya Namaskar’s dynamic style improves flexibility, strengthens different muscle groups, and supports cardiovascular health.

2.Weight Management: Surya Namaskar is a full-body workout that increases metabolism and burns calories, which can help with weight loss and control.

3.Improved Digestion: The series of postures improves digestion and eases constipation by stimulating the digestive organs.

4.Stress Reduction: Surya Namaskar’s meditative and focused breathing techniques aid in lowering stress and anxiety while fostering emotional equilibrium and mental clarity.

5.Enhanced Focus and Concentration: Frequent practice cultivates awareness, which can enhance concentration and focus, making daily chores easier.

6.Increased Energy Levels: Surya Namaskar is a great way to start the day because of its energising properties, which can increase energy levels.

7.Spiritual Connection: Surya Namaskar is a spiritual practice that promotes inner peace and harmony for many practitioners by strengthening their connection to the self and the world.

The Best Time to Practice Surya Namaskar

There are specific periods of day when Surya Namaskar is most helpful yet it can be done at any moment of day:

– Early Morning: You can capture the day’s new energy by performing Surya Namaskar early in the morning, ideally at sunrise. The perfect setting for this activity is the crisp early air and the rising light.

– Sunset: Sunset is another good moment since it’s a chance to reflect on the day and mark the start of the evening. You may unwind from the previous day while becoming ready for a good night’s sleep by exercising now.

– Before Meals: Before meals, Surya Namaskar might improve appetite and promote digestion.

Things to Do Before and After Surya Namaskar

Before Practicing

1.Hydration: Ensure you are well-hydrated before practicing. Take a glass of water to maintain your body hydrated.

2.Warm-up: To loosen your joints and muscles, do a quick warm-up. Your body can be prepared for the practice with easy stretches or mild cardiovascular exercises.

3.Establishing Intentions: Give your practice a long-term goal. Give your hobby a long-term objective. This might be an emphasis on mindfulness, thankfulness, or any other personal objective you have in mind.

After Practicing

1.Cool Down: After complete your rounds of Surya Namaskar, take some time to relax. To return your heart rate to normal, you can sit in a contemplative position or do some light stretches.

2.Hydrate: After the practice, rehydrate your body by drinking water.

3.Reflect: Take a few minutes meditating on your practice. Comment on how you experienced during the discussion and any new insights you gained.

4.Avoid Heavy Meals: After performing Surya Namaskar, it is best to wait at least half an hour before eating a substantial meal to give your body time to adjust.

Conclusion

Performing Surya Namaskar is a profound practice that has various psychological, spiritual, and physical advantages. You can develop a stronger bond with yourself, increase mental clarity, and improve your physical health by implementing this series of positions into your everyday practice. Consistency and mindfulness are crucial, regardless of whether you decide to practise in the early hours of the morning or at sunset. As you set out on this path, keep remembering to pay close attention to your body, honour its constraints, and welcome the curative qualities of Surya Namaskar.