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Surya Namaskara, also known as Sun Salutation, is a series of yoga poses performed in a sequence of twelve steps. Practicing Surya Namaskara daily energizes the body, calms the mind, and enhances overall well-being. Here is a detailed guide to its technique, benefits, and precautions, designed to be simple and easy to follow.
What is Surya Namaskara?
Surya Namaskara is a traditional yoga practice involving seven asanas (poses) performed in twelve sequential steps. It is often practiced early in the morning, ideally facing the rising sun. This practice harmonizes the body and mind through synchronized movements and breathing techniques.
Step-by-Step Technique
1. Starting Position (Samasthiti)
- Stand straight with feet together and arms resting by the sides.
- Distribute your weight evenly on both feet and maintain balance.
2. Namaskarasana (Prayer Pose)
- Inhale deeply, then exhale while bringing your palms together in front of the chest in a prayer posture.
3. Hastottanasana (Raised Arms Pose)
- Inhale and raise both arms upward.
- Stretch the body and arch backward without bending the knees.
4. Padhastasana (Hand-to-Foot Pose)
- Exhale and bend forward from the hips.
- Keep your spine straight and place your hands on the ground beside your feet.
- Try to touch your forehead to your knees without bending them.
5. Ashwasanchalanasana (Equestrian Pose)
- Inhale and stretch your right leg back as far as possible.
- Place your right knee on the ground while keeping the left knee bent at a right angle.
- Arch your spine slightly and look upward.
6. Parvatasana (Mountain Pose)
- Move your left leg back to meet the right leg.
- Exhale and lift your hips to form an inverted “V” shape.
- Keep your arms and legs straight, with heels touching the ground.
7. Ashtanga Namaskarasana (Eight-Point Pose)
- Lower your knees, chest, and chin to the floor, keeping your hips slightly elevated.
- Ensure your toes, knees, chest, hands, and chin touch the ground simultaneously.
8. Bhujangasana (Cobra Pose)
- Inhale and lower your hips to the floor.
- Raise your head and chest upward, keeping the palms firmly on the ground.
- Lift your upper body up to the navel.
9. Parvatasana (Mountain Pose)
- Exhale and return to the inverted “V” position as described in step 6.
10. Ashwasanchalanasana (Equestrian Pose)
- Inhale and bring your right leg forward, placing the foot between your hands.
- Keep the left leg extended back, with the knee touching the ground.
- Arch your spine and look upward.
11. Padhastasana (Hand-to-Foot Pose)
- Exhale and bring the left leg forward to join the right foot.
- Keep your hands on the ground and try to touch your forehead to your knees without bending them.
12. Namaskarasana (Prayer Pose)
- Inhale, stretch your arms upward, and then bring them down to join in the prayer position.
- Return to the starting position.
Dos and Don’ts
Dos
- Maintain balance throughout the practice.
- Follow the proper breathing pattern for each step.
- Start slow and increase the pace gradually.
Don’ts
- Avoid practicing if you have high blood pressure, fever, slipped disc, or hernia.
- Do not overexert yourself or push beyond your capacity.
Benefits of Surya Namaskara
- Improves Physical Health
- Enhances blood circulation throughout the body.
- Stimulates digestion and helps relieve constipation.
- Promotes weight loss by reducing body fat.
- Boosts Mental Well-being
- Increases concentration and mental clarity.
- Reduces stress and promotes calmness.
- Strengthens Respiratory System
- Improves oxygen exchange by removing carbon dioxide and replenishing fresh oxygen.
- Enhances brain function by supplying oxygenated blood to the brain.
- Supports Flexibility and Muscle Strength
- Strengthens the muscles and joints.
- Improves posture and flexibility.
Why Should You Practice Surya Namaskara?
Surya Namaskara is a holistic practice that combines physical movements with mindfulness and breath control. It requires no equipment and can be performed by anyone with basic physical fitness. By dedicating just 10–15 minutes daily, you can experience profound improvements in both your physical and mental health.
Conclusion
Surya Namaskara is more than just an exercise; it’s a complete workout for the body and mind. Whether you want to improve your fitness, find inner peace, or simply start your day on a positive note, Surya Namaskara is the perfect choice. Embrace this ancient practice and unlock its incredible benefits for a healthier and happier life.
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