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Surya Namaskar: What is its role in overall health?
Introduction
Surya namaskar(SN) is a yoga asana that has been practiced for centuries.
It is one of the most popular and ancient yoga poses that originated in India.
It has many health benefits and can be of great help to people in their everyday lives.
It is also said to improve blood circulation, induce a sense of well-being, improve digestion, and increase energy levels.
What is surya namaskar in realty?
Surya Namaskar is a yoga pose that is popular for its many benefits. It can be performed at any time of the day or night.
It is also known as the Sun Salutation. There are many different versions of the pose and each has its own meaning.
The basic steps of surya namaskar are to stand with the feet slightly apart and parallel to each other, and raise the arms up over the head.
The palms should be turned towards the Earth, and the arms should be held parallel to the body. The body should be kept as still as possible, with the eyes closed and the mind focused on the breath.
The sequence begins with Surya namaskar Vrksasana, which is a pose to open up the chest, followed by Sarvangasana (Shoulderstand), Padmasana (Lotus Pose), Shavanaprasna (Head-Breast-Arm Balance) and Matsyendrasana II/Virabhadrasan I(Mountain pose).
The basic form of the pose is to rotate your body clockwise around the north pole.
You can start by standing with your feet hip-width apart and your hands behind your back.
Look straight ahead and stance your legs firmly. From here, slowly begin to rotate your body around the north pole.
Begin by bending your elbows and keep your shoulders down and close to your ears.
Now slowly rise to the inverted pose (viparita karani). Pause briefly in the pose and then slowly return to the starting position.
Basic steps of of surya namaskar
Join your hands in front of chest, adopt Namaskara mudra (Salutation Pose).
1-Inhale deeply and raise your arms. Slowly bend backward, stretching arms and keep your elbows straight (Hasthauttanasana – Raised Arms Posed).
2-Exhale slowly bent forward, keep your palms by the side of your feet, and try to bring your forehead to your knees or shins (Padahastasana – Hand to Feet Posture).
3-Inhale and move the right leg away from the body in one big step backward and keep the right knee on the mat. Keep hands and feet firmly on the ground, with the left foot between the hands. Raise your head (Ashwasancalana – Equestrian Pose).
4-With exhalation take the left leg back and keep it together with the right leg. Keep arms straight, slightly lower your hips so that your body will be in a straight line, look forward (Chaturanga Dandasana- Four-Limbed-Staff Pose).
5-With inhalation bend your knees and keep on the mat then rest your hip on the heels, forehead on the mat, and stretch your arms forward (Shashankasana; Rabbit posture).
6-With inhalation move your body forward, keep your knees firm on the mat.
Exhale and put your chest on the mat in between your palms. Slightly raise your hips, keep your forearms straight and closer to the chest (Astanga Namaskarasana – Eight Limbed Salutation Pose).
7-Inhale and raise your trunk and bend backward as much as possible, bending the spine to the maximum (Bhujangasana, Cobra Pose).
8-Exhale and raise hips, keep your heels on the mat, elbows straight, push body backward (Parvatasana, Mountain Pose).
9-With inhalation bend your knee and keep on the mat then rest your hips on the heels, forehead on the mat and stretch your arms forward (Shashankasana, Rabbit Pose).
10-Inhale and move the right leg forward in one big step and keep your right foot in between the palms. Keep hands and feet firmly on the ground and left knee on the mat (Ashwasancalana – Equestrian Pose).
11-Exhale slowly and bring your left leg forward together with your right leg, bent forward, keep your palms by the side of your feet, and try to bring your forehead to your knees or shins (Padahasthasana Hand to feet Pose).
12-Inhale and raise the arms. Slowly bend backward, stretch your arms, and keep your elbows straight (Hasthauttanasana – Raised Arm Posed). Exhale and bring the hands down and join your palms in front of your chest; adopt Namaskara Mudra (Pranamasana, Salutation Pose).
Benefits of surya namaskar
There are a number of benefits to performing surya namaskar. One of the most common is that it can improve your balance and coordination.
It can also contribute to better circulation and flexibility. Additionally, it can help to relax your muscles and improve your focus and concentration.
If you are looking to improve your yoga skills, surya namaskar is a great starting point.
Surya Namaskar is a very peaceful and beneficial yoga sequence which can improve health in many ways.
It is important to be cautious about the possible side effects of practicing it excessively, but it is also important to practice it regularly to reap the benefits.
According to some study surya namaskar has been found useful in adolescent school children for improving self-control and mindfulness.
Surya namaskar itself considered as apart of mindfull based practices like yoga.
Basic practice of yoga includes sustained attention to physical vibrations, mental activity, breathing and periods of awareness through meditation.
It also increases selective and sustain attention. All these could be a possible explanation for improving mindfulness after surya namaskar.
As a result surya namaskar can be taught to school going children to improve their mindfulness and self-control, which can eventually prevent them from severe mental health related problems and boost their overall well-being.
Conclusion
Surya Namaskar, or the Sun Salutation, is a yoga practice which is said to benefit the body in many ways.
It is a very peaceful and gentle yoga sequence which calms the mind and balances the body.
The asana is said to promote good health by improving the circulation, reducing stress levels, and stimulating the mind and body.
It is important to practice surya namaskar regularly to reap the benefits. However, it is also important to be cautious about the possible side effects of practicing it excessively.
Excessive practice of surya namaskar can lead to fatigue, injury, and even dizziness. It is important to consult a yoga teacher or doctor if you are experiencing any side effects from surya namaskar.