Surya Namaskar is one of the basic yoga practices; it stimulates your
whole Sharira (body), Mana (mind) and is a prayer of gratitude toward the Sun.
Furthermore, it is perfect for those looking to perform an intensive workout in
a small amount of time. If you manage to complete the all asanas or yoga poses of this yoga sequence, it is equivalent to you
having done 288 powerful yoga postures.
Surya
Namaskar should perform at Suryodaya muhurta as well as early in
the morning. However, if you are pressed for time, then you can do it in
the evening as well. But before starting your yoga routine, ensure
that your stomach is empty.
Practicing Sun Salutation in the
morning rejuvenates your body and refreshes your mind. It makes you more active
and also prepares your body to take on everyday tasks with enthusiasm. Another
benefit of performing this yoga sequence early in the morning is that during
this time, the ultraviolet rays are not very harsh. As a result, your skin
doesn’t get overexposed to the sun and you can enjoy the benefits of
this asana thoroughly.
Surya Namaskar consists of importantYogasanas and
Pranayama. The Pranayama and thus its advantages are
skillfully incorporated in Surya Namaskar. The Mantras (Bija
Mantras), which are chanted before practicing, are also very useful. In all this Surya Namaskar is an appreciated exercise among people of all ages
from kids to old age people.
In all one Namaskar includes 10 different positions, they are:-
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Position 1
(PRANAMASANA)
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Inhale
and maintain the position as shown in figure in standing position with hands
joined together near chest, feet together and toes touching each other.
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Position 2 (HASTA
PADASANA)
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Exhale
and bend forward in the waist till palms touch the ground in line with the
toes. Don't bend knees while performing. At first you may find it difficult
to attain the ideal position but try to bend as much as possible without
bending in knees.
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Breathing
EXHALE
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Position 3 (ASHWA SANCHALANASANA)
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Inhale and take the left leg back with left toes
on the floor, press the waist downwards and raise the neck, stretch the chest
forward and push shoulders backwards. Keep the right leg and both the hands
in the same position. Keep the right leg folded.
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Breathing
INHALE
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Position 4
(CHATURANGA DANDASANA)
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Hold
the breath and raise the knee of left leg. Take the right leg backwards and
keep it close to the left leg. Straighten both the legs and both hands. Keep
the neck straight and site fixed. Keep both the toes erect. Take care that
the neck, spine, thighs and the feet are in a straight line.
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Breathing
HOLD
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Position 5 (ASTANGA
NAMASKAR)
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Exhaling bend both the hands in elbows and touch
forehead on the ground, touch the knees on the ground, keep both the elbows
close to chest. The forehead, chest, both the palms, both the toes, knees
should touch the ground and rest of the body not touching the floor. Since
only eight parts rest on the ground, it is called ' Ashtanga' position.
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Breathing
EXHALE
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Position 6
(BHUJANGASANA)
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Inhale and straighten the elbows, stretch the
shoulders upwards, press the waist downwards but don’t bend the arms. Keep
the knees and toes on the floor. Push the neck backwards and site upwards.
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Breathing
INHALE
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Position 7 (ADHO MUKH
SVANASANA)
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Hold
the breath, bend the neck downwards and press the chin in the throat, push
the body backwards and touch the heels on the ground, raise the waist
upwards, do not move the palms on the floor.
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Breathing
HOLD
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Position 8 (ASHWA
SANCHALANASANA)
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Hold
the breath as in position 7, bring the right leg in the front and place it in
between the hands like in position 3 but instead of left leg in the front
here take right leg and place left leg in the back with left knee and toes on
the ground.
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Breathing
HOLD
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Position 9 (HASTA
PADASANA)
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Exhale and bring the left leg forwards as in the
position 2 and place it in between both the arms.
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Breathing
EXHALE
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Position 10
(PRANAMASANA)
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Inhaling
start getting up and attain the position as in position 1.
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Breathing
INHALE
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Mistakes
during Surya Namaskar
Wrong Breathing Technique
Performing:
During yoga, you must synchronize your body moves with your
breathing. This is true in the case of Sun Salutation also. Sacrificing your
breathing techniques for movement does not yield the desired result. Practice
slowly but correctly.
Skipping of Hasta Uttasana
Skipping the Hasta Uttanasana breaks
the cyclic balance of breathing and movement. It also takes away the opportunity
to strengthen and decompress your spine. Furthermore, your neck also
experiences unnecessary strain.
Dropping the Lower Spine during Chaturanga
Dandasana
While performing the
Four-Limbed Staff Pose, beginners often place pressure on their lower spine. As
a result of this, the lower body sinks toward the floor and people end up
developing back pains.
The solution to this
problem is simple. If you are making the same mistake yourself, first press
your legs and palms into the ground. After that, engage your abdominal and
upper body muscles. This will ensure that your spinal cord stays erect.
Confusion between Bhungasana & Urdha Mukha Svnasana
There are so many confuse the Bhujangasana
and the Upward Facing Dog Pose (Urdhva Mukha Svanasana). The result of this confusion is
that they end up performing neither poses; instead, it becomes something
completely different.
To avoid getting confused, it is
recommended that you first master the Cobra Pose. Once that is done, and you’ve
completed your Surya Namaskar routine, you can move on and practice
the advanced dog yoga poses separately.
Not Moving Forward at Ashwa Sanchalanasana
Toward the end of Sun
Salutation, the transition from the Downward Facing Dog Pose to the Equestrian
Pose can be quite tricky, especially while trying to move your foot
between your hands.
Beginners often end
up in a weird posture during which their knees are extended way
further than they should. As a result, too much pressure is placed on
the knees, and your hip flexors are not properly stretched. To avoid this
mistake, you should drop and bend your knees a little longer and then try
moving your foot backward.
Lack of Proper Warm up
Instead of performing light
warm-up exercises, many beginners tend to jump right into their Surya
Namaskar routine. This can lead to muscle injuries, especially if your
body is not flexible.
Apart from warming up,
cooling down is also equally crucial after a workout, including yoga. So before
practicing Sun Salutation, start with some light stretches and joint rotation.
After completing the sequence, end it with some relaxing stretches.
Incompletion of Cycle
In Surya Namaskar, after
performing all poses, you have to go back to the Pranamasana position.
This marks the completion of one cycle. After that, you enter into the new
cycle. However, many starters end up skipping this pose, which creates an
incomplete circle.
Improper Alignments
In Surya Namaskar,
every pose requires your undivided attention and must be performed correctly.
Alignment errors can hurt your joints, cause muscle strains, and intensify back
pains. So, while practicing, be aware, and stay in the present.
Performing All Sets in a Single
Cycle
Surya Namaskar should
be done slowly. However, some students try to complete all 12 rounds at the
same time. The fear that they might end up losing their momentum does not allow
them to stop.
You should avoid this. It
is better to take breaks and progress at your own pace. While creating momentum
might make it easier to perform the sets, however, it is not a requirement for
this yoga routine.
Surya
Namaskar for Aged Person at Sitting Posture
For those of us who have stiff
joints, less mobility, injuries, or other conditions that prevent us from
performing the full Sun Salutation, there is always the option of modifying it
by using a chair without arm.
STEP 1. Begin with
the back of the chair behind you. It may be beneficial to support your back
with a cushion on the lower back and it may also be beneficial to keep a pillow
under your buttocks.
STEP 2. On an inhale
lift the arms up over the head and gently lean back against the back of the
chair being careful not to let the neck fall too far back.
STEP 3. On an
exhale, keeping the back straight slowly drape the trunk over the legs, sliding
the hands along the shins.
STEP 4. On an
inhale, slide the hands back up and come back to a seated position, drawing the
right knee in towards the chest. Lean into the chair back and open through the
chest.
STEP 5. On an
exhale round the back and draw the head towards the knee, dropping the
shoulders.
STEP 6. Release
the right leg. Repeat on the other side.
STEP 7. After both
sides are complete, reach your arms over hand and lean against the back of the
chair, perform another forward bend, come back and perform one last back bend,
and return to an upright position with the hands in prayer position.
Contradictions of Surya Namaskar
·
Cardiac / Heart patients should consult doctor before practicing this yoga
routine.
·
If you are suffering
from Back Ache, Spine Disorder; you must practice Sun
Salutation under your yoga expert’s guidance.
·
People having High
Blood Pressure (Hypertensive people) issues can avoid this sequence.
·
Arthritis leads to knee stiffness and thus hinders mobility.
Since Surya Namaskar involves knee movements, you must perform it
with caution if you are an arthritis patient.
·
People suffering due
to Hernia must refrain from practicing Sun Salutation as well.
·
If you have a severe Wrist
Injury, you can avoid this yoga sequence.
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During Pregnancy, Sun Salutation should not practice as it puts pressure
on the back and abdominal regions, thereby harming both the mother and the
fetus.
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Women must also avoid
performing Surya Namaskar during Menstruation.
Benefits of Surya Namaskar
Body becomes Relax & Flexible
Surya Namaskar‘s
various poses engage different parts of your body. As a result, your
whole body ends up getting toned. It also makes your body more flexible. This
results in improving your overall posture and makes it easier to balance your
body.
Reduce Obesity or Body Weight
The regular practice of this
Asana boosts your metabolism, which helps to reduce weight in the belly area.
Along with that, it also stretches your abdominal muscles, strengthens your
skeletal muscles, and prevents unwanted fat deposition in these regions.
Provides Healthy Hair & Skin
Surya Namaskar enhances
your blood circulation. As a result, the natural glow of your skin returns.
Along with that, it also prevents the occurrence of wrinkles, hair loss, and
greying of hair. This gives you a youthful and radiant look.
Regulate Blood Pressure and
Cardiac Function
Sun Salutation is a natural
remedy for blood pressure fluctuations. It is also very beneficial for heart
muscles and is an excellent way to treat irregular heartbeats. This yoga
technique also reduces your sugar levels. As a result, the risk of heart attack
reduces, and your eyes, kidneys, and nerves stay healthy.
Improves body energy & mind
consciousness
Like other asanas, this
routine also focuses on breathing exercises. This relaxes your mind and
sharpens your intellect. A relaxed mind, combined with a healthy body causes
your energy levels to rise and makes you self–aware.
Improves Nutrients Absorption
In the modern age, people
don’t have time to sit down and enjoy a healthy meal. This has led to the
development of an unhealthy lifestyle, which in turn has caused an increase in
many illnesses such as PCOD, PCOS, and obesity. By performing Surya
Namaskar daily, you can boost your digestive system and prevent many
diseases from occurring.
Enhanced digestion makes it
easier for the body to absorb nutrients. Better nutrient absorption regulates
hormones and enables the body to perform vital functions smoothly. Thus your
overall health improves.
Enhance Calmness & Stability
Deep breathing techniques,
combined with specific asanas, have a positive effect on your
nerve cells. Performing Sun Salutation proves beneficial for your brain. It can
create a sense of balance between your brain’s left and right side. This
increases your emotional stability and enhances your creative and mental
capabilities.
In addition to that,
practicing Surya Namaskar improves the functioning of your endocrine
system, especially your thyroid glands. This causes a decrease in anxiety and
mood swings. It also induces a calming effect which enables you to concentrate
and allows you to think clearly.
Regulates Menstrual Cycle
Females with irregular periods
can use this yoga technique to regulate their menstrual cycles. The daily
practice of this routine can also make childbirth easier. Furthermore, it can
also alleviate extreme period pain.
Improves Sleep
Surya Namaskar helps
insomnia patients. It releases stress, tension, relaxes the mind and induces
sleep. It also ensures that you don’t become dependent on drugs and can fall
asleep naturally.
Detoxify body / Removes Ama
An integral part of Sun
Salutation is the inhalations and exhalations. If done correctly, it can help
in the proper functioning of your lungs. Along with that, the amount of fresh
oxygen supplied to your blood also increases. This releases carbon dioxide and
other gases from your system and detoxifies your body.
Improves Bone Health
The lack of Vitamin D weakens
an individual’s bones and can also cause skeletal deformities. People suffering
from Vitamin D deficiency also have a high risk of heart diseases and premature
death. Since Surya
Namaskar is performed while facing the sun,
it helps your body to absorb the required amount of Vitamin D. This ensures
that both your bones and body remain healthy.
Chanting of Mantras with Every
Step of Sun Salutation
When practicing Surya Namaskar,
Chanting mantra with asana gives a positive frequency to your mind and soul.
The mantras are as follows:
II
ॐ ध्येयः
सदा सवित्र मण्डल मध्यवर्ती नारायण सरसिजा सनसन्नि विष्टः
केयूरवान मकरकुण्डलवान किरीटी हारी हिरण्मय वपुर धृतशंख चक्रः II
केयूरवान मकरकुण्डलवान किरीटी हारी हिरण्मय वपुर धृतशंख चक्रः II
ॐ मित्राय नमः।
ॐ रवये नमः।
ॐ सूर्याय नमः।
ॐ भानवे नमः।
ॐ खगाय नमः।
ॐ पूष्णे नमः।
ॐ हिरण्यगर्भाय नमः।
ॐ मरीचये नमः।
ॐ आदित्याय नमः।
ॐ सवित्रे नमः।
ॐ अर्काय नमः।
ॐ भास्कराय नमः।
ॐ श्री सवितृसूर्यनारायणाय
नमः।
II आदित्यस्य नमस्कारन् ये कुर्वन्ति
दिने दिने
आयुः प्रज्ञा बलम् वीर्यम् तेजस्तेशान् च जायते II
आयुः प्रज्ञा बलम् वीर्यम् तेजस्तेशान् च जायते II
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