Surya Namaskar or Sun Salutation plays a significant role in daily yoga sessions. Moreover, any kind of flow yoga or vinyasa uses the Surya Namaskar posture to achieve a synchronised state. The body movement is often aligned with the breathing cycle to acquire a state of equilibrium. In other words, Surya Namaskar is the precursor to any vinyasa posture that you can think of.
It turns out that the benefits of Surya Namaskar are also diverse, covering physical, mental, and emotional well-being. Here’s more on the benefits of Surya Namaskar and how to perform it with perfection.
1. Helps to Warm-up
Surya Namaskar is usually done at the beginning of the yoga sessions. This is an effective means to warm up the body before you transition into something more intense. The combination of stretching and light motions helps to wake up your body and sends signals to the brain to activate the nerves. Engaging in Sun Salutation during yoga gets you more effective results.
2. Raises Your Heart Rate
The asana is also beneficial for regulating your heart rate and kickstarting a cardio session. On busy days, simply conducting Surya Namaskar can help you acquire the same heartbeat as a full-fledged round of yoga. The trick here is to make the movements faster without compromising the adequate alignment of the body. While you are expected to conduct this posture faster, do not skip the details. Initially, you need to jump forward and then backwards to acquire the swift cardiac motion and increased cardio boost.
3. Tone Muscles
Surya Namaskar, accompanied by a vinyasa sequence, can effectively flex the leg and arm muscles. Gradually, with the involvement of the abs, these muscles are also drawn into shape. Surya Namaskar is light and considered a highly relevant posture for muscle relaxation and contraction.
4. Enhances Flexibility
The benefits of Surya Namaskar also extend to enhancing body flexibility. Start with Surya Namaskar and extend to Downward-Facing Dog posture or Uttanasana to get your hamstrings involved. Moreover, in this asana, you also involve your shoulders, arms and back. Keep your breathing cycle uniform and stretch as much as your body permits. Hence, Sun Salutation coupled with other postures can increase the overall body flexibility.
5. Boosts Immune Responses
Moving your body every day and doing a few stretches isn’t just about improving flexibility. It also helps boost your immune response. As your heartbeat increases in every cycle, the lymphatic system also kicks off. This compels the immune system to offer a prompt response and avert the chances of illness.
6. Aligns Breathing And Movement
Pay attention to coordinating your movement with the rhythm of the heartbeat. Synchronising the body movement with the breathing cycle can help you derive beneficial effects like freshness of mind and body fitness. This also helps to create a sense of alertness in the body, along with impacting the energy chakras in the body. The more consistent you are with the practice, the more natural the process becomes. It also helps you to switch swiftly to the meditative state and let go of unwanted thoughts that might come to your head.
7. Reduces Anxiety And Stress
Anxiety and stress are two crucial burdens of a hectic life schedule. However, by engaging your body and mind in something productive like asanas and Surya Namaskar, you can channelise the energy towards a positive end instead of wasting it on negative thoughts. Practising Sun Salutation along with other simpler yoga sessions can mitigate the impact of stress and intense anxiety-related symptoms like fatigue and fear.
8. Boosts Energy Level
Another inevitable effect of Surya Namaskar is that it boosts the circulatory system by aligning the body movement with the breathing cycle. Acting as an energy-releasing reservoir, Sun Salutation activates the cells to break down nutrients and release energy. Yoga experts often suggest beginning with Surya Namaskar first and then proceeding to other yoga postures. This is because the energy that you derive through this asana can be used for the subsequent poses during the sessions.
9. Creates Motivation
With an urge to engage in something small and light like Surya Namaskar, it sets the mood for other challenging poses. Inspire yourself to start with something easy, like Sun Salutation. Once you have done so, it gives you a sense of accomplishment and encouragement to carry on. Further, Sun Salutation helps open up your mind and make way for positive thinking. This way, you can motivate yourself with a warm-up round comprising Surya Namaskar every day before you proceed to other postures.
Understanding Ancient Asana: Surya Namaskar
Sun Salutation or Surya Namaskar is a form of yogic asana which involves a combination of 7 different poses. These asanas are aligned in a loop to form a stunning and synchronised cycle of practice. By increasing awareness of the mind, spiritual consciousness is also increased. The Sanskrit term Surya Namaskar, translating to Sun Salutation, was a way in the ancient Vedic times to offer respect to the Sun Lord. However, Sun Salutation is not restricted to the religious scriptures but has also proven to be effective in increasing flexibility in the body and enhancing mental health. Such an asana helps you loosen up during the warm-up sessions, so you are ready to conduct the other yoga postures. Further, its versatility of application makes it widely popular around the world as a posture that contributes to holistic wellbeing.
Surya Namaskar Steps
Surya Namaskar steps are a combination of multiple postures which activate the body. However, it mainly consists of three elements, the form, energy and rhythm. Here are the following transitions or steps that add up to an entire circle of Sun Salutation.
- First, place your feet comfortably apart. Take your palms to your heart centre and then join them like you are offering a prayer.
- While keeping your palms joined, you need to extend them upwards.
- Now bend your arms and then your head while your upper trunk is pulled slightly backwards.
- Then, you need to fold forward from the hip region.
- Make sure that you can touch the floor with your hands. You can use your palms completely or just the fingers on the initial days, based on the level of your flexibility.
- Bring your forehead to your knees as much as you can without putting excess pressure. Remember that you always need to prioritise your comfort while performing any adana to derive its highest benefits.
- Now take your left leg back and make sure that your body weight is balanced on the palms and the toes.
- The waist, foot and the left leg should be in a single line to maintain the alignment.
- Being in this state, you need to look straight ahead of you.
- Bend your elbows and then allow the knees, chin and chest to rest on the ground.
- Now lift your body above the length of the waist, with a bend that is slightly backwards, while your gaze is still fixated forward and straight.
- Then put forward your right foot during this transition phase and bend your knees. After this, raise your head like you did before.
- Again, put your left foot forward, fold forward from the hips and touch the ground with your palms and fingers.
- Then, you need to extend your arms straight and towards the sky. The head, arms and upper trunk should be pulled slightly backwards but in an aligned state.
- Your palms should be placed on your heart centre, completing the first half of the Surya Namaskar pose.
- Repeat for a complete cycle and then repeat any number of times you want.
Quick Tips to Perfect Surya Namaskar
Here are some quick tips for attaining perfection at practising Surya Namaskar at home:
- You should gently involve all the muscles of the body, including the core. Do not pressure the muscles beyond their capacity, as Surya Namaskar is a simple warm-up posture.
- There are multiple stages of Sun Salutation, and the best way to go about it is to transition gradually from one posture to another. Remember, there is no rush and completing every posture gradually reaps greater benefits.
- Make sure that you breathe throughout the cycle and do not hold back. Aligning the movement with the breathing cycle can synchronise the stage.
- Do not involve your complete strength in Sun Salutation because it marks the commencement of the yoga session. Use only half of your centre strength on this posture before drifting towards the more complex and challenging postures.
Is It Possible to Lose Weight Through Surya Namaskar?
Studies have revealed that Surya Namaskar burns more fat than any other asana ever can.
Weight management and obesity are concerning aspects you can address with such light but effective warm-up postures.
- All major parts of the body are involved when practising the asana. This engages the big muscles and helps to shed extra fat deposition.
- Further, the movement during Surya Namaskar involves standing, extending, leaning and balancing. This challenges the heart to pump faster and leads to the rapid breakdown of fat.
- The steps of Surya Namaskar are simple, and you can conduct them any time you want. This makes it easier for you to engage in a quick session even when you are busy or spending time outdoors.
- Breathing coordination with the movement of the body parts also has evident results of faster fat burning.
Surya Namaskar Contraindications
Although an easy step, there are several contraindications to Surya Namaskar. Before you begin, go through this section for a safer approach:
- The process of Surya Namaskar must be discontinued if you face symptoms like fever or any acute inflammation in the body. Sometimes the appearance of boils or rashes in the body indicates excess toxins building up. Once you have eliminated the toxins from the body, you can resume the practice of Sun Salutation.
- Some stages of Surya Namaskar involve inverted postures. If you are suffering from high blood pressure, such postures can escalate the blood pressure further. Patients with coronary heart disease or a tendency to stroke should also avoid Surya Namaskar. It can stimulate the weak blood vessels and heart beyond their capacity, leading to intense damage.
- Patients with hernia or intestinal tuberculosis should also avoid Sun Salutation.
- Speak to your medical healthcare expert about the modifications that can reduce excess pressure on the back in case of an acute pain history or surgery.
- Conditions like slipped disc and sciatica can be exacerbated when you engage in Surya Namaskar without the supervision of an expert.
- During the onset of menstruation, postures of yoga, including Surya Namaskar, should be avoided.
- Pregnant women are also asked to avoid Sun Salutation as the inverted stages can put pressure on the abdomen and harm the fetus. Consult your caregiver or yoga expert to learn about the variations and devise the best course of action.
Conclusion
Surya Namaskar is one of the most popular yoga asanas and is often considered a warm-up asana. Practising Sun Salutation is not only easy but also beneficial in different ways, like increasing body flexibility, reducing stress and enhancing blood circulation.
While it is beginner-friendly yoga, there can still be unwanted repercussions for patients with different complications. Hence, it’s best to consult a medical expert or yoga instructor about any contraindications. They can also guide you on how often to practise this asana and whether it’s suitable for you.
Frequently Asked Questions for Surya Namaskar
1. What is Surya Namaskar, and why is it important?
Surya Namaskar is a sequence of 12 yoga poses performed in a flow, combining physical exercise with controlled breathing and meditation. It offers holistic benefits for both body and mind, including improved flexibility, cardiovascular health, and mental clarity.
2. How many rounds of Surya Namaskar should I do daily?
Beginners can start with 3 to 5 rounds per day, focusing on proper form and breathing. As you progress, you can increase to 12 rounds or more, depending on your fitness level and goals.
3. Can Surya Namaskar help with weight loss?
Yes, regular practice of Surya Namaskar can aid in weight loss by burning calories, increasing metabolism, and toning muscles. Each round can burn approximately 13.90 to 14 calories.
4. What are the benefits of practicing Surya Namaskar daily?
Daily practice can lead to improved heart function, enhanced brain clarity, increased flexibility, better digestion, hormonal balance, and elevated energy levels.
5. When is the best time to perform Surya Namaskar?
The ideal time is early morning at sunrise on an empty stomach. However, it can also be practiced in the evening, preferably facing the west direction.
6. Is Surya Namaskar suitable for beginners?
Absolutely. Beginners should start slowly, focusing on correct posture and breathing. It’s advisable to learn under the guidance of a trained yoga instructor to avoid injuries.
7. Can Surya Namaskar be practiced during menstruation or pregnancy?
It’s generally recommended to avoid intense Surya Namaskar during menstruation or pregnancy. However, gentle variations may be practiced under expert supervision. Always consult with a healthcare provider before beginning any exercise routine during these times.
8. What are common mistakes to avoid in Surya Namaskar?
Common mistakes include holding the breath, incorrect alignment, moving too quickly without control, skipping warm-ups, and not listening to your body’s limits. Practicing under supervision can help avoid these errors.
9. Are there different types of Surya Namaskar?
Yes, there are variations like Hatha Surya Namaskar (slower pace), Ashtanga/Vinyasa Surya Namaskar A & B (faster, more intense), and Iyengar Surya Namaskar (focus on alignment and use of props).
10. Can children and elderly individuals practice Surya Namaskar?
Yes, with appropriate modifications. Children should learn under supervision, and older adults can perform gentler versions, considering their comfort and health conditions.
