If you are trying to search a single mantra to stay fit opt for Surya Namaskar. Surya Namaskar or called Sun Salutation is a series of twelve physical postures that roots out diseases from your body keeps you healthy, calm and youthful. Salute to Sun is preferred to be executed during sunrise according to ancient Indian Sages, Munis, Devas or Devines; even scientifically it is proven to energize human body.
The practice is believed that it connects human body with sun and ignites your mind and soul. The Surya Namaskar practice is advisable to perform empty stomach early in the morning with slow breathing pace. Doing these 12 steps of Yoga for 12 to 15 minutes boosts up your immune system and manages your weight effectively. You can observe single salutation helps you to lose 13.90 calories approx and if this powerful yoga is practiced on the routine basis of 15 minutes you can lose multiple calories and it is equivalent of doing 288 yogas in 15 minutes.
Go ahead with powerful 12 poses of Surya Namaskar to catch hold of a secret mantra of health and happiness.
1. Prayer Pose – Pranamasana
Technique:
- Stand upright at the end of your mat with your both feet closely aligned and balance your weight equally on both the feet.
- Expand your chest, relax your shoulders and inhale deeply.
- Now lift both your arms up from the sides while inhaling.
- And as you exhale bring your palms together in a prayer position in front of your chest.
Deepening Yoga Stretch Tip:
- Stand firm and activate your feet.
- Keep your spine erect and activate your legs.
2. Raised Arms Pose – Hastauttanasana
Technique:
- While breathing in lift your arms up and back.
- Make sure that your biceps lie close to your ears.
- Try to stretch your whole body from toes with your heels up to fingertips.
Deepening Yoga Stretch Tip:
- You may try to push the pelvis a little bit forward.
- Reach up to the fingers rather bending backward.
3. Hand To Foot Pose – Hasta Padasana
Technique:
- Now slowly breath out and bend forward from your waist while keeping your spine straight.
- As you exhale, bring your hands down to the floor beside your feet.
Deepening Yoga Stretch Tip:
- To bring the palms down to the floor you may bend the knees if needed.
- Now make a benign effort to straighten your knees.
- Keeps your hands still in this position until this third sequence is completed.
4. Equestrian Pose – Ashwa Sanchalanasana
Technique:
- Breath in and stretch your body parallelly to the ground pushing your right leg back as far as possible.
- Meanwhile, bring your right knee towards the right part of your chest and slowly look up.
Deepening Yoga Stretch Tip:
- Your left foot should be exactly in between the palms.
5. Stick Pose – Dandasana
Technique:
- Breath in and bring your whole body in a straight line, taking your left leg back.
Deepening Yoga Stretch Tip:
- Keep your arms perpendicularly erect to the floor.
6. Salute With Eight Parts or Points – Ashtanga Namaskara
Technique:
- Imperceptibly bring your knees down to the floor then exhale.
- Slightly take your hips back and slide forward in such a way that your chin and chest relax on the ground.
- Raise your posterior little bit and now you will notice your eight parts are touching the floor.
Deepening Yoga Stretch Tip:
- Total eight parts of your body including two hands, two knees, two feet, chin and chest should touch the ground.
7. Cobra pose – Bhujangasana
Technique:
- Gradually slide forward and raise your chest up into the cobra posture.
- Keep your elbows bent and lock in this pose.
- Keep the shoulders away from your ears and look up.
Deepening Yoga Stretch Tip:
- Breath in and make a gentle effort to push your chest forward.
- Exhale and make a moderate effort to push your naval down.
- Tuck your toes and stretch your body as much as you can.
8. Mountain Pose – Parvatasana
Technique:
1. While breathing out lift your hips and tailbone up.
2. Your chest must face downwards to create an inverted V pose.
Deepening Yoga Stretch Tip:
- Your heels should touch the ground if possible.
- Gradually stretch your body completely as much as possible.
9. Equestrian Pose – Ashwa Sanchalanasana
Technique:
- While breathing in bring your right foot forward in between the two hands.
- Bend your left knee placing it gently on the ground.
- Push your hips slightly down and gaze up.
Deepening Yoga Stretch Tip:
- Make sure that your right foot is exactly between the two hands and your right calf is perpendicular to the ground.
- You need a moderate effort to push your hips down to deepen your yoga stretch.
10. Hand To Foot Pose – Hasta Padasana
Technique:
- Exhale and bring your left foot forward.
- Try your palms keep in touch with the ground.
- If you are not comfortable you can bend your knees.
Deepening Yoga Stretch Tip:
- Try straightening your knees slowly and gently try to touch your nose to the knees.
- Keep inhaling and exhaling.
11. Raised Arms Pose – Hastauttanasana
Technique:
- Inhale, lift your arms up and roll your spine backward.
- While pushing your arms slightly, backward push your hips outward.
Deepening Yoga Stretch Tip:
- Ensure your biceps lie beside your ears.
- Instead of stretching backward, aim at stretching upwards.
12. Prayer Pose – Pranamasana
Technique:
1. Breathing out slowly straighten up your body.
2. Make sure your feet are joined together and weight is equally balanced on both the feet.
3. Lightly bring your arms down, expand your chest, lift your shoulders and join your palms.
Deepening Yoga Stretch Tip:
1. Relax for one odd minute in this pose.
2. You can feel the sensations brought by sun’s salutations in your body.
Who Should Sidestep Surya Namaskar Practising?
- The one who is suffering from back problems should not practice Sun’s Salutation without proper guidance.
- Women undergoing menstrual cycle should also refrain from Sun’s Salutation.
- The person suffering from high blood pressure or hernia problem should also avoid practicing Surya Namaskar.
- Pregnant women after the third month should abstain practicing Surya Namaskar.
Benefits Of Surya Namaskar
- Boosts blood circulation in the body.
- Is, best yoga for weight management as one round of Surya Namaskar burns up to 13.90 calories approximately for an average weighing person.
- Enhances intellectual skills by improving concentration and is great practice for kids.
- Revitalizes the nervous system and calms the mind.
- Keeps your skin and hair healthy along with abdominal muscles, respiratory system, lymphatic system promoting overall flexibility.
- Surya Namaskar is beneficial for lungs and every part of the body or you can say is a good maintenance practice for overall health.
- Calms anxiety and promotes sleep.
- Prevents skin disorders and improves muscle flexibility.
- Surya Namaskar improves blood circulation in body and scalp though reducing hair fall and prevents greying of hair.
- Surya Namaskar prevents the onset of wrinkles and increases glowing radiance of your face.
- Performing these 12 poses strengthens your heart and tones your digestive track.
- Moreover, regular practice of Sun Salutation and meditation not only increase your concentration but enhances your intuition power too.
Must keep some gratitude or smile on your face while performing the Sun’s Salutation. This routine workout is perfect to connect your mind, body, and soul. Provides you overall grace, soothes your mind when performed at a slow pace.
After performing these 12 poses of Surya Namaskar you will feel light and rejuvenated!