Surya Namaskara
12 Types of Surya Namaskar Asanas:
1. Pranamasana (Prayer Pose): Stand at the edge of your mat and place your feet together. Join your palms in front of your chest in a salutation pose.
2. Hasta Uttanasana (Raised Hand Pose): Take a deep breath and raise your hands up and backwards and keep the biceps near your ears.
3. Hasta Padasana (Hand to Foot Pose): Now exhale and bend forward from the waist keeping your spine straight. Place your hands on the floor near your feet.
4. Ashwa Sanchalanasana (Horseman Pose): Now inhale again and move your right leg as far back as you can. Keep your left leg in the same place and bend your left knee.
5. Dandasana (Stick Pose): Now exhale again and move your left leg back as well and keep your body in a straight line.
6. Ashtanga Namaskar (Salutation with Eight Limbs): Now place your knees, chest and chin on the floor. Your hands, feet, knees, chest and chin should touch the floor and the hips should be slightly raised.
7. Bhujangasana (Serpent Pose): Now lift the front part of your body (above the waist) upwards. Now straighten your hands and elbows.
8. Adhomukha Svanasana (Downward Dog Pose): Now exhale and raise your hips upwards, forming an inverted V shape with the body.
9. Ashwa Sanchalanasana (Equestrian Pose): Now inhale again and bring your right foot forward and place it between both hands. Keep the left foot stretched back.
10. Hasta Padasana (Hand to Foot Pose): Now exhale again and bring your left foot forward as well and place it on the floor between both hands (palms).
11. Hasta Uttanasana (Raised Hand Pose): Inhale again and raise your hands upwards and take them backwards.
12. Pranamasana (Prayer Pose): Now exhale again and bring your hands forward and join your palms in front of the chest in a namaskar pose and then return to the starting position of this asana.
Benefits of Surya Namaskar
Sun Salutations provide a complete body workout and have many physical, mental and emotional benefits. Here are some of the main benefits:
Physical Benefits:
1. Increases flexibility: The sequence of Surya Namaskar postures stretches and tones the muscles. Which increases the flexibility of the entire body.
2. Strengthens muscles and joints: It targets various muscle groups, strengthening the arms, legs, back and core.
3. Promotes blood circulation: The coordinated breathing and movements from Surya Namaskar promote blood circulation throughout the body.
4. Aids digestion: The forward bending and stretching in Surya Namaskar stimulates the digestive system. Which leads to better digestion.
5. Helps in weight loss: Practicing Surya Namaskar at a fast pace can help burn calories and lose weight.
6. Improves posture: Surya Namaskar postures help align the spine and improve posture.
Mental and Emotional Benefits:
1. Reduces stress and anxiety: The meditative breathing and movements during Surya Namaskar calm the mind. This reduces your stress and anxiety.
2. Improves mental clarity: Regular practice of Surya Namaskar improves your focus, concentration and mental clarity.
3. Increases energy levels: Practicing Surya Namaskar energizes the body and increases energy levels.
4. Promotes emotional stability: This practice balances your nervous system, also increases emotional stability and a sense of inner peace.
Conclusion
Surya Namaskar is a holistic practice that integrates body, mind and spirit. Its regular practice leads to improved physical health, mental clarity and emotional well-being. Incorporating Surya Namaskar into your daily routine can provide you with profound benefits.