How to do Surya Namaskar (Sun Salutation)- सूर्य -नमस्कार
Hello friends ….welcome in FitYog Center. Today we are going to explain Surya Namsakara asana. Surya Namaskar is one of the most important components of a yoga practice. Surya Namaskar is mainly geared at warming your body up before you start the asana practice in class. Let me just start by defining what Surya Namaskar ,Surya is ‘’Sun’’ and Namaskar is ‘’Salutation’’. so Suryanamaskar started as a prayer to the sun and a Surya Namaskar consists twelve different postures which you string together. Each of the postures have very different benefits and the Surya namaskar as a whole gives a phenomenal stretch to the whole body.Surya namaskara is ideally done on an empty stomach and it’s best done early in the morning or late in the evening just before dinner. In Surya Namaskara there are 12 different postures that compose the Surya Namaskar .We will going to take you through each of these postures help correct alignment and tell you the benefits of each of these postures.
Step #1. Pranamasana (Prayer pose)
First make sure you are standing tall. Your toes are pointing forward your feet are parallel and directly below the hips. Roll your shoulders back ,your chest is open, chin is parallel to the flow look at a point in front of you. Now breathe normally, position one is your palms together in front of your chest prayer position .
Step #2: Hastauttanasana (Raised arms pose)
Now raises your arms with deep inhaling and stretched up. First take the time to really stretch the arms lengthening both sides of the body and then slightly arch back making sure your head always remains in between in your hands. Your knees are locked.
Step #3: Hasta Padasana (Hand to foot pose)
Now exhale and stretch all the way forward try and get your back as flat as possible and come down place your palms on either side of your feet and drop your head down now .In this position make sure your knees are locked and make sure that all the weight is evenly distributed on your feet so that the weight is not entirely on your heels.
Step #4: Ashwa Sanchalanasana (Equestrian pose)
Now inhale and take your right leg back with your right knee on the floor. Ensure that your left knee is on a 90 degree angle and your palms are flat on the floor .you are looking straight with your head from this position hold your breath.
Step #5: Dandasana (Plank pose)
-In this Surya Namaskar pose take your left leg back and come into a plank pose position.ensure that when you are in plank you are not raising your hips too high. you are not pushing your hips down low which puts too much pressure on your lower back. your lower back and your body is in one straight line.
Step #6: Ashtanga Namaskara (Salute with eight parts or points)
-Now exhale and get your knees down. Feel like you are doing Push-Up get your chest down and your chin down ,your hips will be raises up a little bit get a body down on the floor.
Step #7: Bhujangasana (Cobra pose)
Inhale slowly coming up look up with your head like a snake . Now when you are in this pose don’t tense your shoulders keep your shoulders relaxed elbows bent.
Step #8: Parvatasana (Mountain pose)
As you exhale lift up into the inverted V pose .Try and touch your heels to the floor try to lengthen your spine .
Step #9: Ashwa Sanchalanasana (Equestrian pose)
Now inhale, get your right leg forward in case your right leg does not come all the way forward .You can get your left knee on the floor and then walk your right leg forward or get it forward with your hand.
Step #10: Hasta Padasana (Hand to foot pose)-
Get your left leg forward as you exhale in this position bend down try and touch your toes .Place your palms on the floor and stretch as you can.
Step #11: Hastauttanasana (Raised arms pose)-
Inhale raise your hand up stretch to the back .
Step #12: Pranamasana (Prayer pose)-
Exhale join your palms together so that was half a round of surya namaskar which we did on our right side. we will continue doing it on the left as you exhale joing your palms together.
Surya Namaskar Benefits: –
Benefits of Surya Namaskar is wonderful. Surya Namaskar Asana refresh the complete body organ and body system through stretching. Surya Namaskara is benefited for our skin, digestive system, nervous system , skeleton system, excretory system, circulatory system, respiratory system. Let’s see top most 5 advantages of Sun salutation asana .
A. Glowing skin :-
In Surya Namaskara Asana we are mainly focusing on Breathing & blood supply .Our Body get More oxygen by Inhaling process and release more carbon dioxide (CO2) gas by Exhaling process. So Human body skin glowing.
B. Weight loss: –
In this asana whole body stretch in every direction which help to reduce extra fat from body. one round of Surya Namaskar asana burn 14 calories and 15 minute regular exercise of Surya Namaskar asana will burn 210 calories .
C. Improve Digestion system: –
Surya Namaskar is a good exercise for Stomach so our digestive system works efficiently.
D. Harmonal balance :-
Surya Namaskar harmonizes the different endocrine glands which helping to remove any irregularities of such glands. This is improve Their blood flow .
E. Stop Hair Fall :-
Sun Salutation enhances blood supply to the head region thus give massage to the scalp thereby beneficial in prevention of hair fall and graying of hair.
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