The scriptures say that the sun is the soul of all things in the world. The sun is the lifeblood of all living things on earth and the basis of the solar system’s existence.
- The sun removes gross darkness by its physical form.
- Originates and nurtures animals in a supernatural form.
- Removes inferiority through spiritual form and makes reality visible.
In short, the sun is the source of all existing forces. The vision of Yogashastra reveals the source of physical inner energy not only of human nature but also of the all-around development of a person through a Surya Namaskar.
It has the power to bring physical health and the overall development of a person to its ultimate excellence.
There are a total of 12 states of Surya Namaskar and twelve states are a mixed process of yoga asana and pranayama. Surya Namaskar is the complete exercise.
This is a physical and intellectual action performed with the action of breathing and concentration of the mind.
The study done with the forms, energy, and rhythm of sun salutation transmits subtle life force in the body.
The 12 asanas of Suryanamaskar are as follows.
1. Pranamasana (Prayer pose):
Stand with both feet together. Put both hands in a salutation posture in front of the chest, exhale completely. Keep the body stress-free. The absence of stability in the sun salutation is not theoretically a yoga asana, there are also excellent exercises based on yoga asana.
This asana increases the physical and mental balance of the body. Confidence increases and inner consciousness is awakened.
2. Hastauttanasana (Raised arms pose):
Gently lift the arms straight without bending them at the elbows and bend them backward from the waist as far as possible. Keep the legs straight. Reach the final position by inhaling while leaning the body backward.
This asana increases the flexibility of the spine. The shoulder, chest, and abdominal muscles become stronger.
3. Hastapadasana (Standing forward bend):
Slowly lower the body from the waist forward so that the fingers or palms of the hands touch the ground next to the toes. Keep the legs straight and try to touch the knees with the nose. Exhale while coming to this position.
This asana strengthens the muscles of the abdomen, back, and back of the legs. Increases digestion and makes the spine becomes flexible.
4. Ashwa Sanchalanasana (Equestrian pose):
Extend the right foot back so that the knees and toes of the feet touch the ground. The left ankle will be between the arms and the chest near the armpits. Move the waist backward in a bowed position and keep the head tilted towards the back. The fingers of both hands should be close to the ground. In this position, breathe slowly inwards.
This asana makes the chest strong and curvy, relieves constipation and digestive diseases.
5. Dandasana (Stick pose):
Keep the left leg behind the right leg. Keep the head between both hands. Keep the vision 1 foot away from the hand, keep the hands straight. Exhale and return to the final position, and keeping the legs straight from the knees.
This asana strengthens the muscles of the back of the body, relieves constipation and stomach ailments.
6. Ashtanga Namaskara (Salute with eight parts or points) :
Bend the knees and bring them to the ground of the body. In the final position, keep both toes, knees, chest, palms, and beard planted with the ground. Keep the buttocks and waist slightly above the ground. Do not inhale in this position.
This asana strengthens the arm and shoulder muscles in the lower part of the spine and cures neck diseases. Bottom of Form
7. Bhujangasana (Cobra pose):
Lift the chest and head upwards without moving the toes and palms. Make the body arched from the waist rather than straightening the arms. Keep an eye on the top. Slowly take deep breaths while lifting the body upwards and arching the spine.
This asana strengthens the spine and removes diseases related to the thyroid gland.
8. Adho Mukha Svanasana (Downward facing dog pose):
Slowly lift the buttocks up and tilt the head down between the arms. Feet, the toes of feet, the heel, and the palm of the hand will be on the ground. Exhale in this position and return to the original position.
This asana strengthens the muscles of the arms, shoulders, and legs, and increases the mental balance.
9. Ashwa Sanchalanasana (Equestrian pose):
This condition like the fourth condition. Move the left foot forward and place the paw between both hands. The right knee will be facing the ground. Tilt the body backward in a bowed position from the waist. The eye will be upwards.
This asana strengthens the buttocks and shoulders and helps in relieving sore throat.
10. Hastapadasana (Standing forward bend):
This condition like the third condition. Bring the right foot to the side of the left foot. Keep the legs straight and tilt the body forward from the waist. Try to bring the head closer to the knees. Exhale while coming to this position.
This asana increases blood circulation to the head and hence it develops.
11. Hastauttanasana (Raised arms pose):
This condition like the second condition. Lift the hands over the body and tilt the waist towards the back of the body. Try to keep an eye on the fingers. Inhale while this condition occurs.
This asana increases balance power and strengthens the liver, pancreas, and intestines.
12. Tada asana (Mountain Pose):
This condition like the first conditions. Stand up straight with arms and chest in a salutation posture. Leave the body completely relaxed and exhale while coming to this position.
This asana helps in self-reliance, self-awareness, and holistic personality development.
Things to keep in mind when Surya Namaskar.
Patients with heart disease should consult their doctor before Surya Namaskar.
If you are a patient with back pain, you need to take the guidance of a yoga teacher before Surya Namaskar.
An overly ill person and women should not Surya Namaskar during pregnancy or menstruation.
Pregnant women should not do Surya Namaskar as it creates pressure in the back and abdominal area which is harmful to both mother and baby.
Women should not Surya Namaskar during periods.
Light exercise should be done before Surya Namaskar and Shavasana should be done after Surya Namaskar.
Surya Namaskar should be done in a rhythmic manner so that no part of the body is injured and the number of sets of Surya Namaskar should be increased by regular practice.
Do not shake any part of the body quickly and do not breathe loudly.
During sun salutation usually inhale while leaning back and exhale while leaning forward.
Inhale and exhale through the nose while Surya Namaskar.
Keep your mouth shut. Sun salutation should be done on an empty stomach in the morning and evening.
When doing Surya Namaskar, start moving the foot backward in the fourth position with the left foot. In the second round, move the right foot backward in the Surya Namaskar. That means alternating legs. But bring the same foot that has been taken back to the ninth position in the situation.
Anyone above the age of eight can do Surya Namaskar but start in only the two-two Surya Namaskar. Increase the number by every day and do Surya Namaskar according to the strength.
Benefits of Surya Namaskar:
People who do Surya Namaskar can easily do any asana.
Regular Surya Namaskar promotes the overall development of the body and increases morale.
Surya Namaskar transmits prana to a person’s conscience and enriches the senses.
Surya Namaskar is an inexpensive action without any tools so anyone can do it easily.
From the sun we get vitamin D, which strengthens the bones of the body. So Surya Namaskar is beneficial for everyone.
Surya Namaskar enhances the brightness of the students. Good character is formed and life becomes purposeful.
The morning rays of the sun have a destructive power so it boosts the immune system.
Surya Namaskar brings stability, mental balance, intellectual maturity, and spiritual bliss.
Surya Namaskar increases your blood circulation and as a result your skin naturally heals which removes wrinkles from your face and also eliminates hair loss.
Best Time to Practice Surya Namaskar
It is said that doing Surya Namaskar in the morning is more beneficial but if you do not have time in the morning, it can be done in the evening but keep in mind that sun salutation is mandatory on an empty stomach.
Surya Namaskar in the morning keeps your body refreshed so that you have a good day. One of the benefits of Surya Namaskar in the morning is that the morning atmosphere is high in ultraviolet rays which boost your immune system, and there is vitamin D in the morning sun, so Surya Namaskar in the morning is very beneficial for you.
Surya Namaskar is done in the open air but sometimes a lot of people do it at home as well. Remember that the house where you do sun salutations should be open air.
What Does Scientific Research Say About Surya Namaskar?
We work all day and we don’t pay attention to the exercise which causes us to face stress, illness, and depression. Surya Namaskar is a technique that you can do 3 to 4 times a day to get relief from the above problems.
Scientific research has shown that if children are Surya Namaskar while studying in school, their heart rate, blood pressure, and respiratory rate improves.
This is useful for the holistic development of children, so now children are taught sun salutation in school. As well as young people and old people, if they do a sun salutation, their lungs, heart, and respiratory system work well.
Surya Namaskar develops every part of your body Research has shown that Surya Namaskar strengthens your muscles and has a positive effect on endurance.
Research has shown that Surya Namaskar can also reduce weight. Many people do a lot of weight loss experiments like go to the gym, take medicine, have surgery, and strict diets. This can also be harmful to them. Instead, Surya Namaskar does not cause any side effects.
If the 12 asanas of Surya Namaskar can easy, enhances the functioning of the endocrine system. It primarily focuses on the pancreas, thyroid, adrenal, and pituitary glands.
Research has shown that people with diabetes maintain their blood pressure if they Surya Namaskar. And reduces their oxidative stress and maintains insulin levels.
People who start Surya Namaskar make these 5 mistakes.
People who start Surya Namaskar for the first time usually make the following mistake.
1. The breathing process is not proper.
Breathing should be done properly in Surya Namaskar just like in yoga. In the beginning, people do not pay equal attention to the process of breathing. But it improves as we practice Surya Namaskar, we should also pay attention to the action of breathing i.e. in which asana to breathe and in which asana to exhale.
2. Seems to do more sun salutations than the first day
Beginners tend to exercise more instead of exercising less at the beginning of the Surya Namaskar. So there is a possibility of injury to the muscles, and more fatigue so they stop Surya Namaskar from the next day.
It is necessary to rest for a while after Surya Namaskar as well as yoga. Many people do not rest after Surya Namaskar which can cause trouble for them.
3. Gradually increase the number of sets.
It is recommended to complete 3 to 4 sets of Surya Namaskar in the early days. The number of sets is then gradually increased as the day by day. This allows you to do all the yoga poses correctly so that the muscles stop feeling pain and fatigue.
4. Uncompleted cycle
It is inevitable to do Pranamasana after doing all the asanas of Surya Namaskar. Only after doing Pranamasana, one cycle of your Surya Namaskar is considered complete. Some people do not do Pranamasana before and after Surya Namaskar which is considered an incomplete cycle.
5. Performing all 12 sets in a single round
Surya Namaskar should be done slowly, although some people complete 12 positions at a time, fearing that doing asanas slowly will cause them to lose their speed.