Introduction to Surya Namaskar: Embracing the Sun Salutation
At the break of dawn, as the world wakes up to the light of the sun, countless yoga practitioners across the globe welcome the rising sun with the practice of Surya Namaskar or Sun Salutation. This sequence of yoga postures (asanas) has been a cornerstone in the realm of yoga for centuries.
Originating from the classical Hatha Yoga, Surya Namaskar is a dynamic sequence of 12 yoga poses synchronized with rhythmic breathing, designed to bestow the radiance and energy of the sun onto the practitioner. The name ‘Surya Namaskar’ literally translates to ‘bowing to the sun’, recognizing the sun as a life-giving force.
The practice of Surya Namaskar serves as a complete yogic package, harmonizing the body, breath, and mind, hence making it a significant component of a balanced yoga practice.
The Spiritual Aspect of Surya Namaskar: Mantra and Kriya
Yoga, beyond the physical postures, is a spiritual journey, and Surya Namaskar is no different. The practice involves not just asanas, but also mantras and kriyas.
Understanding the Mantras in Surya Namaskar
In traditional practice, each pose of the Surya Namaskar is associated with specific mantras, which serve to invoke the energy of the sun. These mantras, when chanted with devotion and understanding, can significantly enhance the benefits of Surya Namaskar, nurturing not just the body, but also the mind and spirit.
Surya Namaskar as a Kriya: A Complete Yoga
Surya Namaskar is not just a set sequence of asanas but a complete kriya, a Sanskrit term meaning action, deed, or effort. In the yogic context, a kriya is a sequence of physical and mental changes aimed at bringing about a particular outcome. Surya Namaskar, with its blend of postures, breath control, mantras, and meditation, is a holistic kriya.
The sequence differs from other yogic kriyas in the way it harmonizes and invigorates the entire body, linking the physical cycle of the poses with the cyclical nature of the sun.
Surya Namaskar for Beginners: A Step-by-Step Guide
The Surya Namaskar sequence may initially seem complex for beginners, but with patience, practice, and guidance, one can master this powerful kriya.
Understanding the 12 Poses of Surya Namaskar
The Surya Namaskar sequence comprises 12 steps or poses, each with its unique significance and method of execution. The 12 steps of the sequence are as follows:
- Pranamasana (Salutation pose): Stand straight on your yoga mat, feet together. Bring your palms together in front of your chest in a prayer position. This posture helps to induce a state of introversion, relaxation, and calmness.
- Hasta Uttanasana (Raised Arms pose): Inhale deeply and lift your arms up and back, keeping the biceps close to the ears. This pose helps to stretch the chest and the abdomen and lifts one’s energy.
- Hasta Padasana (Hand to Foot pose): Exhale and bend forward from the hips, keeping the spine erect. Bring your palms down flat on the floor next to your feet. This posture promotes blood circulation to the brain and strengthens the nerves in the spine.
- Ashwa Sanchalanasana (Equestrian Pose): As you inhale, step back with your right leg as far as possible. Bend the left knee, keeping the left foot flat on the floor. Look up, aligning your spine with your back leg.
- Dandasana (Stick Pose): Exhale, stepping your left foot back to join the right. Keep your hands flat on the floor, arms straight, creating a line from head to heel.
- Ashtanga Namaskara (Salute with Eight Limbs): Gently lower your knees to the floor, exhaling as you do so. Bend the elbows, bringing your chest and chin to the floor. Eight parts of the body – the two hands, two feet, two knees, chest, and chin, should touch the floor.
- Bhujangasana (Cobra Pose): On an inhalation, slide your body forward and up into Cobra pose. Keep your hips and thighs flat on the floor. Draw your shoulders back and down, opening your heart.
- Parvatasana (Mountain Pose): Exhale, lift your hips and tailbone up, while pushing your chest downwards to form an inverted ‘V’.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale and bring the right foot forward between the two hands. The left knee goes down on the floor. Look up, aligning your spine with your back leg.
- Hasta Padasana (Hand to Foot Pose): Exhale and bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
- Hasta Uttanasana (Raised Arms Pose): Inhale, raise the arms up and bend backward slightly, pushing the hips slightly outward.
- Tadasana (Standing or Mountain Pose): As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.
This completes the series of 12 poses in Surya Namaskar. Every round consists of two sets, and each set is composed of 12 yoga poses. One set is dedicated to each side of the body to ensure a balanced workout. Therefore, when you complete one round, you will have completed 24 poses.
Tips for beginners: While practicing, remember not to rush through the sequence. It is essential to maintain the rhythm of your breath with the movement of your body. Also, as a beginner, do not try to perfect the postures but focus more on syncing your breath with the movements.
Breathing Techniques in Surya Namaskar
One of the key aspects that distinguish yoga from other physical exercises is the synchronization of breath with movement. Every pose in the Surya Namaskar sequence is designed to flow with the rhythm of your breath.
The general rule is to inhale as you expand and exhale as you contract or fold. Remember to maintain deep, controlled, and rhythmic breathing through your nose as it will enhance the benefits of Surya Namaskar.
The Art of Breathing and the Power of Surya Namaskar
Breathing Techniques in Surya Namaskar
The practice of Surya Namaskar is as much about the control of breath as it is about the movement of the body. Breathing right is crucial in performing each pose and experiencing the full range of its benefits.
Inhale when you expand the chest, as in the Hasta Uttanasana and Bhujangasana. Exhale as you contract the chest, like in Hasta Padasana, Parvatasana, and as you come to Tadasana. The breath plays a vital role in energizing and detoxifying the body, and when synchronized with the movements, it provides a profound sense of rhythm to your practice.
Unleashing the Power of Sun Salutation: Benefits of Surya Namaskar
Surya Namaskar goes beyond a simple series of postures. Its benefits are manifold, impacting your physical, mental, and spiritual well-being.
Physical Benefits of Surya Namaskar
- It serves as a comprehensive workout for the entire body, stretching and toning the muscles, joints, and the digestive system.
- Regular practice strengthens the heart and can help regulate blood sugar levels.
- It promotes weight loss, enhances flexibility, and improves posture.
- Surya Namaskar helps lubricate the joints, making it beneficial for those suffering from arthritis.
Mental and Spiritual Benefits of Surya Namaskar
- It enhances cognitive abilities and improves memory and concentration.
- The practice brings about a deep sense of calm, reduces stress and anxiety, and can aid in relieving symptoms of depression.
- Surya Namaskar is not just a physical exercise, but also a form of moving meditation that aids in mindfulness.
- It aligns and harmonizes the body, mind, and spirit, promoting overall well-being.
Tips to Perfect Your Surya Namaskar Practice
The ideal time to practice Surya Namaskar is at sunrise, on an empty stomach. Start slow, focusing on getting the postures and breath right. Gradually, you can increase the number of rounds. However, always listen to your body and stop if you feel any discomfort. Also, remember that consistency is key in reaping the maximum benefits of Surya Namaskar.
Surya Namaskar, with its set of 12 powerful yoga poses, serves as a holistic approach to health and wellness. It is a practice where the rising sun, the source of life-giving energy, is celebrated through a rhythmic, flowing sequence. When done correctly and regularly, it can bring about a profound transformation in one’s life.
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FAQs
1. How many Surya Namaskar should be done in a day?
The number of Surya Namaskar you should do in a day depends on your physical fitness and comfort level. Beginners should start with 2-4 rounds, while seasoned practitioners can do up to 12 rounds or more. However, it’s essential to remember that the quality of the practice is more important than the quantity.
2. What is the purpose of Surya Namaskar?
Surya Namaskar serves several purposes. It is an excellent cardiovascular workout, a comprehensive body-toning exercise, and a spiritual practice that brings about harmony between the body, mind, and spirit.
3. What are the 12 Surya Namaskar?
The 12 poses of Surya Namaskar, in order, are: Pranamasana (Salutation Pose), Hasta Uttanasana (Raised Arms Pose), Hasta Padasana (Hand to Foot Pose), Ashwa Sanchalanasana (Equestrian Pose), Dandasana (Plank Pose), Ashtanga Namaskara (Eight Limbed Pose), Bhujangasana (Cobra Pose), Parvatasana (Mountain Pose), Ashwa Sanchalanasana (Equestrian Pose), Hasta Padasana (Hand to Foot Pose), Hasta Uttanasana (Raised Arms Pose), and Pranamasana (Salutation Pose).
4. Can I lose 10 kg by doing Surya Namaskar?
Surya Namaskar can aid in weight loss as it is a comprehensive exercise that engages all muscle groups and helps burn calories. However, losing 10 kg would depend on several factors such as diet, other physical activities, genetics, and the frequency and intensity of your practice.
5. What happens if I do 10 Surya Namaskar daily?
Performing 10 rounds of Surya Namaskar daily can improve cardiovascular health, enhance physical strength and flexibility, promote weight loss, and boost cognitive abilities. It can also induce a deep sense of calm, relieving stress and anxiety.
6. What is the main benefit of Surya Namaskar?
The primary benefit of Surya Namaskar is that it offers a full-body workout. It stretches and tones the muscles, improves digestion, boosts cardiovascular health, enhances flexibility, and helps in weight loss. Simultaneously, it reduces stress and anxiety, improves concentration, and promotes a deep sense of well-being.
