With the word Surya Namaskar we think that it is giving respect to the sun, which is somehow a correlated idea. It is the sun salutation, and it is better performed with the sunrise, but even if it is done with full awareness, it is beneficial. Sun Salutation is practised with full awareness of breathing, and it gives a good stretch to the whole body.
There is a series of six poses, and they are performed twice in a single turn of the sun salutation. For better flexibility of the body, it is necessary to perform 12 repetitions of the Surya Namaskar. It's also considered Kriya or real physical practice.
The Origin & Importance of Surya Namaskar
In traditional times, the sun or Surya was revered a the life giver and traditional sages offered prayer to the rising sun. These devotional moments of ancient times have now been converted into a series of asanas, particularly Surya Namaskar. There is also a symbolic meaning to this whole process, and also beneficial to the health and physique.
The importance of the sun salutation is to bring harmony and a healthy body. It balances the Chakra of the whole body, also cultivates flexibility and strength of muscles in the body. It is a daily ritual in the life of some people; they perform it with the Surya Mantra Chanting.
Variations of the Surya Namaskar
There are different versions of the Surya Namaskar; they are based on the performing style of previous yogic masters. Classical or Hatha yoga style is most accurate and believed as a genuine practice of sun salutation. Still, there are many people performing different versions of the sun salutation.
Classical Hatha Yoga Style
This style of the sun salutation has only 12 steps of the poses and is followed in a series. It originates from the Vedic period and has been practised till now, giving the best stretch to the body and calming the mind.
Sivananda Style
This style focuses on the breathing style and the peripheral circulation in the whole body. It adds more poses in the sun salutations and also brings calmness and relaxation to the body. It is practised for holistic health.
Ashtanga Vinyasa Yoga Style
The series is divided into Sun Salutation A and B. There is an actual timing of both parts, and movements are followed according to the time of breath.
Modern Therapeutic Version
It adds more freedom in performing the pose, and it is accessible to old people and people with pain or injury. It also considers chair yoga version and is performed safely with support.
Ways to perform Surya Namaskar
The 8 pose and 12 movements of the sun salutation should be performed in a series. Each one is coordinated with the breath: inhalation and exhalation. Each movement is performed with a deep awareness of emotions and breathing.
The six asanas are Parnamasana, Hastauttanasana, Padahastasana, Aswa Sanchalanasana, Dandasana and Ashtanga Namaskara. The other two left asanas are Bhujangasana, Adho Mukha Svanasana, which are last in the series. After these two, the cycle starts again from Aswa Sanchalasna.
Here is how to practice Surya Namaskar:
Parnamsana
Start from this pose and stand tall, exhale completely. Ground your energy with the positive intuition and join palms near your heart.
Hastauttanasana
You can start raising your hands with pranam pose and keep your shoulders relaxed with your biceps near to ears. Now, stretch the whole body in the front direction and upward motion by gently protruding the chest. Remember not to bend the hips backwards or make a snake of the body. Slightly bend your knee in the same position, and inhale fully.
Padahastasana
With a deep exhalation, bend from the hips, if not comfortable then knees also and keep your hands on the ground. Remember to keep your spine straight and neck in a complete relaxed position.
Ashwa Sanchalanasana
This is like standing horse position, with an open chest. Bring your left knee back and drop it down, gaze forward and inhale deeply.
Dandasana
It is also known as plant pose, and in this position, you have to bring your right leg back and keep engaging your body in a plank position.
Ashtanga Namaskara
Now keep your eight points in touch with the floor and gently keep your hips upward, and you have to hold your breath for some time.
Bhujangasana
Now, slightly move forward with your elbow bent, open your chest and keep your eyes in a straight position. Shoulder role backwards and inhale deeply.
Adho Mukha Svanasana
This is also known as downward-facing dog with an inverted “V” shape. You have to lift up your hips and back, and try to keep your heels in touch with the floor.
Ashwa Sanchalanasana
Now bring back your right leg again in the equestrian pose and look forward with the other knee down to the floor. Inhale deeply in this position.
Padahastasana
Again, perform a forward bend and keep your spine straight and neck relaxed. Exhale deeply and place both knees between the arms, hands on the ground.
Hastauttanasana
Bring your hand back and slightly bend your knees with an upward stretch, and inhale in this position.
Pranamasana
Now keep your hands joined near your heart and stay relaxed by exhaling.
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Benefits of Sun Salutation or Surya Namaskar
Surya Namskar is the best practice to keep your body and mind in harmony. Surya namaskar is spiritually beneficial and also keeps the body of a yogi disease-free. Here are some benefits of Surya Namaskar:
- It helps in the tone of the whole body.
- Makes the body more flexible.
- Improve cardiovascular functions.
- Increase circulation in the chest and rib cage.
- Improves the digestion and metabolic rate of the body.
- A strong spine makes the connection of the spine.
- Promotes hormonal balance and increases secretion of growth hormone.
- Balances emotions and reduces anxiety and stress.
- Build a natural calmness in the body.
Conclusion
Driving its origin from the ancient time sun salutation is a perfect pose for whole body toning. It keeps the balance in the body with increased metabolic functions. It is a series of 12 steps and 8 poses of Hatha Yoga. There are different variations of the sun salutation. For full benefits, you have to coordinate your breath with poses.
