Learn how to do the 12-step exercise routine of Surya Namaskar
Surya Namaskar is a physical mobility routine that follows a smooth flow of linked asanas. It is often practised while chanting the 12 names of the Sun god. It is a very popular yoga practice known around the globe.
Practising this sequence of poses daily can provide several physical, emotional, and spiritual benefits. From increased blood circulation and weight management to reduced stress and anxiety levels, this sequence offers several holistic benefits.
Surya Namaskar’s precise origin is not certain. However, it can be tracked to the Vedic period in India. Surya Namaskar was originally said to be an assortment of sacred words chanted at sunrise.
It was repopularised in the modern world in the early 20th century by Rajah Bhavanarao Pant Pratinidhi, the King of Aundh.
You can practise Surya Namaskar in 3 speeds:
Practising it at a slowed pace aids with body flexibility.
Doing it at a medium pace leads to toned muscles.
A fast pace provides great cardiovascular benefits. It can also aid in weight loss.
In Hinduism, Surya, the God of the sun, is seen as the creator of the universe. In Vedic tradition, the Sun is a symbol of the divine and human conscience. As a result, Surya Namaskar is regarded as one of the most important yoga practices in culture.
Classical and Modern Surya Namaskar have slight differences in the various positions of this sequence.
Position |
Classical (Hatha) |
Modern (Ashtanga Vinyasa) |
Standing Forward Bend |
Back is rounded, knees are soft, gentle stretch along the spine |
Back is elongated, knees are straight |
Stepping Back to Plank |
Move through a low lunge with chest lifted and pelvis forward |
Hop or quickly step back |
Lowering to the Mat |
Gently stretch the thoracic and cervical spine |
Lower flat down |
Downward-facing Dog |
Feet and hands in plank position, chest toward knees |
Shorten stance, focus on stretching back of legs and glutes |
While you perform this sequence, you should follow certain practices. Similarly, there are other things you should avoid. Go through the following list of do’s and don’ts to improve your practice of this sequence.
Maintain correct posture in all yoga poses
Ensure proper rhythmic breathing
Start at a slow pace
Focus on each individual yoga pose
Increase the number of sun salutations gradually
Follow a healthy diet
Practise Surya Namaskar daily
Wear comfortable clothes
Stay hydrated
Avoid starting yoga poses for Surya Namaskar in a random sequence
Do not hurry through any pose
Do not rush to complete the sun salutation or increase the number of sets
If you have any ailments, do not practise without professional help
Here are some tips to help you practise Surya Namaskar Yoga safely and effectively:
Warm up properly before you start
Face eastwards if you are practising the sequence in the morning
Face westwards if you are practising the sequence in the evening
Developing a grateful attitude can help you make the best of this sequence
Maintain a smooth flow
Maintain natural breathing
Chanting mantras while performing your routine can improve your experience
Lie down and relax afterwards
Doing Surya Namaskar boosts digestion, increases metabolism, and burns calories. Practising it every day can help you lose weight and maintain a healthy lifestyle.
Although Surya Namaskar is a very beneficial exercise sequence, it has certain implications and limitations. Some of these are:
You must consider your base strength before you attempt this complex sequence.
This sequence puts a load of strain on your wrists, which can lead to wrist pain or injury.
This sequence requires a good amount of back strength and stability. If not done properly, it can lead to back pain or injury.
Women who are pregnant should not attempt this exercise, as it puts pressure on the back and abdomen.
People struggling with arthritis issues should try and avoid this sequence. If you do decide to do it, start slow, as this sequence requires ample knee strength.
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You can begin to overcome your fear and anxiety with relaxation techniques. Another option is to try therapies or do regular exercises.