Sun salutation or Surya Namaskar has its roots in the ancient traditions of India. It is connected to spirituality. In India, Surya Namaskar is not just a sort of exercise. It is a practice where gratitude is offered to the Sun for its sunshine. This is an Indian practice of the Vedic times. It is also mentioned in the Rig Veda!
The sunshine is said to have many healing properties. It has the power to fill the living things with life. Just as sunshine is important for plants to grow. It is important for humans. It is a rich source of vitamin D, and it has several other medical benefits, which are also confirmed by modern science. Talking about the traditional practices, Surya Namaskar involves chanting of mantras while performing this beautiful sequence.
This is a perfect blend of culture and yogic practice. Surya Namaskar is said to be a yoga where one surrenders the body, mind, emotions and breath to the solar energy. Although this yoga is not mentioned in Hatha Yoga Pradipika, it is a dynamic yoga flow that gained its structure in the early 20th century. Surya Namaskar balances the art of contemporary yoga and the traditional Sun worship in India. It is known to harmonise the physical, emotional, and mental as well as the spiritual health of a person.
So, let’s uncover the wonderful facts of this sacred yoga sequence!
What Is Surya Namaskar?
The word Surya Namaskar is a Hindi word. Here, Surya stands for Sun, and Namaskar means salutation. That’s why in English it is called Sun Salutation. Surya Namaskar is a complete yoga flow. It has different synchronised poses that also include breath work and help in self-awareness. This is also considered a very traditional way in India of honouring the Sun God.
In India, the Sun is considered the source of life and the light that brightens the universe with positivity. This yoga is a flowing cycle of different poses and offers wonderful stretch and relaxation to the body, soul, and mind. Every movement is well-coordinated and has a reason behind it. Every pose of this Sun Salutation has its own benefit for humans.
This yoga practice is considered a boon to humans as it helps in balancing the nervous system and also provides harmony to the body and mind. There are different benefits of this wonderful yogic practice. It not only rejuvenates the body, but it also connects you with the spiritual self. It is a blissful way of thanking nature for its blessings.
What are the 12 steps of Surya Namaskar
The 12 Steps of Surya Namaskar are as follows:
1. Pranamasana (Prayer Pose):
In Surya Namaskar, we offer gratitude to the Sun God. Therefore, always find a natural spot to practice this from where the Sun is visible. Now, to practice the first step of the Surya Namaskar, stand straight on your yoga mat. Now, put your feet together. Next, what you have to do is bring both your palms in front of your chest, just like we do in prayer. It is also known as Namaskar Mudra, where you bring your hands and you join your hands. Keep the spinal cord straight and shoulders very relaxed!
2. Hasta Uttanasana:
This is the second step. In this Raised Arms Pose, start by inhaling! Now, you have to raise both arms upwards. Now, stretch your arms backwards. At the same time, try lifting your chest a bit. Your biceps must be close to your ears. Now, look upward very calmly. Do not strain your neck.
3. Padahastasana:
The third step is the Hand to Foot Yoga pose! Here, you have to exhale. And while exhaling, just bend forward using your hips. Here, you have to bring both palms beside your feet. Make sure that your knees are straight. Or you can also bend it slightly. Whatever is easier for you. Now, make the head go downward and relax.
4. Ashwa Sanchalanasana (Equestrian Pose):
Now, inhale again and take one of your legs. Example, right leg towards the back. Now, place it. Now, place the right knee flat on the mat. Now, your left knee should bend. And you have to look forward. Or you can also look upward. Whatever feels better. Your spinal cord should be straight. And the chest should be opened.
5. Dandasana (Plank Pose):
Here, you have to first hold your breath. Now, bring your left leg back. And make it meet the right leg. The body should be in a straight line. Right from top to the heels. Your abdomen should be actively engaged in this pose. Your arm should be straight and under your shoulders.
6. Ashtanga Namaskara (Eight-Point Pose):
In this step, breathe out. Very gently. Now, bring your knees, chin and chest towards the floor. Make sure that your hip is raised a bit. Now, in this pose, your feet, knees, hands, chin and chest are touching the floor.
7. Bhujangasana (Cobra Pose):
In this pose, you have to inhale and make your chest slide forward and upward. Your arm should be straight. It can be partially or fully. It can be partially or fully. Your elbows should be closer to your body. And your shoulders should be away from your ears.
8. Adho Mukha Svanasana (Downward-Facing Dog):
Now, breathe out gently. And lift your hips upward. Now, you have to form an inverted V posture in this yoga. Firstly, put your heels a bit on the floor. Make your head feel relaxed between your arms. Make sure that your neck is not strained.
9. Ashwa Sanchalanasana:
In this pose, inhale and bring your right foot to work. Bring it forward. Now, when you put your right foot forward, it should be between both of your hands. Lower your left knee on floor. Lift your chest a bit and try looking forward!
10. Padahastasana:
While exhaling, bring your left foot beside your right foot. The left foot must be in a forward position. Now, take a forward bend gently while your head is relaxed downward and you are breathing very smoothly.
11. Hasta Uttanasana:
In this pose, you have to inhale. Bring your arms upward once again. Give a gentle stretch to your body in a backward position and make sure that your chest is open and you are well-balanced.
12. Pranamasana:
End using the prayer pose once again! Here, you need to exhale while bringing both palms together right in front of your chest. You have to stand straight, make the body, and do normal breathing.
Read More: Patanjali Ashtanga Yoga
Key benefits of Surya Namaskar
The different benefits of Surya Namaskar are as follows.
1.The Sun Salutation helps in improving the flexibility of the human body. It also strengthens the muscles, bones, and inner organs of the human body.
2. Regular practice of the Sun Salutation ensures good blood flow.
3. People dealing with gut issues or poor digestion should also practice the Sun Salutation for its wonderful benefits in improving gut health and boosting digestion.
4. This flow is great for balancing the metabolism inside the body.
5. It also helps in balancing the hormones and ensuring good physical health.
6. It is practised as a wonderful flow that strengthens the spinal cord as well as improves joint health.
7. Surya Namaskar, when practised daily, ensures vitality and great energy flow in the body.
8. It is a wonderful natural way of managing weight. For those looking for an optimum weight, do Surya Namaskar daily.
9. It is great for those seeking good mental health. Surya Namaskar helps in increasing focus, coordination, concentration, and helps in improving mental clarity.
10. It activates our natural immunity and shields us against various ailments and health-related problems.
11. Surya Namaskar includes 12 yoga poses, which give us a wonderful and attractive body posture.
12. The Sun salutation helps in improving cardiovascular health.
13. It strengthens the nervous system and improves the nerves’ health.
14. It harmonises the body, mind, and soul and improves the coordination of all.
15. It not only benefits our health, but it also cultivates a feeling of gratitude towards nature. It awakens the practitioners spiritually.
16. The Sun salutation connects us with the ancient tradition of India, where everything connected to nature is considered sacred. It helps in exploring Indian culture and healing heritage.
18. It helps us to attain a deep meditative state!
