Have you ever thought about how practicing Surya Namaskar daily could make you healthier, give you more energy, and help you feel calmer?
Surya Namaskar, also known as Sun Salutation, is a series of yoga moves that mix smooth poses and easy breathing. It will give you a full-body workout that’s good for people of all ages and fitness levels.
It’s more than just exercise; it’s a way to bring your body, mind, and spirit together.
Imagine starting your day feeling bright, full of energy, and ready to go. Doing Surya Namaskar can make you more flexible, build muscle strength, help your heart health, and calm your mind.
Each pose helps you feel better physically and connects you more deeply with yourself.
Want to find out more and try it yourself?
Keep reading to learn the 12 easy steps of Surya Namaskar, explore its many benefits, and see how you can make it a part of your everyday life.
What is Surya Namaskar?
Surya Namaskar, also known as Sun Salutation, is a series of yoga poses that are performed in a sequence. It is a popular practice in many forms of yoga and is used as a warm-up routine to prepare the body for more intense yoga poses or as a complete exercise on its own.
This sequence is named after the Hindu Sun God, Surya, and is meant to show gratitude to the sun. It combines movement, breath, and mindfulness, making it beneficial not just for the body but also for calming the mind.
Each movement is coordinated with the breath: you inhale to extend, and exhale to bend. This synchronization of breathing with movements enhances your focus and the flow of energy in your body.
Surya Namaskar can be practiced by people of all ages and fitness levels. It helps to strengthen the muscles, improve flexibility, boost energy levels, and reduce stress.
Whether you are a beginner or an experienced yoga practitioner, incorporating Surya Namaskar into your daily routine can contribute to a healthier body and a more peaceful mind.
12 Steps of Surya Namaskar
Beginning the Surya Namaskar
- Start by reaching your arms up towards the sky to enter the Namaskar Mudra. As you inhale, gently arch your back.
- As you exhale, lean forward, reaching down towards the mat. If your palms don’t reach the floor, it’s fine to bend your knees or just touch the mat with your fingertips.
Moving Into Equestrian Pose
- Step your right leg back as far as possible, resting your knee on the floor. Stretch your toes behind you and press down through your fingertips or palms. Look upwards, maintaining a gentle gaze.
- Next, press your palms firmly into the mat, curl your right toes under, and lift your right knee, aligning your body in a straight line reminiscent of a plank position.
- Slowly move into a push-up like position by sliding your left leg back. Gently lower your knees to the mat, place your chest between your hands while keeping your hips raised, and tuck your elbows close to your body. Rest your chin on the mat.
Transitioning Through Poses
- Inhale deeply and slide forward. Keep your elbows bent and tucked in. Aim to look upward, stretching your toes out on the mat behind you.
- Press your palms into the floor, pushing up into an inverted V-shape.
Returning to Equestrian Pose
- From the inverted V, swing your left leg forward between your hands, gently placing your left knee on the mat. Look up, attempting to press your palms down, if possible.
- Curl your left toes under, lift your left knee, and take a large step forward with your left leg. Here, you might keep your knees bent with fingertips just touching the floor, or if able, straighten your legs and press your palms down, drawing your head towards your knees.
Completing the Cycle
- Reach forward as if trying to touch the opposite end of the room, coming up into a tabletop position. Gently come up, softly arching back, and then bring your arms down.
Benefits of Surya Namaskar
Surya Namaskar, or Sun Salutation, offers a multitude of benefits. Here are three key benefits:
- Improves Flexibility and Strength: Each pose in Surya Namaskar is designed to stretch and strengthen different parts of the body. Regular practice helps improve the flexibility of the spine and limbs and builds muscle strength. The sequence includes forward bends, backward bends, and stretches that engage all major muscle groups, contributing to a more flexible and toned body.
- Enhances Cardiovascular Health: The dynamic nature of Surya Namaskar, involving quick and flowing movements, can provide cardiovascular benefits when performed at a faster pace. It increases the heart rate, which helps in improving the efficiency of the cardiovascular system, promoting better blood circulation, and even aiding in weight loss as it helps burn calories.
- Promotes Mental Well-being: Surya Namaskar synchronizes breath with movements, which enhances concentration and helps calm the mind. This synchronization helps in releasing stress and anxiety, promoting an overall state of mental well-being. The practice also supports mindfulness and meditation, contributing to better mental health.
These benefits make Surya Namaskar a comprehensive exercise that supports physical, mental, and emotional health, making it a beneficial practice for individuals of all ages and fitness levels.
FAQs on Surya Namaskar
How Many Surya Namaskars Should Be Done in a Day?
The number of Surya Namaskars you should do in a day can vary based on your fitness level, health, and yoga experience. Beginners are often advised to start slowly, with about two to four cycles and gradually increase the number as they become more comfortable with the movements.
For someone who is more experienced, doing 12 rounds of Surya Namaskar daily is commonly practiced. Each round consists of two sets, one for the right side and one for the left side, making it a total of 24 sets. This routine ensures a balanced workout of all major muscle groups and provides a good cardiovascular workout.
What Will Happen If I Do 30 Surya Namaskar Daily?
Practicing 30 Surya Namaskars daily can have profound effects on your body and mind, provided it is built up to gradually and practiced with proper technique:
- Physical Fitness: Doing 30 cycles daily significantly increases endurance and strength. This volume of exercise can lead to improved muscle tone and flexibility and substantial calorie burn, contributing to weight loss and body shaping.
- Mental and Emotional Benefits: Regular and intensive practice like this can improve mental focus and contribute to stress reduction. The rhythmic breathing and focused movements help to calm the mind and reduce symptoms of anxiety and depression.
- Increased Energy Levels: Such a vigorous routine can boost your energy levels throughout the day. It helps to stimulate and balance the energy pathways in the body, making you feel more vitalized.
However, it’s important to listen to your body and consult with a healthcare provider or a yoga instructor before embarking on such an intensive practice, especially if you have any health concerns or are new to physical exercise. Overdoing it without proper buildup can lead to injuries or burnout.
Exploring Further: Bikram Yoga
If you’re interested in exploring more after Surya Namaskar, you might like to try Bikram Yoga.
Also known as hot yoga, Bikram Yoga involves doing a series of 26 poses and two breathing exercises in a room heated to about 105°F (40°C).
This heat helps you stretch deeper and sweat out toxins, which is great for your body. People enjoy Bikram Yoga for its ability to improve flexibility, help with weight loss, and boost overall health.
It’s good for beginners and those who already practice yoga, but it’s always a good idea to check with a doctor if you have health concerns before starting.
