Surya Namaskar: What It Is And A Step-by-Step Guide

In Sanskrit, the word “surya” means “the sun,” and “namaskar” means “to greet.” The surya namaskar is a series of 12 yoga poses that can be practiced in sequence, or individually. It is traditionally used to worship the sun and other spiritual entities. Surya Namaskar (SNS) is a dynamic, complete and total body workout. It is one of the most common physical exercises in the fitness culture. The practice requires no equipment, but it can be performed on moist sand or grass to reduce stress on the knees during the poses.

All 12 postures are done while standing, while holding your breath and keeping your gaze fixed at a point between your feet. You will begin with inhaling as you raise your arms to the sky while you bend down to touch your toes. The name refers to anointing with oil, which is a practice in Hinduism and some other Indian religions. The oil that is used for this purpose is usually sesame oil, or sometimes coconut oil or sacred plants/herbs, like holy basil and cannabis. This practice can be done alone, but it’s usually done with a group of people. In SNS, after touching your toes with your hands, you inh ale deep into your heart and then exhale while raising your hands up to the sky.

Yoga is a traditional practice in Hinduism and some other Indian religions where postures, breathing exercises, and meditation are done with the goal of achieving control of mind and body. The word Yoga comes from Sanskrit meaning “union” or “to yoke”.

The breathing exercise is called Nadi Shodhana Pranayama and is practiced to purify the nervous system and strengthen the lungs. It increases the metabolism, brings more oxygen in the body, and helps with breathing issues such as asthma. The postures used after the breathing exercise are called Yogic poses

What is a Surya Namaskar?

Surya Namaskar, also known as Sun Salutation, is a yoga practice consisting of 12 postures. The first six of them involve standing poses, while the last six involve balancing on one leg. A Surya Namaskar is usually performed in sets of three to five repetitions and takes around 15 minutes to complete. Its origins can be found in ancient Hatha yoga.

Where does Surya Namaskar come from?. A Surya Namaskar is a traditional Hindu practice that comes from the Sanskrit term surya (meaning “sun”) and namaskar (“bowing down to”). The sun is a powerful symbol for most people all over the world, but especially for those living in India, who see it as a god symbolizing many positive traits, such as power and endurance.In what way is a Surya Namaskar beneficial?. Many people perform Surya Namaskars on a daily basis; they are good for the cardiovascular system, balance and flexibility. They also improve posture and make you feel more confident. A lot of people practice this routine in order to maintain or improve their health, while others do it because they like it. More often than not, when someone is asked why they do a Surya Namaskar, they will answer that it is part of their daily routine. Surya Namaskars have other names as well. They are also called Sun Salutations and Yoga Mudras.

Surya Namskar is an exercise of various asanas (positions) performed in a continuous motion with the method of breathing in control which enhances the body immunity, posture, flexibility and stamina. It can be used for general conditioning or to improve specific skills like balancing, static strength and jumping. The word Surya Namaskar originates from Sanskrit which means Sun salutation. In ancient India and even today, in various places of India, people start their day with Surya Namskar. It is a prayer to the sun god – the source of life and energy on earth. The Hatha Yoga Pradipika (1.9) describes it as “om sraim namah” (obeisances to the sun). It is meant to be done early morning before sunrise, facing the east. The thought is that if you start your day with Surya Namskar, the positive energy generated will remain with you throughout the day and protect you from bad luck and misfortunes. Wikipedia has more about this topic: https://en.wikipedia.org/wiki/Surya_Namaskar

How to perform Surya Namaskar?

The series of asanas are performed in a series, with a short rest between each. All the asanas can be done in one round or you can break it into two rounds and do 5 at a time before taking a rest. The asanas are initiated by taking a deep breath while standing in Tadasana (mountain pose) and holding the breath until you transition to the next pose.

Tadasana (mountain pose) – stand with your feet together, toes pointed forward and arms straight by your side. The chest should be lifted and the eyes focused straight ahead.Utkatasana (chair pose) – standing with your feet together, bend your knees and lower your torso so that it is parallel to the floor. Keep your hands on your thighs or behind you. Inhale as you transition to the next pose.Parivritta Utkatasana (twisted chair pose) – inhale as you rotate 90 degrees to the left, making sure that all of your weight is supported on the right foot. Exhale as you twist 90 degrees to the right, making sure that all of your weight is supported on the left foot.Clasp your hands together. Inhale as you transition to the next pose.Adho Mukha Svanasana (downward facing dog pose) – exhale and press into downward facing dog pose, pulling yourself up for each breath cycle as you transition from one pose to another. It should look like a sequence of movements with each breath . Exhale as you transition to the next pose.Adho Mukha Shvanasana (upward facing dog pose) – inhale and press into upward facing dog pose, arching your back and lifting your chest for each breath cycle as you transition from one pose to another. It should look like a sequence of movements with each breath. Exhale as you transition to the next pose.Tadasana (mountain pose) – exhale and lower yourself back down into mountain pose as you transition from one pose to another. It should look like a sequence of movements with each breath. Inhale and press into upward facing dog pose, arching your back and lifting your chest for each breath cycle as you transition from one pose to another. It should look like a sequence of movements with each breath. Exhale as you transition to the next pose.Utthita Trikonasana (wide triangle) – inhale and step your right foot forward, then exhale and bend your knees. Press into your left heel with your right hand. Inhale and slowly straighten the legs, placing more weight on the right foot. Exhale as you place your hands on your hips and slowly rotate to the left for each breath cycle as you transition from one pose to another. It should look like a sequence of movements with each breath. Exhale as you transition to the next pose.Utthita Parsvakonasana (wide side angle) – inhale and step your right foot forward, then exhale and bend your knees. Press into the ball of your left foot with your right hand. Inhale as you slowly straighten the legs, placing more weight on the right foot. Exhale as you place your hands on your hips and slowly rotate to the left for each breath cycle as you transition from one pose to another. It should look like a sequence of movements with each breath. Exhale as you transition to the next pose.

Utthita Parsvakonasana (wide side angle) – inhale and step your right foot forward, then exhale and bend your knees. Press into the ball of your left foot with your right hand. Inhale as you slowly straighten the legs, placing more weight on the right foot. Exhale as you place your hands on your hips and slowly rotate to the left for each breath cycle as you transition from one pose to another . It should look like a sequence of movements with each breath. Exhale as you transition to the next pose.Utthita Trikonasana (triangle) – inhale and step your right foot forward, then exhale and bend your knees. Press into the ball of your left foot with your right hand. Inhale as you slowly straighten the legs, placing more weight on the right foot. Exhale as you place your hands on your hips and slowly rotate to the left for each breath cycle as you transition from one pose to another . It should look like a sequence of movements with each breath. Exhale as you transition to the next pose.Utthita Trikonasana (triangle) – inhale and step your right foot forward, then exhale and bend your knees. Press into the ball of your left foot with your right hand. Inhale as you slowly straighten the legs, placing more weight on the right foot

Benefits and Contraindications

One of the benefits of Surya Namaskar is that it’s a type of stretching. It can help to increase your flexibility and make sure that you don’t have any injuries. The breathing techniques associated with the practice can also help you to increase your lung capacity and improve your cardiovascular health. Some people may find that they experience dizziness, shortness of breath, or nausea when they do this asana for the first time or if they’re not prepared for it. You should always speak with your doctor before beginning an exercise routine.

A Step-by-Step Guide to Sun Salutations

The sun salutation is a sequence of yoga poses that encodes many of the philosophies and ideas of yoga.
In Sanskrit, “Surya Namaskar” literally translates as “salutation to the sun.”
The sun salutation utilizes a vinyasa-style flow which means that movement in one pose links directly to the next pose, with no interruption. One doesn’t perform these poses in any particular order or time frame, so come up with your own sequence based on what you feel like doing when it’s time for your practice. The important thing is to keep the pace of your movements slow, steady, and deliberate.

Sun Salutation A is a sequence of six poses:Sun Salutation B is an alternate sequence of six poses. In the video below, they are done in a row. However, one can also choose to perform these in sets of three each time through. This variation takes longer and will make you sweat more! The poses in the following video are:Standing Forward BendGood MorningTwisting TriangleSide AngleExtended Side AngleRevolved Side AngleTriangle pose is also known as Trikonasana. In some traditions, this pose is referred to as Virabhadrasana I, because it is seen as a representation of one of the main Gods of Hinduism, Lord Shiva. It’s not often that you see a yoga pose that incorporates both balance and strenuous muscle work! This is definitely one of the more challenging poses. However, with a little bit of practice and some concentration, you’ll be able to master it in no time. This pose is a great way to build up your upper body strength. It also works your hips and legs to a lesser extent as well. The key is really learning how to distribute your weight evenly from foot to foot. Once that happens, you’ll have no trouble performing this challenging pose! Just remember: Steady wins the race!The poses in following post can be done at home. Take your time, enjoy and happy exercising!

Conclusion

This pose is not for beginners and should only be attempted after you have learned about this position, the benefits it offers, and how to perform it. If you feel that you have mastered all of these things, then I encourage you to give it a try. More advanced yoga practitioners will benefit from mastering this difficult position because it provides many health benefits.

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