Surya Namaskaram - An Overview

Introduction:

Although Suryanamaskar was neither considered an asana nor a part of classical yoga, it is now regarded as a component of current yogic practices. Before starting daily tasks, Suryanamaskar energizes practitioners and provides them with a fully charged day. Suryanamaskar practice consists of 12 postures and 24 steps in a single round. This forms a greeting to the "sun" and includes singing the deity of the sun's twelve names. Based on available research, we emphasize the importance of Surya namaskar in this article by emphasizing its effects on the physical, psychological, and physiological components of the body. The importance of Surya namaskar as a single comprehensive sadhana for the entire body is also underlined.

What Is Surya Namaskaram in Yoga?

A specific set of twelve yoga poses, often known as a “sun salutation”, is recognized by its Sanskrit name, Surya namaskar. It is one of the most popular yoga techniques and part of the traditions of Ashtanga, Vinyasa, and Hatha. The word comes from the Sanskrit words Surya, which means "sun," and namaskar, which means "greetings" or "salutations". Surya namaskar is a ritual historically performed to honor the sun. The sun is considered the source of all life in Indian culture, where the custom originated, and is consequently highly revered. The sun is a sign of awareness and the divine in Vedic tradition, and Surya, is revered as the universe's creator. As a result, Surya namaskar is regarded as one of the most significant yoga asanas. Sun salutation is another name for Surya namaskar in English.

What Are the Twelve Steps of Poses Used in Surya Namaskaram?

The Surya namaskar is typically thought of as a morning ritual aiming to capture the prana shakti (life force) most present at dawn. The sequence cultivates focus and mental quiet while stimulating all muscles, organs, systems, and chakras. It offers a full-body, mind-body, and spirit workout. It is frequently used as a warm-up at the beginning of a longer yoga practice since it is an energetic and effective technique to connect with inner power and stability. Even though there are numerous variations of the Surya namaskar nowadays, these are the most traditional:

1. Pranamasana (Prayer Pose): Standing straight up in front of the mat with the feet together and relaxed arms at the sides is a good place to start. Put the hand's palms together in the center of the chest while closing the eyes. Get completely relaxed. This posture helps the body recover stability by calming the nervous system (which contains a complex network of nerves, the spinal cord, and the brain). Additionally, it helps to ease tension and anxiety.
2. Hasta Uttanasana (Raised Arms Pose): To begin hasta uttanasana, exhale deeply. After then, inhale deeply and extend the arms in front of and above the head. Look up and stretch the body backward by pressing the pelvis (a structure in the form of a basin that safeguards the internal cavity and supports the spinal column) forward. Focus on breathing in a while, stretching backward, and breathing out when bending forward. Makes the stomach muscles more flexible and toned. This exercise stretches the entire body, from the heel to the tips of the fingers.
3. Hasta Padasana (Hand to Foot Pose): Exhale and bend forward and down to the knees while maintaining a long spine. Place both hands on the floor so that only the tips of the fingers are in touch. Just flex the knees, so the head rests on one and the chest rests against the thighs. Keep the body in this posture for a little while. The spine is stretched and expanded, increasing its flexibility. Additionally, it stretches the hamstrings while opening the muscles in the arms, shoulders, and legs.
4. Ashwa Sanchalanasana (Equestrian Pose): Step back with the right leg, putting only the knee down and firmly bending the toes under. While maintaining the foot flat on the ground, bend the left knee. Roll the shoulders back, place the fingertips on the ground, and lift the head slowly. This pose strengthens muscles in the spine and legs. Constipation and indigestion are reduced.
5. Parvatasana (Mountain Pose): Exhale slowly while lowering the hips to the floor and placing the left foot back next to the right. Lengthen the spine and move the shoulders toward the ankles. Inhale deeply, then exhale slowly. It helps in improving posture and relaxes the mind.
6. Ashtanga Namaskara (Eight-Limbed Pose): Exhale, bend the knees, and slowly lower down to the floor, keeping the chest in line. For added strength, keep the elbows firmly pushed against the sides. Then can lower the chest while maintaining the hip up as the strength in this movement increases. It improves the flexibility of the spine and back. Releases stress while also strengthening the back muscles. All eight of the body parts are worked in a single posture.
7. Bhujangasana (Cobra Pose): Place the hands and feet at all moments. Also, take a breath, move forward, and raise the chest like a snake. Roll the shoulders back and squeeze the elbows back toward one another. Take a leisurely look up. It improves flexibility and mood. It extends the back, shoulders, chest, and legs at the same time.
8. Parvatasana (Mountain Pose): Gently breathe and tuck the toes beneath. Compatible with position five (mountain pose), stretching the spine and putting the shoulders closer to the ankles can help to get back into an inverted V position. Now, take a few long breaths. And then exhale, raise the hips to the sky and place the hands firmly on the ground. It enhances spinal region blood circulation. It helps women in managing menopausal (the moment that the period's cycle end) symptoms.
9. Ashwa Sanchalanasana (Equestrian Pose): One may move the pelvis forward by placing the left foot in front of the palms. Lift the body, tilt back the head, bend the back, and look up towards the sky, same as pose four. Stomach organs are toned, and leg muscles are more flexible. The back is made stronger by this pose.
10. Hasta Padasana (Hand to Foot Pose): Pull the legs together and exhale, keeping the right foot front the same as pose three (hand to foot pose). Just flex the knees so the head rests on one and the chest rests against the thighs. It can help with sleeplessness, bone loss, headaches, stress, and tension.
11. Hasta Uttanasana (Raised Arms Pose): After that, exhale deeply and repeat pose two by stretching the arms above and forward. Look up and stretch the body backward by pressing the pelvis forward. Inhale deeply, then exhale. It relieves conditions including tiredness, lower back pain, and asthma. Additionally, it helps with digestion. Expands the chest, causing a full intake of oxygen.
12. Tadasana (Standing Mountain Pose): After then, breathe out and return to pose one of the prayer positions. Lower the arms steadily and gradually. In addition to strengthening the legs, this exercise also helps with posture. To help, one should learn to regulate emotions and tone the muscles, hips, and tummy. One Surya Namaskar cycle is finished once all 12 positions have been accomplished. One may get all the benefits the body needs by performing 12 to 15 cycles each day on average, keeping people fit and healthy for a better future.

What Are the Benefits of Surya Namaskaram?

There are several benefits to performing the Surya namaskar steps. It might result in much-needed changes to the health, mind, and other significant aspects of life. A few benefits of Surya namaskar are described below:

• The Surya namaskar exercise increases and nourishes blood flow to the scalp. This helps avoid hair problems, including early gray hair, thinning, and loss.
• One can perform Surya namaskar more quickly to burn calories. It is a great aerobic exercise that works all the body's muscles and raises energy. Additionally, it includes a range of bends and stretches that help the body lose fat uniformly throughout, especially the belly.
• By enhancing blood circulation, Surya namaskar keeps the skin appearing young, gorgeous, and healthy. Additionally, it has been demonstrated that managing stress may help the skin stay firm, prevent the appearance of wrinkles, and postpone aging.
• A healthy digestive system is necessary for maintaining a body free from illness. Surya namaskar improves the body's blood flow, supporting healthy intestinal function. As a result, better overall health and higher vitamin absorption are achievable.
• By supporting breathing, Surya namaskar ensures that the lungs are properly maintained and that the blood is suitably oxygenated.
• Daily Surya namaskar practitioners claim considerable improvements in their physical and mental well-being. Their brain system's performance makes it easier to unwind and eliminate anxiety.
• Restoring their endocrine glands' natural action (including thyroid glands) also benefits those with thyroid problems.

Conclusion:

Surya namaskar, often known as the sun salutation, is refreshing oneself through solar energy. One of the earliest and most basic ways to show wonder and thankfulness was through the praise and worship of the sun. In many regions of India, sun worship is still a common daily activity since the sun is a potent representation of a life force. Surya namaskar increases blood flow, which contributes to the healthy shine of the skin and face. Additionally, it stops the skin from aging. Additionally, it promotes the efficient operation of the digestive system. It improves blood flow throughout the digestive system, improving stomach function.