Read this blog in:
Unlock 20 Life Benefits in 3 Minutes with Surya Namaskar
Are you battling stiff backs from hunching over screens, sluggish mornings with zero motivation, and that nagging feeling you should be doing more for your health. Oh wait! That too without having to spend on expensive gym memberships or requiring hours of free time. Enter Surya Namaskar!
With International Yoga Day around the corner, it's the perfect time to delve into the power of 12 poses of Sun Salutation or Surya Namaskar. It is a holistic workout that benefits the body, mind, and spirit. Let's explore the various benefits of Surya Namaskar, the 12 poses involved and why it is beneficial specifically for ladies.
What is Surya Namaskar?
Surya Namaskar, or Sun Salutation, is a sequence of 12 powerful yoga poses. These poses are designed to give strength and flexibility to the body while also calming the mind. Practicing Surya Namaskar regularly can help you achieve a balanced and healthy lifestyle. It involves a combination of forward and backward bending asanas, which provide a complete body workout.
20 Benefits of Surya Namaskar
Improves flexibility
The various stretches involved in Surya Namaskar help in increasing the flexibility of the muscles and joints. This can lead to improved range of motion and decreased risk of injuries. Regular practice keeps the body agile and reduces stiffness.
Enhances blood circulation
The series of asanas stimulate and balance all the systems of the body, including the circulatory, respiratory, and digestive systems. Surya Namaskar ensures that oxygen-rich blood reaches all parts of the body, improving overall health. Better circulation also means faster recovery from muscle soreness and fatigue.
Strengthens joints
The poses in Surya Namaskar engage different muscle groups, strengthening and toning them. This comprehensive workout helps in maintaining muscle mass and bone density. It also promotes joint health by increasing the production of synovial fluid, which lubricates the joints.
Aids in weight loss
Regular practice can help in burning calories, thereby aiding in weight loss. The dynamic movements increase metabolism and help in burning fat. Surya Namaskar can be an effective part of a weight management program.
Promotes cardiovascular health
The dynamic sequence helps in improving heart rate and cardiovascular health. Surya Namaskar enhances the efficiency of the heart and lungs, contributing to overall cardiovascular fitness. It also helps in lowering blood pressure and reducing the risk of heart diseases.
Improves digestive function
The forward bends and backward stretches help in improving digestion. These movements stimulate the digestive organs, promoting better absorption of nutrients. Regular practice can alleviate common digestive issues like constipation and bloating.
Also read: Beginner's Guide: 10 Best Yoga Poses and Exercises
Boosts immunity
The asanas help in improving blood circulation, which in turn boosts immunity. A strong immune system helps in fighting off infections and diseases. Surya Namaskar also promotes the detoxification of the body, removing toxins and enhancing immune function.
Reduces stress and anxiety
The rhythmic movements combined with deep breathing help in calming the mind and reducing stress. Surya Namaskar encourages mindfulness and relaxation, which can alleviate anxiety and promote emotional well-being. It also helps in managing symptoms of depression.
Increases energy levels
Practicing Surya Namaskar can help in increasing energy levels and reducing fatigue. The sequence of poses revitalizes the body and mind, making you feel more alert and active. It's an excellent way to start the day with a burst of energy.
Improves sleep quality
The calming effects of the practice help in improving sleep quality. Regular practice of Surya Namaskar can help in establishing a healthy sleep pattern, making it easier to fall asleep and stay asleep. It can also reduce symptoms of insomnia.
Also read: How Does Sleep Music Affect Your Brain?
Enhances mental clarity
The focus on breath and movement helps in improving concentration and mental clarity. Surya Namaskar promotes cognitive function and enhances memory. It also helps in clearing mental clutter and increasing productivity.
Balances hormones
The practice helps in balancing the endocrine system, which regulates hormones. Surya Namaskar can help in managing hormonal imbalances and related symptoms. It is particularly beneficial for women experiencing menstrual or menopausal symptoms.
Improves skin health
The improved blood circulation and detoxification process can lead to healthier skin. Surya Namaskar promotes a natural glow by delivering more oxygen and nutrients to the skin. It also helps in reducing acne and other skin issues.
Enhances lung capacity
The deep breathing involved helps in improving lung capacity. Surya Namaskar increases the efficiency of the respiratory system, promoting better oxygen exchange. It can be particularly beneficial for individuals with respiratory conditions.
Supports detoxification
The asanas help in stimulating the lymphatic system, aiding in detoxification. Surya Namaskar helps in flushing out toxins from the body, which can improve overall health and vitality. Regular practice supports the body's natural detox processes.
Improves posture
The sequence of poses helps in improving posture and alignment. Surya Namaskar strengthens the back and core muscles, which are essential for maintaining good posture. It can also alleviate back pain and prevent postural issues.
Increases self-awareness
The practice helps in increasing self-awareness and mindfulness. Surya Namaskar encourages a deeper connection between the body and mind, promoting self-discovery and personal growth. It enhances the awareness of physical and mental states.
Also read: One-Minute Meditation to Melt Away your Stress
Boosts confidence
The regular practice of Surya Namaskar can boost self-esteem and confidence. Achieving proficiency in the poses builds a sense of accomplishment and empowerment. It also promotes a positive body image and self-acceptance.
Strengthens the spine
The backward and forward bends help in strengthening the spine. Surya Namaskar improves spinal flexibility and reduces the risk of spinal disorders. It also helps in maintaining the health of the intervertebral discs.
Provides a full-body workout
Surya Namaskar is a comprehensive workout that benefits the entire body. It engages multiple muscle groups and promotes overall fitness. The practice can be tailored to suit individual fitness levels, making it an effective exercise for everyone.
12 poses of Surya Namaskar
If you want to improve your health, flexibility or feel more energized but don't have any prior experience, try the Traditional Suryanamaskar on the Level SuperMind app. Visual aids and clear instructions ensure you perform the poses correctly, maximizing the benefits and minimizing the risk of injury.
- Pranamasana (Prayer Pose): Stand at the edge of your mat, keep your feet together, and balance your weight equally on both feet. Expand your chest and relax your shoulders. As you inhale, lift both arms up from the sides and as you exhale, bring your palms together in front of your chest in a prayer position.
- Hastauttanasana (Raised Arms Pose): Breathe in and lift the arms up and back, keeping the biceps close to the ears. The aim is to stretch the whole body up from the heels to the tips of the fingers.
- Hasta Padasana (Hand to Foot Pose): Breathe out and bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.
- Ashwa Sanchalanasana (Equestrian Pose): Breathe in and push your right leg back as far as possible. Bring the right knee to the floor and look up.
- Dandasana (Stick Pose): As you breathe in, take the left leg back and bring the whole body in a straight line.
- Ashtanga Namaskara (Salute with Eight Parts or Points): Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, and rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest, and chin should touch the floor.
- Bhujangasana (Cobra Pose): Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose, with the shoulders away from the ears. Look up.
- Parvatasana (Mountain Pose): Lift the hips and the tailbone up to bring the body into an inverted V pose.
- Ashwa Sanchalanasana (Equestrian Pose): Bring the right foot forward between the hands, left knee down to the floor, and press the hips down. Look up.
- Hasta Padasana (Hand to Foot Pose): Breathe out and bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
- Hastauttanasana (Raised Arms Pose): Breathe in and roll the spine up. Raise the hands up and bend backward a little, pushing the hips slightly outward.
- Tadasana (Mountain Pose): As you exhale, first straighten the body, and then bring the arms down. Relax in this position and observe the sensations in your body.
Surya Namaskar benefits for ladies
The theme of Yoga Divas or International Yoga Day 2024 is ,'Yoga for women empowerment.' It aims to focus on the physical and mental wellbeing of women. Therefore, it's the perfect time to roll out your mats and practice Sun Salutation.
Surya Namaskar offers specific benefits for women, addressing various health and wellness aspects unique to them. Here are some notable benefits:
Regulates menstrual cycle: Regular practice helps in balancing hormones and regulating the menstrual cycle.
Eases menstrual cramps: The stretches and poses help in relieving menstrual cramps and discomfort.
Improves fertility: The practice can help in improving fertility by enhancing blood circulation to the reproductive organs.
Also read: How to do Yoga Nidra in 8 Simple Steps?
Promotes post-pregnancy recovery: Surya Namaskar aids in post-pregnancy recovery by strengthening the muscles and improving overall fitness.
Supports emotional well-being: The practice helps in reducing stress and anxiety, promoting emotional well-being.
Enhances skin health: The improved blood circulation helps in giving a natural glow to the skin.
Strengthens core muscles: The poses in Surya Namaskar help in strengthening the core muscles, which is beneficial during pregnancy and post-pregnancy.
Improves digestion: The various poses help in stimulating digestive organs, improving digestion.
Boosts energy levels: The practice helps in increasing energy levels, reducing fatigue and lethargy.
Enhances overall fitness: Surya Namaskar provides a full-body workout, enhancing overall fitness and well-being.
FAQs
Can we do Surya Namaskar during periods?
Yes, you can do Surya Namaskar or sun salutation during periods, but it's important to listen to your body. If you feel discomfort or pain, it might be better to opt for more gentle and restorative poses rather than the 12 poses of surya namaskar. Every person's body reacts differently, so modify as needed.
Does Surya Namaskar increase height?
There are a plethora of benefits of Surya Namaskar like- It can improve posture and spinal flexibility, which may give the appearance of increased height. However, it does not increase your height once your growth plates have closed after puberty.
Can Surya Namaskar reduce belly fat?
Yes, Surya Namaskar poses are a part of a comprehensive workout that engages multiple muscle groups. It can help reduce belly fat when done regularly and combined with a healthy diet.
What will happen if I do 30 Surya Namaskars daily?
Doing 30 Surya Namaskars daily can enhance your cardiovascular health, improve flexibility, strengthen muscles, aid in weight loss, and boost your overall stamina and energy levels. However, ensure to maintain proper form to avoid injury.
What is the best time to do Surya Namaskar?
The best time to do Surya Namaskar is early in the morning on an empty stomach, ideally at sunrise. This helps energize your body and mind for the day ahead. However, you can also practice it in the evening, but ensure there is a gap of at least 4-6 hours after your last meal.
What is the average time for 1 Surya Namaskar?
On average, it takes about 2-3 minutes to complete one round of 12 poses of Surya Namaskar. The time can vary based on the speed and flow of your movements.
