“Surya Namaskar” is actually a Sanskrit term. It means offering prostrations (Namaskar) or obeisance to the Surya (sun).
Surya Namaskar or Sun Salutations’ procedure is to wake up before sunrise to perform these exercises. It hardly matters when you do these exercises, but it is best done when your stomach is empty.
Surya Namaskar consists of twelve yogic postures; one follows another, fixedly and cyclically, for bringing good health and bodily processes like digestion, agility, and rejuvenation, along with beauty & longevity. It reduces weight and trims down the waist. There is no need for any equipment. You just need a small open space from where you can sit and can see the sun.
Steps of Surya Namaskar
What are the benefits of Surya Namaskar or Sun Salutations?
Surya Namaskar, or Sun Salutation, is more than just a physical exercise. It is a holistic practice that synchronizes movement with breath to revitalize every system in the human body. By combining specific warm-ups and asanas, it serves as a complete workout for the mind, body, and spirit.
Cardiovascular & Respiratory Health
Regular practice of Surya Namaskar acts as a powerful tonic for the heart and lungs-
Heart Function
Improves overall blood circulation and strengthens cardiac muscles.
Blood Pressure
Regularizes cardiovascular parameters, including systolic and diastolic blood pressure and pulse pressure.
Lung Capacity
Enhances respiratory functions such as Forced Vital Capacity (FVC) and Peak Expiratory Flow Rate, helping to strengthen respiratory muscles and improve oxygenation.
Hormonal & Metabolic Balance
The consecutive elongation and compression involved in these postures stimulate vital internal glands-
Endocrine System
Stimulates the adrenal and pituitary glands to maintain optimal growth hormone levels.
Thyroid & Cycles
Helps regulate the thyroid gland and maintains a healthy, regular menstrual cycle.
Cholesterol & Detox
Aids in reducing cholesterol levels and has a profound positive effect on skin, hair, and overall body care.
Digestion & Physical Toning
The systematic movement of the 12 postures provides a deep internal massage-
Digestive Tract
Stimulates digestive fluids and abdominal muscles, promoting ease of fecal excretion and relieving constipation.
Full-Body Toning
Specifically targets and tones the neck, spine, arms, wrists, back, and legs, promoting exceptional flexibility.
Weight Management
The dynamic nature of the flow helps in burning calories and reducing excess body fat.
Mental Clarity & Spiritual Growth
Surya Namaskar acts as a bridge between the physical and the metaphysical-
Stress Relief
Eases overstrained muscles and calms the nervous system to significantly lower stress levels.
Balance
Brings a high level of equilibrium to the body’s internal rhythms.
Energy Boost
Regular practice eliminates lethargy and boosts daily energy levels by harmonizing the body, mind, breath, and spirit.
