The Solar or Surya performs an necessary function in our lives. With out the solar, life on earth is unimaginable. Surya Namaskar can also be known as “Solar Salutation”. It is a approach that has been used since historical occasions to specific respect or appreciation for the solar, which makes all life types on our planet potential.
The solar is the supply of power, so this yoga pose is a strong and efficient method to awaken our physique and thoughts. We are sometimes very busy in life and hardly have time for train or meditation. Though our way of life requires bodily energy, taking good care of your psychological well being and spending time every day specializing in calming your thoughts is extra necessary than ever.
Surya Namaskar Asanas helps to stability the three necessary components of our physique: Kapha, Pitta and Vata.
- The Kapha Dosha consists of water and earth parts.
- The Pitta Dosha of fireplace and water.
- The Vata Dosha of area and air.
It is very important strike a correct stability between these parts.
Advantages of Surya Namaskar Asanas
Surya Namaskar Yoga is believed to activate each a part of the physique, which implies that this highly effective yoga pose has an awesome affect on our physique’s coronary heart, intestines, abdomen, liver, throat, chest, legs and muscle tissues.
Solar salutation has many different advantages to the physique, equivalent to:
- Improves muscle energy and endurance
- Helps strengthen the higher physique
- Helps cardiovascular well being
- Strengthens the nervous system
- Improves flexibility for women and men
- Improves immunity
- Improves general well being
The photo voltaic plexus is the central level of the human physique, positioned behind the stomach button and linked to the solar. That is the principle purpose why many yoga lecturers advocate training Surya Namaskar within the morning. This helps in growing vitality, self-confidence, originality, intuition and psychological talents.
12 Asanas of Surya Namaskar
Here’s a checklist of twelve asanas it’s essential carry out to be able to full one spherical of Surya Namaskar.
Step 1: Pranamasana or The Prayer Pose
Standing in entrance of the mat, stand upright along with your legs, shoulders straight, arms at your sides, and chill out. Now breathe in, put your palms collectively, and breathe out, immerse your self within the Namaskar Mudra.
Step 2: Hashtauttanasana or Raised Arms Pose
Now raise your arms up and again from the prayer place. On this pose, the physique ought to stretch from the toes to the information of the toes. Be certain to stretch your again correctly. When stretching, your biceps needs to be near your ears.
Step 3: Hastapadasana or Arm-to-Leg Posture
Begin with the arms raised, bend down from the waist, and attempt to contact the bottom with the palms of each palms. The again needs to be straight. If you’re a newbie, you possibly can bend your knees and place your palms on the ground. Attempt to straighten your knees in order that your knees relaxation in your head. This requires frequent apply. On this place, attempt to maintain your palms in a single place and don’t transfer them.
Step 4: Ashva Sanchalanasana or Equestrian Pose
Now inhale and pull the left leg way back to potential. Your proper knee needs to be between your palms. The left knee ought to contact the ground with the bent foot. And cease. Now straighten your legs and put your toes on the ground. Proceed to lookup.
Step 5: Dandasna or Stick Pose
Pull your proper leg again and stability your higher physique with the palms of your palms. Your physique needs to be as straight as a stick. Your toes needs to be on the mat. Be certain your arms are perpendicular to the ground.
Step 6: Ashtanaga Namaskar or Eight Limbed Pose
Now gently place your knees on the ground, slide your hips again and ahead, and place your chin and chest on the ground. Keep on this place. Now, eight components of the body-palms, toes, knees, chest and chin-are touching the ground. That is known as the eight-point greeting (Ashtanga Namaskar).
Step 7: Bhujangasana or Cobra Model
Transfer gently ahead, place your legs and stomach on the ground, press your palms in your chest once you inhale, press down and slowly increase your torso to the touch the pelvic space on the ground. Elevate your knees, take away your shoulders out of your ears, and look straight forward. The top and torso ought to resemble a cobra with a hood. Stretching the shoulders, again, chest and backbone. It helps in bettering flexibility and temper.
Step 8: Adho Mukha Svanasana or Face Down Canine
Lie in your chest along with your again dealing with the ceiling, exhale and gently raise your hips to type an inverted V form. Straighten your elbows and knees and attempt to preserve your posture. Excessive heels are on the ground. Stretch deeper every time you exhale and inhale. Have a look at your stomach button. The canine face down. It calms nerves and improves blood circulation. Additionally relieves stress and strengthens legs and arms. For girls, this yoga pose can relieve menopausal signs.
Step 9: Ashva Sanchalanasana or Excessive Lunge
Whenever you come again from Adho Mukha Svanasana, straighten your proper leg ahead, maintain your left leg straight again, put your foot on the mat, then look ahead slowly, gently. Press your hips in opposition to the ground to extend stretch. Ashvasanchalanasana stretches higher this time than you probably did this step earlier than. Advantages of Ashva Sanchalanasana are strengthen the backbone and enhance lung capability. Relieve indigestion and constipation.
Step 10: Hasta Padasana or Standing Ahead Bend
When standing, do a Padasana ahead bend pose whereas inhaling, along with your left foot ahead, after which bend your torso whereas sustaining the place of your arms. Exhale slowly and contact the ground along with your fingers. Stand ahead and bend. Advantages of Hasta Padasana: Stretch your hamstrings and open your legs. Helps with insomnia, osteoporosis, complications, nervousness and stress.
Step 11: Hashtauttanasana or Raised Arms Pose
Now rise up, maintain your physique straight, and stretch from toe to toe. Though stretching is extra than simply sitting, be sure to stretch correctly. Near the ear.
Step 12: Pranamasana or the Prayer Pose
When exhaling, straighten your physique first, then decrease your arms. Loosen up on this place and observe how your physique feels.
This completes the Surya Namaskar sequence. Repeat the above steps to finish the spherical. Solely this time, first retract the left leg again in step 4, and retract the proper foot ahead in step 10. I’ve accomplished a spherical of Surya Namaskar.
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