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Surya Namaskara (Sun salutations) 

April 1, 2017 | Dr.Madhu

The Surya Namaskar is one of the best exercises that people can perform. Surya namaskara combines yogasanas and pranayama, It comes in between shithilikarana vyayama and yogasanas. It brings about the general flexibility of the body preparing it for asanas and pranayamas. The benefits accruing from these exercises are unique and excellent.

The Surya Namaskar is performed usually at sunrise and sunset, facing sun, after chanting the mantra. The Namskar is done in 12 steps, each step having its own posture (including position and form) with its own breathing pattern (inhalation or exhalation), and its own mantra.

  1. Hasta uttanasana (Raised Arms pose) sence sense
  2. Padahastasana (Hand to Foot pose)
  3. Ashwa Sanchalanasana (Equestrian pose)
  4. Chaturanga Dandasana (Stick Pose)
  5. Shashankasana (Rabbit pose)
  6. Ashtanga Namaskara (Salute With Eight Parts Or Points)
  7. Bhujangasana (Cobra pose)
  8. Parvatasana (Mountain pose)
  9. Shashankasana (Rabbit pose)
  10. Ashwa Sanchalanasana (Equestrian pose)
  11. Padahastasana (Hand to Foot pose)
  12. Hastauttanasana (Raised Arms pose)

Benefits of Surya Namaskara:

  1. Helps strengthen muscles and joints
    Surya Namaskara offers a good way to stretch and strengthen the muscles, joints, ligament, as well as the skeletal system. The movements can also help to increase the flexibility of the spine. When you perform the postures, the limbs become symmetrical helping in internal vital organs to function better.
  2. Helps lose weight
    Surya Namaskara can give an excellent cardiovascular workout helping to lose weight. The postures will help to stretch the abdominal muscles while helping to shed pounds around the belly. The movements will also help in increasing the metabolism.
  3. Gives glowing skin
    Surya Namaskara enhances the blood circulation that helps in bringing back the glow on the face, preventing the onset of wrinkles, making the skin look ageless and radiant.
  4. Ensures better functioning digestive system
    The sun salutation would help in the smooth running of the digestive system. These yoga poses would help to increase the blood flow to the digestive tract resulting in better functioning of the intestines. The forward bend pose would help increase the abdomen space which will help in releasing the trapped gases from the system.
  5. Helps cope with insomnia
    We can enhance the sleeping patterns by the practise of Surya Namaskara. The asanas would help to calm the mind, giving you good night’s sleep.
  6. Ensures regular menstrual cycle
    Surya Namaskara can also be beneficial for women who are suffering from irregular menstrual cycles as it helps regulate it. Regular practice of the movements can also help in easy childbirth.
  7. Keeps anxiety at bay
    It helps to increase the memory and nervous system and also helps to calm you down and get rid of anxiety. It normalizes the activity of the endocrine glands, especially the thyroid gland
  8. Helps detox

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Dr Madhu

Ayurveda Practitioner , Lifestyle Consultant, Yoga, Meditation Tutor

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