Surya Namaskar (Yoga) and health benefits
Health benefits with Surya Namaskar;
- Helps in weight loss: Surya Namaskar can give you an excellent cardiovascular workout helping you to lose weight
- Helps in strengthening muscles and joints: Stretching and strengthening of your muscles, joints, ligament, as well as the skeletal system is triggered by Suryanamaskar
- Gives glowing skin: blood circulation aids in glow on your face
- A better functioning digestive system: These yoga poses will help increase the blood flow to your digestive tract resulting in better functioning of the intestines
- Helps cope with insomnia: The asanas will help calm your mind, giving you a good night’s sleep.
- Ensures regular menstrual cycle: irregular menstrual cycles will be regulated in women.
- Brings down blood sugar levels: sun salutation also aid in bringing down blood sugar levels and help keep heart healthy
- Helps to cure anxiety: It normalizes the activity of the endocrine glands so that helps in get rid fo anxiety.
- Helps detox: Lungs are thoroughly ventilated due to thorough inhalation and exhalation. And the blood remains oxygenated
Steps to do Surya namaskar
Surya Namaskar (Sun Salutation):-
Surya Namaskar is best done early morning on an empty stomach. Surya namaskar improves your blood circulation that aids in bringing back the glow on your face; preventing the onset of wrinkles, making your skin look ageless and radiant. The sun salutation will help in the smooth running of your digestive system.
Step 1: Stand facing the sun in an erect posture, with palms joined together near the chest like doing a namaskar. Keep your feet together and breathe normally.
Step 2: Breathe in deeply and raise the hands upward, bend your body backward in an arched position with the face pointing towards the sky.
Step 3: Exhale and bring the body from the arched position to bend down forward, till your head reaches your knee. Bring your hands to the floor and keep them flat on either side of the feet.
Step 4: Now inhale and stretch your left leg backward and balance the leg on toes. The heels will be raised upwards and your left knee will be touching the floor. Bend the right leg and should touch your chest. Lift your head towards the sky and keep your arms on either side of the right leg with palms facing the floor.
Step 5: Exhale and with the palms pushing the floor stretch your right leg back words to make it parallel with the left leg. Your toes and hands will be touching the ground and your hip should be raised. Keep your head bent downwards.
Step 6: Inhale and lower your hips from the earlier position. Now rest your chin and chest on the floor and raise your hip a little bit. Now the eight parts of the body will be touching the floor. They are: chest, chin, two hands, two knees, and feet
Step 7: Exhale and lift the chest from the ground and arch back by keeping your arms bent at the elbow. Bent the head in backward position and face the sky.
Step 8 Exhale and repeat the movement in step 5.
Step 9: Inhale and repeat the step by keeping the right leg backward.
Step 10: Exhale and repeat the step 3
Step 11: Inhale and perform the movement in step 2
Step 12: Keep the feet together and bring back the hands in namaskar position breathing normally.
The steps are now repeated using the other leg in steps 4 to 9. So, to complete one round of Suryanamaskar you need to do 24 yoga steps. It is ideal to perform 12 rounds to get best results. However, you need to start with 5-5 rounds and gradually increase the round over time. Sip water in between the repetitions if needed and relax for about 15 seconds between each round.
(Take necessary precaution while you do all the above asanas, as it will be different for beginners and experienced, they may be harmful to your body if you don’t take necessary precautions.)
In the following video, you can see how to do Surya namaskar