In today's time, where the hectic life and irregular lifestyle is having a negative impact on the health of people, Suryanamaskar has emerged as a complete exercise. This yogasana is helpful in keeping the heart healthy, strengthening muscles, reducing obesity and providing peace to the mind.
What is Suryanamaskar?
Surya Namaskar is an ancient method of yoga, which is considered a symbol of sun worship. It is a sequential practice of 12 yoga asanas, which helps in keeping the whole body balanced and healthy. Regularly doing Suryanamaskar provides mental, physical and spiritual benefits.
Method of doing Suryanamaskar
Surya Namaskar consists of 12 asanas, which are done in a sequential manner. It is necessary to do them correctly so that the body can get maximum benefit.
1. Pranamasana
- Stand straight and join both hands in front of the chest and salute.
- Keep breathing normal and concentrate.
2. Hasta Uttanasana
- Raise both hands and bend backwards slightly.
- This asana makes the spine flexible.
3. Pada Hastasana
- Try to touch the feet with your hands by bending the body forward.
- This posture improves the digestive system and reduces belly fat.
4. Ashwa Sanchalanasana
- Move the right leg backwards and bend the left knee.
- Place both hands on the ground and raise the head upwards.
- This posture strengthens the lungs.
5. Dandasana
- Now keep your body in a plank posture.
- This asana strengthens the arms, shoulders and abdominal muscles.
6. Ashtanga Namaskar
- Place the eight parts of the body (two hands, two feet, chest, chin and both knees) on the ground.
- This strengthens the heart and lungs.
7. Bhujangasana
- Raise the chest and bend the back backwards.
- This pose makes the spine flexible and relieves back pain.
8. Adhomukha Svanasana
- Move the body in the shape of an inverted ‘V’.
- This pose increases blood circulation and calms the brain.
9. Ashwa Sanchalanasana
- This time take the left leg back and keep the right leg forward.
- This pose increases the balancing power of the body.
10. Pada Hastasana
- Again bend the body forward and try to touch the feet.
11. Hasta Uttanasana
- Raise the hands up and bend back.
12. Pranamasana
- Stand straight, join hands and relax.
Benefits of Suryanamaskar
- Improves physical health – It is a whole body exercise, which strengthens the muscles and makes the body flexible.
- Helps in weight loss – Regular practice reduces excess fat and controls obesity.
- Improves heart health – Suryanamaskar increases blood circulation and strengthens the heart.
Calms the brain – It is helpful in relieving stress, anxiety and depression.
Improves the digestive system – Relieves stomach problems and strengthens the intestines.
Strengthens the immune system – It increases the body’s immunity.
Relief in menstrual problems – It is especially beneficial for women as it maintains hormonal balance.
Side effects and precautions of Suryanamaskar
✔ When should one not do it?
- During pregnancy – Pregnant women should not do
- Suryanamaskar without consulting a doctor.
- Precaution for heart patients – People who have high blood pressure or heart diseases should consult a doctor before doing it.
- Bone and joint problems – People suffering from slip disc, arthritis and osteoporosis should do it carefully.
- Avoid excessive fatigue – Doing Suryanamaskar excessively can have a negative effect on the body.
Conclusion
Surya Namaskar is a complete form of yoga, which provides physical, mental and spiritual benefits. If done properly and regularly, it helps in keeping the entire body healthy. However, in case of any health problem, consult an expert before starting it.
If you want to start your day with energy, positivity and health, then Suryanamaskar can be the best yoga practice for you.
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