Surya; The Sun-God according to Hindu mythology is a symbol of strength, divinity, and immortality. Surya is the energy of life, it is the soul, the driving source of energy, consciousness, and illumination.
The sun is not only the biggest and closest yellow star but it is also the only natural light and energy bio-source available. The ancient texts have so much praise written about the Sun, referring to its infinite potentiality and capabilities that some of the Vedas also refer it to as the creator of life, of vision and wisdom.
Surya Namaskars are the 12 systematic and dynamic yoga asanas designed with the humble aim of honoring the Sun, Surya. The Sanskrit term Namaskar translates to “praise”, “honor”, “salute”, hence Surya Namaskar is effectively called the Sun Salutations.
Traditionally, Sun Salutation is best performed at dawn with the rising sun or early morning, outdoors and facing the east direction. Each of the said details, including the twelve poses, holds great importance and are of immense value.
One interesting fact about Sun Salutations is that each of the Surya Namaskar starts and ends with Pranamasana, the prayer pose, giving much importance to our heart which is the seat of consciousness, of Prana (vital energy) and wisdom. If you’re interested to know the role of Prana or vital energy in our life, check out our article on Ojas, Tejas and Prana.
History of Surya Namaskar and how it originated
Although all the poses of the Sun Salutations are primarily yogic asanas, Surya Namaskar as a concept originated just a few hundred years ago. It is said to be brought into practice by Samarth Ramdas, a sage with high value and knowledge, later on, the king of Aundh, Bhavanrao Pant wrote a detailed book on the same. Surya Namaskar originally was practiced by soldiers as a part of their rigorous workout routine, in order to stay fit and strong. It was later on included and popularised by yoga enthusiasts and made available as Sun Salutations we know today.
Benefits of doing Surya Namaskar
Performing Surya Namaskar has so many benefits that you’ll be truly amazed. The twelve simple yoga asanas are so systematically designed that it checks everything from hypertension to obesity.
It helps you tone your muscles, imparts flexibility, and improves posture. It helps in activating major energy centers of the body called chakras.
Sun Salutation is your total full-body workout. It is the type of cardio that anyone from any age group can easily perform. It keeps your weight in check and brings great flexibility to your joints and spine when you do it consistently and regularly.
When done regularly, the practice fixes our disturbed hormonal cycle and improves overall health. Surya Namaskar effectively improves circulation, expands lung capacity, and helps smooth respiration. Regular practice of Surya Namaskar ensures a good positive mind along with a zest of motivation and activeness. The Sun Salutations work amazingly to improve not only your physical health but also your mental wellbeing.
12 Steps to perform Surya Namaskar
Surya Namaskars are a set of 12 independent yoga asanas, where each asana stretches the body in a very peculiar way, contracting and expanding the chest to regulate breathing. One complete set of Surya Namaskar consists of two sequences, starting from the right side proceeding with the left. It is advisable to start with a set of five if you are just beginning your asana practice and then gradually increasing it depending on your strength and stamina. Explained below are the 12 steps to perform Surya Namaskar.
Pranamasana – The Prayer Pose
Stand straight at the edge of your mat, keep your feet together. Expand your chest and relax your shoulders. Maintain a steady breathing pattern and lift both arms up from the sides, in front of the chest in prayer position.
Hasta Uttanasana (Raised arms pose)
Inhale and stretch your arms up and arch back from the waist, maintain a steady posture while bending back. Push the hips out and keep your legs straight. Relax your neck while performing the asana.
Pada Hastasana- Forward bend pose
Exhale and bend forward, press your palms down, fingertips in line, touching your toes.
Ashwa Sanchalanasana – The Lunge Pose
Breathe in, push your right leg behind and stretch. Arch and bring your other leg forward and place it between the two arms.
Hold steady and maintain the pose.
Chaturanga Dandasana – Plank Pose
Breathing in, bring the other leg back, close to the right leg, and balance your weight on your palms and toes.
Ashtanga Namaskara – The Eight Limbed Pose
Bend your knees down to the floor and raise up your hips, slide forward, and rest your chin and chest on the floor. This pose is called Ashtang Namaskara as two hands, two feet, two knees, chest, and chin, collectively eight parts are touching the floor at the same time.
Bhujangasana- Cobra pose
Inhale, slide forward, lower your hips, bend at the elbows, and raise your chest resembling a cobra. Make sure you’re looking up and forwards.
Adho Mukh Svanasana – Downward Dog
Exhale and raise your hips, keeping your back and legs straight forming an inverted ‘V’ position. Your head should be in-between your arms facing downwards and your heels should touch the ground.
Ashwa Sanchalasna – The Lunge Pose
Breathe in, push your right leg behind and stretch. Arch and bring your other leg forward and place it between the two arms.
Hold steady and maintain the pose.
Pada Hastasana- Forward bend pose
Exhale and bend forward, press your palms down, fingertips in line, touching your toes.
Hasta Uttanasana – Standing backbend pose
Inhale and stretch your arms up and arch back from the waist, maintain a steady posture while bending back. Push the hips out and keep your legs straight. Relax your neck while performing the asana.
Pranamasana – The Prayer Pose
Stand straight at the edge of your mat, keep your feet together. Expand your chest and relax your shoulders. Maintain a steady breathing pattern and bring your hands in front of your chest in prayer position.
This completes the half set of Surya Namaskar, repeat the same procedure with the alternate leg to complete a set, and repeat the set at least 5 times as a beginner regularly to obtain maximum results.
If you’re spending long hours behind the desk and would like to do a quick round of asanas for the back, try these 5 asanas for a healthy spine!
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