Instructions :
Pose: Surya Namaskar (Sun Salutation)
Translation: Sanskrit word surya means sun. Namaskar is a Hindi word for namaste, from the root nama, "to bow down." Namaskar means Salute, Greeting or praise.
Exercises: 12
Pronunciation: soor-yi-a-nahma-skar
Benefits of Surya Namaskar
Tones muscles and improves flexibility :
All the asanas performed in Surya Namaskar are focused on different muscle groups and nerve centers called chakras. It helps you tone almost all parts of your body including arms, abdomen, thighs and butt. This also make you more flexible and improves your body posture.
Great cardio training and hormonal balance :
Surya Namaskar gives a quick and good workout to your body. If done quickly, it acts as a cardio workout for your abs, thighs and butt. Better blood circulation results in lower cholesterol levels and improved heart health. Another advantage of proper blood circulation is good hormonal balance. Keep in mind that blood is the carrier of our hormones, so, if it is working properly, they will reach all your organs without any problems.
Improves digestion and promotes weight loss :
Insulin sensitivity improves with proper exercise and proper rest, along with a balanced diet.
Surya Namaskar stimulates the digestive system by producing the correct digestive juices. Thus, you improve your metabolism, which helps you get rid of all the toxins and burn all the extra calories.
Increases energy and awareness levels :
Along with the postures, the way of breathing is also an important aspect of Surya Namaskar. It gives deep conscious relaxation to the body and mind. It helps to calm the mind and sharpen the senses. It increases your self-awareness, which increases your energy level.
Enables better absorption of nutrients :
Proper circulation and digestion promotes better absorption of nutrients, which in turn improves your overall health. The absorption of nutrients helps in carrying out important functions in the body. In today's world, unhealthy lifestyle has given rise to many disorders like thyroid dysfunction, PCOD, PCOS, obesity etc. Surya Namaskar can be a part of a healthy routine which is proven to keep such diseases at bay.
Reduces mood swings and increases emotional stability :
Deep breathing techniques with special asanas are great at relaxing the nerve cells or chakras. It can positively affect the functioning of the brain. Specifically, it helps you strike a balance between the right and left sides of the brain. It brings you more emotional stability and enhances your creativity and mental capacity.
Improves the glow of your skin :
A good glowing skin is the result of good blood circulation, good digestion, relaxation and good sleep. All this you get from Surya Namaskar!
How to do :-
First :
Stand facing the sun with both feet touching then bring your hands palm to palm in the center.
Second:
Inhale and raise your hands up. Lean back slowly, extending your arms over your head.
Third :
Exhale while bending forward slowly, touching the ground respectfully until your hands are in line with your feet and your head touches your knees.
Fourth :
Inhale and take your right leg away from your body with a wide step back. Keep your hands and feet firmly on the ground, keeping your left foot between your hands. Raise your head.
Fifth :
As you exhale, bring your left foot together with your right. Keep your arms straight, raise your hips and align your head with your hands, forming an ascending arch.
Sixth :
Exhale and lower your body to the floor until your feet, knees, arms, chest, and forehead are touching the ground.
Seventh :
Inhale and slowly raise your head and lean back as much as possible, flexing the spine as much as possible (as in the naga asana).
Eighth :
As you exhale, bring your left foot together with your right. Keep your arms straight, raise your hips and align your head with your arms in an upward arc.
Ninth :
Inhale and take your right leg away from your body with a wide step back. Keep your hands and feet firmly on the ground, keeping your left foot between your hands. Raise your head.
Tenth :
Exhale while bending forward slowly, touching the ground respectfully until your hands are in line with your feet and your head touches your knees.
Eleventh :
Inhale and raise your hands up. Lean back slowly, extending your arms over your head.
Twelfth :
Stand facing the sun with both feet touching. Bring your hands palm to palm in the center.