Surya Namaskar is a ancient Sanskrit exercise which mean Sun Salutation or Salute to the Sun , is a practice in yoga as exercise incorporating a sequence of some twelve gracefully linked postures or asanas.
The asana sequence originated in 9th century in India is dedicated to the Hinduism solar deity Surya or Sun, involves moving from a standing position into downward then upward dog poses and then back to the standing position.
Steps to perform Surya Namaskar
Surya Namaskar Step 1
Pranamasana : It is a way of greeting someone in Hinduism, where you club together your palm with straight back in standing position.
Surya Namaskar Step 2
Tadasana or Mountain Pose, where you take your hand upward and club them like a pick of mountain while you are still in standing position.
Surya Namaskar Step 3
Uttanasana Standing Forward Bend, from the standing position of Tadasana (Step 1), bending forward at the hips until the palms can be placed on the floor.
Surya Namaskar Step 4
Anjaneyasana or Crescent Moon Pose this pose is entered from a lunge, with the back knee lowered to the ground, the back arched and the arms raised and stretched over the head and the toes of the back foot remain tucked forward, the heel lifted along with front foot remains in standing position, the hips lowered close to the front foot and the front knee fully bent and pointing forwards. In the full pose, the rear foot is lifted and grasped with both hands, the elbows pointing up.
Surya Namaskar Step 5
Adho Mukha Svanasana or Downward Dog Pose, in this step we need to stretches the hamstring and calf muscles in the backs of the legs, and builds strength in the shoulders.
Surya Namaskar Step 6
Ashtanga Namaskara or Caterpillar pose, in this posture with eight parts of the body in contact with the ground: both feet, both knees, both hands, the chest, and either the chin or the forehead.The hands are below the shoulders, the elbows bent.
Surya Namaskar Step 7
Urdhva Mukha Shvanasana or Upward Facing Dog Pose, taking the feet a little apart and legs are stretched out straight, the toes out (not tucked under), and the weight of the body is supported on the hands with outstretched arms so the hips are off the ground. The gaze is aiming straight upwards, so the neck and back are arched.
Surya Namaskar Step 8
Adho Mukha Svanasana or Downward facing dog pose, your palms and foot on the floor and take your hips stretch upside, The Adho Mukha Svanasana looks similar to a how a dog looks when it bends forward.
Surya Namaskar Step 9
Back to Step 4 with other leg.
Surya Namaskar Step 10
Back to Step 3.
Surya Namaskar Step 11
Surya Namaskar Step 12
Finish by coming back to Step 1
Benefits of Surya Namaskar
The practice of Surya Namaskar during sunrise helps maintain adequate level of Vitamin D in the body. It is known that solar plexus located behind the navel in the human body is connected to the Sun. The 12 postures of the “Surya Namaskar” enhance the solar plexus which, helps to increases creative, intuitive, and leadership abilities.
First and last pose of Surya Namaskar i.e. Pranamasana or prayer pose strengthens the legs, ankles, and feet. The pose firms the hips, relieves sciatica, and reduces flat feet. Precisely, the folding of hands together connects the right and left hemisphere of the brain.
It stretches the abdominal muscles assisting you in reducing weight around the stomach area also strengthen the musculoskeletal system.
Enhance the supply of blood and oxygen helping you savor a youthful glow and long-healthy look even during old age.
Downward dog gently stimulate the nerves, reduce anxiety, and fortify the nervous system that promotes positivity.
Surya Namaskar is a natural cure for blood pressure. The Surya Namaskar benefits the heart muscles and helps to regularize heartbeats.