If you ‘re looking for a simple, enjoyable way to start your day that provides a diverse roll of health benefits, consider practicing Surya Namaskar or Sun Salutation. It is a particular sequence of yoga postures, breathing, and chants that in concert comprise the traditional Sun greeting. It is a fantastic gift of yoga to the wholly earth having all kinds of physical, mental, spiritual benefits -stimulating and rejuvenating every arrangement of the body, relaxing and calming the overwork mind and renewing spirits. For people with limited time, this is the best wholesome exercise .
Sun Salutation ( Surya Namaskar – pronounced Sur-yah-Namah-skar ) is a sequence of 12 knock-down yoga poses with fundamental benefits that have been written about for thousands of years.
At the physical flush, the practice of Sun Salutation stimulates the metabolism and the digestive, respiratory, circulatory and generative systems. It provides a good cardiovascular exercise, stretches every partially of the body, lubricates and strengthens joints and muscles. This sequence takes your spine through about every possible scope of motion and when integrated with the breath ( the radiation pattern in which we inhale and exhale with each present ), it encourages bass and rhythmical breathe, increasing blood to the brain and bringing mental clearness .
significance of the Sun :
ancient scripture of India mentions this beautiful shloka ( verse ) about the Sun .
Surya ( sun ) is the Soul, both of the move and nonmoving beings. – The Rig Veda
Remember those school lessons on how the sunlight makes life possible on this satellite ? As a child, we all learned about the indispensable character sun plays in our lives – casting away darkness, breathing life into the whole of universe. nothing is more crucial to us on land than the Sun. Without the Sun ‘s heat and light, the Earth would be a lifeless ball of ice-coated rock. The Sun warms our seas, stirs our atmosphere, generates our weather patterns, day-night cycles, and gives energy to the growing green plants that provide the food and oxygen for life on Earth. The Earth ’ s kinship with the sun besides maintains day-night cycles, thanks to it we go into the cycle of rest and bodily process. The sun besides affects our climate and emotional wellbeing. research shows that excessively little vulnerability to sunlight can lead to alleged seasonal affectional disorder ( SAD ) – a type of winter depression. Sunlight besides helps our bodies to form vitamin D underneath the skin. This vitamin helps us to build and maintain teeth and bones and helps the consistency to absorb calcium .
equitable imagine biography without the Sun ! ! ! If the sun never existed, nothing in this populace would have existed either. primitive people and our ancestors worshiped the sun as a symbol of the core of the population, reservoir of life, and health. many traditions distillery continue to honor the sun in diverse ways .
Besides good health, the practice of Sun Salutation provides an opportunity to express our gratitude towards the Sun that sustains liveliness on the Earth. As we perform Sun Salutations to honor the sunlight, we besides celebrate and respect life, our inner luminosity and our association with the universe .
The yogistic science behind Surya Namaskara :
It has been said that the different parts of the soundbox are governed by different Devas ( deity or divine ignite ). The solar plexus ( located behind the navel, which is the central point of the human body ) is said to be connected with the Sun, that is why it is called solar plexus. When the first rays of the sunlight fall on the solar plexus, it is very estimable for your body. This is why it is good to do Surya Namaskar ( sunlight salutations ) in the early morning. This is the main reason why the ancient Rishis recommended the practice of Surya Namaskar because the regular drill of this sequence expands the solar plexus, which increases one ’ second creative and intuitive abilities. The contemporary sequence we know has its origins in the ancient Vedic period in India when the Sun was worshipped as a brawny symbol of health and immortal life .
The solar plexus has a profound affect on the central skittish system, eye nerves, stomach, and what we normally call our “ gut feeling ”. It is the second brain in our soundbox. When the solar plexus contracts, one feels atrocious, sad, depressed, all the negative feelings come. When the solar plexus expands, the intuitive take care awakens, the thinker becomes clear and focused .
All our emotions get stored in the solar plexus, and it is besides the target where one ‘s gut feelings originate. The size of the solar plexus is said to like the size of a small gooseberry. however, for those who do yoga, meditation, and Sudarshan Kriya breathwork, it becomes much bigger – about three to four times bigger than the normal size. The more expanded your solar plexus, the greater is your mental stability and your intuition .
– Gurudev Sri Sri Ravi Shankar
Download our FREE e-book on Sun Salutation: Your Full Guide to Master the Age-old Yoga Sequence and learn how you can prepare yourself for doing the 108 Sun Salutations !
The Sun Salutation Sequence : know-how
Surya Namaskar is a graceful sequence of twelve poses linked by a continuous flowing motion and accompanied by deep breaths. Each put counteracts the one before, stretching the body in a different way and alternately expanding and contracting the breast to regulate and harmonize the breathe. One round of Sun Salutation consists of two sets/sequences, the first leading with the right leg, and the irregular leading with the leave in the 4th and 9th positions. Start by doing two to four rounds and gradually build up to twelve rounds .
This succession of movements and asana can be practiced on varying levels of awareness, ranging from that of physical exercise in diverse styles to a complete sadhana ( spiritual practice ) which incorporates asana, breathwork, mantra and chakra awareness. The latter phase is practiced lento, graciously, lightly, rhythmically, with a distribute of affair and conscious breathe by focusing on a detail chakra for each position and a tone particular mantra that consists of a Sanskrit name of the sunday for each pose, as per details given in the chart below. When done as physical practice with more act of rounds at a fast tempo serves as excellent cardio work out with physical benefits like weight reduction, etc .
The Sun salute can be completed as a stand alone rehearse or it can be practiced to limber up or warm up the hale body in training for the full-fledged asana practice. traditionally, it is recommended that you complete 3 sets of Surya Namaskar in order to warm the consistency prior to moving into deep postures .
For its best benefits, it is performed on an empty stomach, in the open air or well-ventilated room, facing the sun, at sunrise and sunset with the feelings of gratitude to the sun while doing then. If you are completely new to yoga asana exercise, for a week or two, prepare your consistency with this gentle joint unblock sequence .
Before you start, you may choose to prepare yourself with this resource : You are amongst the mountains just before the click. There is a soothe tip, birds are chirping, it is a charming consequence – the glowing sun opens its eyes on the eastern horizon, filling the flip and the mountains with the golden rays. You are bathing into piano rays of the rising sun. Stand straight with eyes lightly closed and smile on the confront ( which is a mirror image of a relax department of state of mind ) and with a draw of gratitude towards the Sun in your heart. Breathe lightly, slowly, and effortlessly. Once you feel as if your whole body is filled with the light of the Sun, start the poses one by one .
Depending on your prefer stylus of yoga, you may be familiar with one of the many versions of sun salutes. Vinyasa-style salutes, for case, incorporate chaturangas ( depleted plank ) and focus more on upper-body strength. Or you may be conversant with the Sun Salutation A or Sun Salutation B or Sun Salutation C sequences that incorporate some variations taught by some yoga schools. The art of Living and Sri Sri School of Yoga teach the below-mentioned sequence of the Sun greeting that is the most traditional version of the Sun Salute and actively engages all parts of the soundbox .
It is recommended that you systematically learn the Surya Namaskara under the supervision and guidance of a certify yoga teacher. In the interim, the following instructions could help you understand the sequence in a lot detail .
1. Pranamasana ( Prayer Pose )
stand at the edge of your yoga mat, keep your feet in concert, and balance your slant evenly on both the feet .
Expand your thorax and relax your shoulders .
As you inhale, lift both arms up from the sides and as you exhale, bring your palms in concert in front of the breast in prayer position .
Benefits : Establishes a state of matter of humility, gratitude, assiduity and calmness.Helps maintain the balance of the body. Relaxes the nervous system .
2. Hasta Uttanasana ( Raised Arms Pose )
As you inhale, lift the arms up and back, keeping the biceps conclusion to the ears. In this pose, the feat is to stretch the whole body up from the heels to the tips of the fingers .
To deepen the stretch, push the pelvis forward a little bit. see that you are reaching up with the fingers rather than trying to bend back .
Benefits : Stretches abdominal and intestinal muscles, arms and spinal cord. Expands the chest result in the full inhalation of oxygen .
3. Hasta Padasana ( Hand to Foot Pose )
Breathing out, stretch fore, and bend downwards from the shank, keeping the spine erect .
As you exhale completely, bring the hands down to the floor beside the feet .
You may bend the knees, if necessary, to bring the palms down to the floor .
To deepen the stretch, straighten the knees .
Benefits : Tones abdomen, muscles of thighs and legs. Stretches spur and rear muscles. Opens the hips and shoulders .
4. Ashwa Sanchalanasana ( Equestrian Pose )
Breathing in, push your correctly leg back angstrom far as possible .
Bring the right knee to the floor and look up .
The left foot is in between the palms .
Benefits : Tones abdomen, muscles of thighs and legs. Makes the spine and neck flexible. well for indigestion, constipation, and sciatica .
5. Dandasana/Phalakasana ( Plank Pose )
As you breathe in, take the left branch back and bring the hale body in a heterosexual line .
Keep your arms perpendicular to the shock.
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Benefits : Strengthens weapon, back and abdominal muscles. It besides helps in curing certain problems of the spinal column and cord. Improves position. Calms the mind .
6. Ashtanga Namaskara ( Eight Points Salute )
gently bring your knees down to the floor and exhale. Take the hips back slightly as in child ‘s airs, then slide forward ,
And rest your thorax and chin on the floor. Raise your back tooth slenderly .
The two hands, two feet, two knees, and chest and chin should touch the floor. Abdomen remains off the floor .
Benefits : Strengthen nerves and muscles of shoulders, arms, back and chest. Enhances the flexibility of the back and spine. Reduces latent hostility and anxiety .
7. Bhujangasana ( Cobra Pose )
Slide ahead and raise the chest astir into the Cobra carriage .
You may keep your elbows bent in this present with the shoulders away from the ears. Look up .
As you inhale, make a gentle effort to push the chest forth. As you exhale, make a docile campaign to push the navel depressed. Keep the toes flat on the deck .
Benefits : Benefits the adrenal glands and kidneys sending them a richer add of blood. Tones ovaries, uterus and liver. Muscles of the back, abdomen and entire upper soundbox are strengthened. Aids in respite and elimination of menstrual irregularities. Relieves stultification. Elevates mood. Invigorates the heart .
8. Adho Mukha Svanasana (Downward Facing Dog)
Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V ‘ ( /\ ) model .
How to deepen this yoga stretch ?
If possible, try and keep the heels on the establish and make a gentle effort to lift the tailbone up, going deeper into the load .
Benefits : Stretches arm, bet on and abdominal muscles. It besides helps in curing certain problems of the spinal anesthesia column and cord. Increases lineage flow to the brain and head region .
9. Ashwa Sanchalanasana ( Equestrian Pose )
Breathing in, bring the right foot forth in between the two hands, left knee down to the floor, press the hips down, and search .
place the right metrical foot precisely between the two hands and the right calf perpendicular to the floor. In this position, make a docile campaign to push the hips down towards the floor, to deepen the stretch .
Benefits : Tones abdomen, muscles of thighs and legs. Makes the spine and neck elastic. good for indigestion, constipation, and sciatica .
10. Hasta Padasana ( Hand to Foot Pose )
Breathing out, bring the leftover metrical foot forward. Keep the decoration on the shock. You may bend the knees, if necessary .
gently straighten the knees and if you can, try and touch your nuzzle to the knees. Keep breathe .
Benefits : Tones abdomen, muscles of thighs and legs. Stretches spine and binding muscles. Opens the hips and shoulders .
11. Hasta Uttanasana ( Raised Arms Pose )
Breathing in, roll the spine up, hands go up and bend backward a little bit, pushing the hips slenderly outward .
guarantee that your biceps are beside your ears. The estimate is to stretch up more preferably than stretching backward .
Benefits : Tones abdomen, muscles of thighs and legs. Stretches spinal column and back muscles. Opens the hips and shoulders
12. Tadasana (Mountain Pose)
On your future halitus, first base, straighten your body, then bring the arms down. Relax in this stead, observe the sensations in your body .
Benefits : Helps maintain the libra of the body. Relaxes the anxious organization .
adjacent catch cook for prayer position for the other half of the sequence leading with the exit leg in positions 4 and 9 .
Sun salutation at a glance
Have you ever tried Sun Meditation ?
To watch a video for the wax sequence followed by a beautiful Sun Meditation guided by Gurudev Sri Sri Ravi Shankar, download your absolve copy of e-book now ! The e-book besides contains a beautiful audio of mighty Surya Namaskar mantras .
Learn Sun Salutation From An technical
Join Sri Sri Yoga Foundation Program, either on-line or in person, where a attest teacher will teach you this and other sequences, along with a holistic border on to yoga. To know more about the Sri Sri Yoga Foundation Program, union this basic yoga class for FREE .
alternatively send your questions and queries to programs @ us.artofliving.org. We look forward to helping you with your yoga practice .
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Getting ready for 108 Sun Salutations
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Create a health routine
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Sejal Shah, E-RYT 500 Sri Sri Yoga Teacher, YACEP, C-IAYT, Meditation Teacher, Happiness adept, NYU Post Graduate Medical School approved Yoga-CME retreat facilitator, Mind-Body Wellness Writer, Homeopath. She can be followed on YouTube, Instagram, Twitter, and Facebook .