Physical workout routines don’t have to take much of your time and that’s what Surya Namaskar is great at. This series of 12 yoga asanas will keep you fit and toned in no time.
Keeping your work-life balance could be a bit difficult especially when much of your time is being taken by lots of things you juggle in your daily living like chores, your job, travel time, and such. Sometimes, you tend to forget to do your much-needed workout to keep your headspace refreshed.
If this is your first-time encounter with Yoga, continue reading to discover the amazing benefits of this cool and simple exercise that will keep you stay healthy and toned with the series of Asanas called Surya Namaskar
- A Healthy Way To Start Your Day with Surya Namaskar
- Yoga as Religious Pratice
- Modern Yoga and the Asanas
- What is Surya Namaskar?
- Steps on Doing Surya Namaskar
- Practice Your Surya Namaskar
A Healthy Way To Start Your Day with Surya Namaskar
Modern Yoga exercises are well-known for improving muscle flexibility, strong bones, and calm mind and spirit. This physical activity is religious Indian practice that they’ve gracefully shared with the world. While the religious significance was left behind, the practice of modern yoga still promotes fitness and serenity.
To further understand the series of Yoga Asanas we are to talk about, let’s take a look at how did the Ancient Indians formed this kind of exercise.
Yoga as Religious Pratice
The Sanskrit word Yoga translates to “union with the divine” and to the Indian ancestors, the divine could be in the form of nature. How then could a person be united with the divine? This is through connecting the physical body to the nature around it.
According to the Hindu belief, the body has these energy points that correspond to nerve endings, metabolisms, internal organs, and metaphysical human aspect interacts.
This energy points are collectively known as Chakras. The Chakra needs to be aligned to maintain the well-being of the body, mind, and soul.
From the word itself, Yoga helps to keep the chakras aligned so thus, it keeps you physically healthy and emotionally at ease as doing the Yoga exercise connects your body to the spiritual realm through nature.
As we know the Yoga we commonly see, we thought of it as some weird body poses that we usually associate with gymnastics. These yoga poses are called “Asanas“, the Sanskrit word for “seating” or “posture”.
Modern Yoga and the Asanas
As Yoga was introduced to the world by the first Yoga Instructors from India, many were fascinated with the physical benefits of doing the exercise. As the religious essence of Yoga was then filtered out by most of the cultures with different religions with the Indians, what was left of the Yoga Poses or the Asanas.
This gave birth to Modern Yoga that can be dated back as early as the early 19th century which today is being practiced all around the world promoting physical fitness and mental peace through meditation and breathing exercises.
What is Surya Namaskar?
One of the known exercise in Yoga is the series called Surya Namaskar that is also called Sun Salutaion. According to Yoga Tradition, this series of asana is done to pay homage to the Sun God, Surya the Sun himself, who gives life to all beings.
In today’s modern yoga practice, the Sun Salutation is a series of 12 asanas that greatly improves your cardio, muscle strength, flexibility, and balance. This exercise is best done early in the morning under the sunlight on an empty stomach.
Steps on Doing Surya Namaskar
There are variations on some of the asanas in the series but today, we’ll go for the most common sequence that most of the Modern Yoga schools are teaching and practicing. While doing the exercise, stay on your yoga pose for 5 – 10 seconds on a normal breathing pattern.
Be sure to prepare everything you need for your exercise like your yoga mat, a quiet room, and of course, your yoga wear.
Step 1: Pranamasana
The starting point of the series. Begin with standing on either edge of the yoga mat with the feet together, equally distributing the bodyweight on both lower extremities keeping the balance.
Place your hand on prayer position on the chest level, lifting the shoulders upon inhaling, and release with exhaling.
Step 2: Hasta Uttanasana
From the first pose, stretch both arms upwards pointing to the sky and slightly bending the back while pushing the pelvic section forward. Do the back arch and pelvic push slowly to the stretch you can bear.
Step 3: Hasta Padasana
Bend forward and attempt to reach your feet with your hands.
Step 4: Ashwa Sanchalanasana
Shift to this position slowly by folding your dominant knee and stretching the other leg backward like a preparation for a sprint run. Lift the head and set the focal point upwards.
Step 5: Dandasana
Place both hands with the palms facing the yoga mat. Stretch both legs like in an initial position for a push-up.
Step 6: Ashtanga Namaskara
Drop both knees to the ground and also the chest while keeping the glutes muscle lifted from the ground.
Step 7: Bhujangasana
Drop the gluteal section level with the knees and With the hands on the floor, lift the chest level while pushing back stretching the spine.
Step 8: Parvatasana
Form a downward “V” position by lifting stretching both legs to a near-standing position, lifting the buttocks, and with the hands still on the floor.
Step 9: Ashwa Sanchalanasana
Do Step 4 again.
Step 10: Hasta Padasana
Do Step 3 again.
Step 11: Hasta Uttanasana
Do Step 2 again.
Step 12: Pranamasana
Do Step 1 again or you may end with Tadasana.
Practice Your Surya Namaskar
Consistently practicing this series of Yoga Asanas will bring out the best results on your cardiovascular stamina and your body will surely reap all the other benefits of this exercise.