The Sanskrit words "Surya" and "Namaskar"—which both imply "greeting" or "salutation"—are the origin of the term "Surya Namaskar."
A full Surya Namaskar Sadhana blends asana, pranayama, meditation, and mantra to form a comprehensive amalgam of physical, mental, and spiritual disciplines. It is customarily carried out around sunrise as a form of worship for the Lord Surya (Sun).
Salutations to the Sun or Surya Namaskar, consist of 12 yoga poses and provide a full-body workout.
1 Pranamasana (Prayer pose): It calms the mind, cultivates patience, releases stress or anxiety, activates the Anahata chakra, and aids in emotional balancing. Prayer pose represents dedication to the Sun and sun salutation.
2 Hasta Utthanasana(stretching back with hands above head): Stretches the muscles in the arms, stomach, neck, and back. This position helps to improve digestion. Additionally, it treats minor anxiety and eases weariness and backaches.
3 Padahastasana (Standing forward bend): The pose known as Padahastasana stretches and softens the spine. It fortifies the knees, calves, and thighs. It even reduces headaches, stress, and anxiety.
4 Ashwa Sanchalan (Equestrian pose): The pose known as Ashwa Sanchalanasana strengthens the spine and legs. It enhances respiratory health and expands lung capacity. It strengthens brain function and the Ajna Chakra on an energy level.
5 Chaturanga Dandasana (Four-limb pose): This position aims to tone the abdominal muscles and develop the core muscles. It makes the wrists, shoulders, and arms stronger. It also enhances our posture as the spinal muscles get strength.
6 Ashtanga Namaskar (Eigth limed pose): It bolsters the muscles of the arms and legs. The Manipura Chakra is stimulated. Additionally, this stance soothes intestinal issues.
7 Bhujangasana (cobra pose): The blood circulation is enhanced. This position stretches the muscles in the shoulders, chest, back, and legs. It increases the spine's flexibility.
8 Adho Mukha Svanasana (Downward Facing Dog): The Vishuddhi chakra is stimulated. This inverted position soothes the mind and gives the brain oxygenated blood. Additionally, it enhances posture and heightens the physique.
9 Ashwa Sanchalan (Equestrian pose): The pose known as Ashwa Sanchalanasana strengthens the spine and legs. It enhances respiratory health and expands lung capacity. It strengthens brain function and the Ajna Chakra on an energy level.
10 Padahastasana (Standing forward bend): The pose known as Padahastasana, stretches and softens the spine. It fortifies the knees, calves, and thighs. It even reduces headaches, stress, and anxiety.
11 Hasta Utthanasana (stretching hands above head): stretches the muscles in the arms, stomach, neck, and back. This position helps to improve digestion. Additionally, it treats minor anxiety and eases weariness and backaches.
12 Pranamasana (Prayer pose): It calms the mind, cultivates patience, releases stress or anxiety, activates the Anahata chakra, and aids in emotional balancing. Prayer pose represents dedication to the Sun and sun salutation.
All of the body's limbs are involved in the sun salutation exercise. Surya namaskar offers numerous spiritual and scientific advantages that are brought about by it.
- Helps lose weight
Surya namaskar implemented efficiently provides a beneficial cardiovascular workout. It includes positions that lengthen the abdomen, which aid in reducing the layer of extra belly fat. As a result, it helps people lose weight.
- Improves overall flexibility
When performing Surya Namaskar, the entire body, including the spine, goes through profound stretches. It keeps the body flexible and agile by stretching and contracting the majority of the muscles.
- Relieves gastrointestinal issues
Because the abdominal muscles and organs alternately expand and contract during Surya Namaskar, the digestive system is stimulated. It prevents digestion and gastrointestinal problems.
- Cures insomnia, and Regulates and eases the menstrual cycle
Surya Namaskar is a series of 12 poses and synchronized breathing that promotes mental peace and restful sleep. Surya Namaskar is very relieving for females who have irregular menstruation or pain or discomfort before or during menstruation.
- Lowers blood sugar levels
Surya Namaskar involves positions that activate the heart's muscles and lower blood pressure naturally. It controls blood sugar levels to maintain heart health.
- Helps to get rid of anxiety, stress, and depression. The Surya namaskar positions entail deep breathing, which promotes a sense of tranquility by bringing oxygen to the brain. Along with the neural system, the endocrine system also profits from it, particularly the thyroid gland, which improves mood and combats anxiety and sadness.
- Increases the focus and concentration power
In addition to its positive effects on physical health, Surya Namaskar also helps to calm the mind. As a result, Surya Namaskar's physical positions and breath control are beneficial for raising awareness levels and boosting the brain's capacity.