11/12/2023
SURYA NAMASKAR (SUN SALUTATIONS)
Surya Namaskar is a set of asana practice where one prostrates to the most powerful element in our solar system - the sun and harnesses its energy.
It provides an opportunity for us to add gratefulness to our practice of asanas.
Without the Sun, life on this planet would be impossible. Being grateful to the Sun we do the Sun Salutations, and remembering that there are higher powers
that are responsible for life, adds sacredness to our practice.
It is a rhythmic combination of breathing and asanas. The Surya Namaskar sadhna can awaken the spiritual energies and help experience the higher self.
It works on activating the pingala nadi in our subtle body. It is also a complete
sadhana by itself as it includes mantra, asana, breathing followed by meditation. It is also very helpful for a beginner yoga practitioner as it helps to make spine supple and reduces excess body fat. Surya Namaskar directly impacts the activity of the solar plexus which is also called the mid brain. This rhythmic practice brings harmony in the system aligning it with the nature.
The Sun Salutation is a nice link between the warm-ups and asana practice. A few rounds of Sun Salutations done at a fast pace can give you a good cardio-vascular work out; whereas when they are done at a slower pace they can be very grounding, meditative and relaxing.
INSTRUCTIONS:
1. Standing straight with feet together, bring the palms together in the
prayer (Namaste) position.
2. Breathing in, bring the arms forward and up, stretching as high as
possible; gently arch the back by pushing the arms back and the
pelvis out in front. The elbows and knees are straight, and the head is
in between the arms, chin pointing to the ceiling.
3. Breathing out, bend forwards. Place the hands on the floor. It is okay
to bend the knees a little. With the hands on the floor straighten the
knees. Head relaxed.
4. Breathing in, take the right leg as far back as possible; right knee on
the floor, sole facing the ceiling. Look up.
5. Holding the breath, take the left leg back and bring the body into a
straight line, keeping knees straight.
3
6. Breathe out, lower knees down onto the floor and pull back, taking
hips to heels and forehead towards the knees, hands firmly on the
ground in front. Stretch. Move forwards, keeping the chin and chest
on the ground.
7. Breathing in, go into the Cobra position: hands under the shoulders,
elbows close to the body, heels together, press the pelvis to the
ground and lift up – focus on bending at the upper back. Shoulders
away from the ears.
8. Breathing out, come up on hands and feet in an inverted ‘V’ position.
Push back with arms and hips; try to get heels on the ground.
9. Breathing in, bring the right foot forward; looking up, keep left knee
on the ground and left foot facing the ceiling.
10. Breathing out, bring the left foot alongside the right foot and bend
down.
11. Breathing in, come up to standing position, stretching the arms
straight up and back, pushing the pelvis out to the front.
12. Breathe out, and bring the arms back down to namaste. Feel the difference between both sides of the body.
This is half a round of Sun Salutation. To complete it, repeat from the beginning, moving the left leg instead of the right in the lunge positions (steps 4 and 9).
The sequence can be done at different speeds: fast, to warm the body and
exercise the heart, or slowly, to build and stretch the muscles.
Benefits:
It revitalizes the body and refreshes the mind.
Stretches and strengthens the spine, hamstrings and the entire body in both the anterior and the posterior planes of the body
It given a great cardio vascular workout if done in a fast pace
It helps increase the blood circulation in the body revitalizing all the systems of the body
Regular practice of Surya Namaskar helps increase the size of solar plexus which is the seat of intuitive power
Prepares the body higher practices of yoga
Helps in harmonizing the pranic flow and awakening the hidden energies
Helps in stimulating the endocrine system
It helps you lose excess weight.
4. Contra- indications:
Should be avoided during any kind of spine injury and slipped disc.
Caution should be taken during knee injury.
People with high BP, heart ailments should avoid forward bending postures.
People with vertigo should avoid forward bending and backward bending postures.
Should be avoided during pregnancy and abdominal surgery
