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Surya Namaskar is also called as Sun salutation. It is a common sequence of Hatha yoga asana. It generally involves worship of the Sun. Hence it is included in worship and prayer routine regularly. Surya Namaskar or Sun salutation involves 12 asana that are placed in a series. The asana are linked in such a way that the spine is stretched forward and back ward. Each asana involve breathing set of inhalation and exhalation. Every part of the body gets exercised due to Sun Salutation. A whole round of Surya Namaskar consists of 2 sets of 12 series of the asana
Certain guidelines to be considered before performing Sun Salutation are:
Surya Namaskar or Sun salutation is done after a gap of 2 hours of food intake.
It is generally done in the direction of the rising sun.
Surya Namaskar is not done on the floor; it is done on the mat.
All 12 poses of Surya Namaskar should be done in one practice.
Shavasana or Corpse pose is done at the end of the series.
Breathing is synchronized with the asana.
Mantras or religious texts are recited at the start of the asana.
There are certain asana that are repeated. There are 8 postures in a sequence of 12 asana.
Other yoga postures generally follow the Surya Namaskaram sequence.
Among the 12 series of asana in Sun salutation, 10 are yoga poses and the first one and the last one in the series are two positions called the Salutation pose. All these asana are easy to perform and is carried by people of any age. The series occurs as follows:
Pranamasana (Salutation pose) where the breathing is exhalation.
Hastha Uttanasana (Raised arm pose) where the breathing is inhalation.
Uttanasana (Forward bend pose) where the breathing is exhalation
Ashwa Sanchalanasana (Equestrian pose) where the breathing is inhalation
Adho Mukha Svanasana (Downward dog pose) where the breathing is exhalation.
Ashtanga Namaskaram (Salute with eight limbs) where the breathing is suspended.
Bhujangasana (Cobra pose) where the breathing is inhalation.
Adho Mukha Svanasana (Downward dog pose) where the breathing is exhalation.
Ashwa Sanchalanasana (Equisterianpose) where the breathing is inhalation.
Uttanasana (Forward bend pose) where the breathing is inhalation.
Hastha Uttanasana (Raised arm pose) where the breathing is inhalation.
Pranamasana (Salutation pose) where the breathing is exhalation.
Benefits of Sun salutation involve:
Tones up the abdominal muscles.
Normalizes the endocrine glands.
Relieves stress
Reduces fat
Strengthens the muscles.
Prevents loss of hair and graying.
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