What Is Sun Salutation – Surya-namaskar
Surya means sun in Sanskrit word and Namaskar is the Hindi word for Salutation or greeting. It comes from the root ‘nam’, meaning to bow. So Namaskar essentially means salute, salutation or greeting. The Sun Salutation is, thus, a Salutation to the Sun. Surya Namaskar, is a series of 12 flowing poses that help improve flexibility and strength of the muscles and spinal column. It also warms up your body and tones up your abdominal muscles in preparation for the ensuing Yoga session.
For those with limited time, the Surya-namaskar exercises every muscle and joint while stimulating all the major organs. The name itself suggests paying reverence to the internal sun as well as to the external sun, the creative force that radiates inside as well as outside the body. Sun Salutation is a series of 12 poses that are linked by a nonstop flowing motion, and accompanied by five deep breaths.
Steps Of Sun Salutation (Surya-namaskar)
1. Always stand facing the East when doing the Surya Namaskar, feet together hands joined in prayer pose.
2. With a deep inhalation, slowly raise your arms above your head, stretch your hands above your head and bend all the way back, all in one smooth motion.
3. With a slow exhalation, bend forward and try to touch your Mat. Try to touch your knees with your head and bring your palms in line with your feet.
4. Inhale deeply and stretch your left leg back; take a long step back. Hands and feet firmly still firm on the ground, lift your head to look upwards. Your right foot should still be between your hands.
5. Exhale and join your legs together. Remember to keep your hands straight then lift your hips and push your buttocks up, in an upward arch. This is called the Downward Dog Pose.
6. Now, with a deep exhalation go into Shashtanga Pranam, i.e. complete obeisance where your forehead, hands, chest, knees and feet touch your Mat.
7. With a deep inhalation, lift your head slowly then arch your back as much as you can go. Stretch your spine to the limit and go into Cobra pose.
8. Exhale and join both feet together, arms straight, raise your buttocks as high as you can, head hanging between your arms. This way you will be once more in Downward Dog Pose in the upward arch.
9. Now, with a deep inhalation, slide your left leg as far back as it can go without straining yourself. Essentially, you are reversing the position of your legs and doing the same motions on the other side. Placing your hands and feet on your Mat, with your right foot between your hands, lift your head.
10. Slowly, with another deep exhalation, bend down and try to touch your Mat. Try to bring your palms by the side of your feet, and try to touch your head to your knees.
11. Lift your hands up and back with a deep inhalation and arch your back and stretch your arms all the way above and behind your head.
12. Still facing the East, both feet still together, join your hands together, in a prayer pose.
Benefits Of Sun Salutation (Surya-namaskar)
- The Sun Salutation increases strength, improves muscle tone and coordination
- The functioning of your digestive tract and increases your sensitivity to taste
- During the exercise, your blood is oxygenated and the breathing passageways are opened, so your body becomes more flexible, relaxed and less stressed
- The daily practice of Surya Namaskar helps you burn calories and fight obesity
- The process elimination is greatly enhanced, thereby getting rid of toxins more effectively
Contraindications:
- Sun Salutation is best avoided by those suffering from high blood pressure, pregnant women, or those nursing an injury or with chronic back pain. Do consult your doctor before attending any Yoga session.
