The Sun Salutation was traditionally performed at sunrise in the early mornings to awaken the body’s energy and prepare it for a variety of strenuous asanas with Dranewsome.
Surya Namaskar: What is it?
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Beginning any yoga practice with Surya Namaskara, which consists of 12 spine-focused poses, is widely suggested as a great general warm-up. Sun Salutation is a series of back exercises that improves flexibility in the spine and other body parts for good weight loss workouts.
Sun Salutation is highly restorative for everyone, but it’s especially beneficial for the elderly and very stiff people because it increases overall body flexibility. Sun Salutation is a series of serene, flowing motions that are synchronized with the breath rather than an asana. The Sun Salutation is meant to boost the body’s energy and warm up the spine.
As implied by the name, Surya Namaskar is an act of devotion towards the Sun. It is an independent practice. You may learn more about this age-old custom in this blog by Dranewsome.
A beneficial warm-up that gets the body ready for any succeeding asanas or yoga positions is Surya Namaskara. You engage hundreds of muscles, control breathing, and focus your mind while doing the Sun Salutation.
Surya Namaskar Benefits:
- While Surya Namaskar can be done at any time of day, it is recommended to do it around dawn since the sun’s rays can make the body and mind feel more refreshed. Three different speeds can be used for the Surya Namaskar: slow, medium, and fast. A medium tempo aids in muscular toning, while a slower rate promotes greater overall flexibility. Quick Surya Namaskar sessions improve cardiovascular health and can help with best weight loss method.
- Surya Namaskar strengthens the heart and increases blood flow. Additionally, it raises the heart’s resting characteristics, including pulse, diastolic, and systolic blood pressure.
- The breathing process is stimulated by Surya Namaskar because each movement is timed with the breathing. As a result, the lungs can fill with more oxygenated air more quickly after being more fully emptied.
- The lungs’ alveoli are enlarged, stimulated, and finally cleaned. An essential component of the respiratory system involved in breathing is alveoli. Alveoli are little air sacs that resemble balloons. They are responsible for transferring molecules of carbon dioxide (CO2) and oxygen into and out of the circulation.
- The blood’s oxygen content is raised by Surya Namaskara’s rhythmic breathing. The body’s oxygenation is improved as a result, particularly in the heart and brain. This rhythmic movement and breathing also strengthen the heart muscles for best yoga for weight loss.
- Because Surya Namaskar practitioners apply pressure, massage, stretch, and generally tone up their muscles, they immediately engage with the body’s organs, which is excellent for the health of the digestive system as well as other systems. This facilitates the body’s removal processes.
- Exercise is good for mental wellness. Surya Namaskar’s practice regularly enhances concentration, boosts self-esteem, and promotes self-control. Consistent practice of this technique can help manage anxiety, sadness, and sleeplessness by calming the nervous system.
Guidelines for the Surya Namaskar
Starting stance: Maintain an upright posture, erect spine, and relaxed shoulders. Your feet are separated by hip width. Your arms are relaxed adjacent to your body, and your knees are straight but not too long for yoga exercises for weight loss.
1) Take a breath, exhale, and place your palms together in front of your chest-
– Elbows and shoulders are relaxed
– Straight but comfortable knees.
– Your neck has a lengthy back.
– Lift your head so that the crown faces the ceiling.
2) Inhale and extend your arms upward and backward-
-Keep your arms by your sides and your head angled upward, without lowering it.
-Straight knees and a modest forward thrust from the hips.
3) Exhale, then bend forward and place your palms outside of your feet on the ground-
-You can slightly bend your knees if you are unable to rest your palms on the floor while keeping your knees straight. You can also reach with your nose towards your knees.
4) Holding your hands in place, take a breath and extend your right leg back as far as you can-
– Point your right foot while putting your right knee on the ground.
-Maintaining the left knee’s 90-degree angle, push your pelvis forward.
-Keep your palms on the floor and open your chest while gazing upward diagonally.
5) Inhale deeply and place your right foot forward between your palms-
-Keep your toes and fingers together.
-Push your pelvis forward and towards your right heel while lowering your left knee to the floor and pointing your left foot.
– Gaze upward diagonally, just as you did in Position 4.
6)Exhale, then step forward with your left foot close to your right while curving into the toes of your left foot and keeping your hands in place-
– Place your hands on your ankles and place your nose between your knees.
-Maintain straight knees
7) Inhale deeply and extend your hands upward-
-Bend backward, just like you would in Position 2.
8) Breathe deeply and let your hands down-
-This finishes off one-half of a round. To finish one full circle of Sun Salutation, repeat to the left (left leg stepping first back and forth).