Surya Namaskar : Benefits, mistakes and inhibitions
Surya Namaskar is one of the basic exercises of yoga; however, it is of great significance in the yoga world. It stimulates your whole body and is a prayer of thanks to the sun.
In addition, it is ideal for those who wish to perform intensive exercise in a short period of time.
If you manage to complete this yoga sequence of 12 asanas or yoga poses , you have completed 288 powerful yoga poses .
In this guide, we will break down every aspect of Surya Na Maka (Surya Namaskar) .
As a result, you will get all the necessary information related to this.
Asanas such as its benefits, how to implement it, best practice time and many other aspects.
What is Surya Na Maka (Surya Namaskar) (sun salutation)?
In Sanskrit, Surya means the sun and Namaskar means bowing or greeting. Thus, in English, Surya Na Maka (Surya Namaskar) is also known as sun salute . According to the traditional form Asana , every 12 gesture accompanied by a catch phrase or chant. The spell on behalf of the 12 zodiac provide energy for the body
There are many contradictions surrounding the origin of Surya Na Maka (Surya Namaskar) . Some practitioners pointed out that it is in the Vedic period 2,500 years ago created during this period, it is performed as a ritual involving the sun comes out, chanting spells , providing rice and water. Others pointed out that this is a relatively modern technology developed in the 1920s and created by Raja of Aundh in the th century.
Every yoga practitioner first starts with the sun salute. As Sri K. Pattabhi Jois said: "No asana practice sun worship without the need to complete if you do not focus on the spiritual energy, yoga practice is equivalent to gymnastics, nothing more, will lose its significance, and indeed in vain. Surya Namaskara should never mistake it for just physical exercise-something that happens by accident, that is, asana yoga".
Performing a sun salute can bring many health benefits. It relieves your physical and mental tension, improves blood circulation, regulates breathing, and stimulates the central nervous system. According to ancient yogis say asana also activate Manipura (temple) wheel , which is located in the navel area, called the second brain. This increases the individual's creativity and intuition.
Each pose Surya Na Maka (Surya Namaskar) increase the flexibility of muscles, can also make other parts of the body involved. As a result, your body starts to get hot, to practice more powerful, more complex movements asanas . Practicing sun salute can also help you gain spiritual knowledge and wisdom. It calms one's thoughts and makes one's thinking clear.
Surya Namaskar has undergone many changes over the years, and as a result, there are many changes today. In the tradition of Iyengar yoga, which includes loyalty (mountain pose), Urdhva Hastasana (show of hands posture), Uttanasana (bending forward), Uttanasana rise Adho Mukha Svanasana (downward dog pose), Urdhva Mukha Svanasana (DPRK Dog pose on top), Chaturanga Dandasana ( leg pose). You can make changes in the order described above. In addition to these, you can also merge Nava Sana (boat pose), Paschimottanasana ( seated forward bend ), while Marichyasana (sage posture) position.
Best practice time Surya Na Maka (Surya Namaskar) (sun salutation)
We recommend that you perform Surya Na Maka (Surya Namaskar) early in the morning . However, if pressed for time, you can do the same at night . But before starting yoga practice, make sure your stomach is empty.
Practicing the sun salute in the morning can rejuvenate your body and refresh you. It makes you more active and also makes your body enthusiastically take on daily tasks. Another benefit of doing this yoga practice early in the morning is that UV rays are not very harsh during this time. Therefore, your skin will not be overexposed to the sun and you can enjoy this benefit. Asanas are thorough.
If you are a beginner, interested in performing Surya Na Maka (Surya Namaskar) in the morning, then you must first start from the evening practice. This is because at night, our joints are flexible and our body muscles are more active, which makes it easier to practice various postures. If you practice "Sun Salute" with a stiff body, it may cause serious consequences. Once you are used to all 12 steps, you can practice yoga in the morning.
When performed outdoors, this yoga sequence allows you to form a deep connection with the external environment. However, you can also choose to practice indoors, but make sure the room is well ventilated.
This is another piece of advice for beginners. First two rounds of Surya Na Maka (Surya Namaskar) the next day. After that, slowly move to two rounds a day, and finally increase your equipment until you can perform twelve rounds a day. Remember, increasing your serve frequency quickly will have a negative effect on your body.
Research how to say Surya Na Maka (Surya Namaskar) (sun salutation)?
Many of us are busy with life. As a result, we suffer from depression, stress and other mental illnesses. Surya Namaskar is a yoga technique that relieves such problems and calms your mind.
An article published in the International Journal of Yoga and related sciences that: Surya Na Maka (Surya Namaskar) impact on the mental health and emotional maturity. The researchers sampled 30 students between the ages of 18 and 24. After the experiment was successfully completed, people found that practicing sun salute would positively affect their mental thinking and improve their ability to concentrate. In addition, the data also shows that the emotional state of the students has matured.
Currently, there is a discussion about incorporating "Sun Salute" into the school curriculum. Called " impact Surya Na Maka (Surya Namaskar) on continued focus on pupils' and 64 students studied together. They found that after one month of yoga practice, the children's attention span has been greatly improved.
Another article focuses on the impact of Surya Na Maka (Surya Namaskar) effects on the cardiovascular and respiratory system of the child pointed a regular practice of yoga leads to the child's heart rate, blood pressure and respiration rate. It was also found that vital capacity and maximum expiratory flow rate increased significantly. The study by Bhavanani et al. revealed the positive effects of sun salute on lung function, respiratory system and grip strength.
Surya Namaskar stretches and activates various parts of your body. According to a research report , saluting the sun has a positive effect on muscle strength and physical endurance. Whether you are a male or female, its regular exercises will help develop a strong upper body. In addition, it can also improve your lower body muscle strength and back muscle strength.
The same paper also stressed Surya Na Maka (Surya Namaskar) led to a significant decline in body weight women, but men are not so much. In the modern world, obesity has become a serious problem. Many women use different techniques of weight loss such as medications, physical exercise and a strict diet, all of which may ultimately harm their bodies. In contrast, Sun Salutation provides a natural way to obtain a healthy body mass index (BMI).
In another study , six participants chose Asia is practicing Surya Na Maka (Surya Namaskar) two-year study showed that significantly increase their heart rate, oxygen consumption also increased. It was found that a person weighing 60 kg gained 30 calories during 230 minutes of exercise. In addition, the increased heart rate is very suitable for inducing cardiopulmonary function. Therefore, this study further proves that the sun naming is very beneficial for those interested in weight management and can also improve the individual's cardiorespiratory function.
Further evidence of the advantage of this yoga sequence can be found in Surya Na Maka (Surya Namaskar) : Way to Health article pointed out that this continued practice of twelve postures enhance the function of the endocrine system. It is mainly concentrated in the pancreas, thyroid, adrenal glands and pituitary gland. This article shows that Sun Salutation can strengthen your peripheral nerve and autonomic nervous system, which is beneficial for patients with neuronal problems, metabolic syndrome and menstrual disorders.
The study also shows that if diabetes practice Surya Na Maka (Surya Namaskar) , it will greatly reduce their blood sugar levels. In addition, this yoga technique can also reduce oxidative stress in the body, which plays a vital role in insulin resistance and is the main cause of complications in diabetic patients.
Even though this yoga sequence has existed for centuries, the research community has recently shifted its focus to yoga. As a result, many studies have been successfully conducted. However, current data is not enough. Fully grasp, understand and exploit the potential of Surya Na Maka (Surya Namaskar) , requires further study. We hope that the above data and research articles will reassure you and enable you to practice Sun Salutation with confidence.
The 12 steps of Surya Namaskar (Salute)
Surya Namaskar (called the sun) consists of 12 different poses. In this section; we will discuss how to execute them correctly.
1. Breathing (prayer posture)
Pranayama is the first posture in a yoga sequence. To complete this pose, stand upright on the mat and make sure to place your feet close together. Next, take a deep breath, expand your chest and relax your shoulders. When you inhale, raise your arms from the side, and connect your palms together when you exhale, as if you were praying. The prayer posture or the first salute has been completed.
2. Hasta Uttanasana (raised arm posture)
Make sure your palms are connected together, just like the prayer position before. Take a deep breath, raise your arm, and bend it back slightly. Your biceps must be close to your ears.
3. Hasta Padasana (standing forward bending posture)
Breathe and bend forward from the waist. Try to touch the floor with your hands. However, make sure that your spine remains straight. When posing, you should exhale slowly and thoroughly.
4. Ashwa Sanchalanasana (stab pose)
Bend your knees slightly so that your palms can rest on the floor next to your feet. Take a deep breath, turn your right knee toward the right side of your chest, and then extend your left leg to the left. Look up, looking forward.
5. Chaturanga Dandasana (board pose)
Inhale and put the right leg back in place. Now, both hands will be under the shoulders. Make sure your body is parallel to the ground.
6. Ashtanga Namaskara (Eight Limb Pose)
This is also called the use of eight dots or parts. After the performance Chaturanga Dandasana , exhale and slowly lower his knees to the floor. Place your chin on the floor and keep your hips hanging in the air. If the operation is correct, your hands, knees, chin, and chest will all be on the ground, while your hips will remain suspended.
7. Buja Gasana (cobra pose)
Lay your legs and abdomen flat on the ground. Place your palms next to your chest. Inhale and apply pressure on your hands to elevate your upper body. At this point, your head and torso will resemble a cobra with a raised cover.
8. Adho Mukha Svanasana (downward dog pose)
Keep palms and feet in place. Exhale and gently lift your hips so that your body forms an inverted "V" shape. Straighten elbows and knees. Look towards your belly button.
9. Ashwa Sanchalanasana (high lunge pose)
After performing Adho Mukha Svanasana , back to A Shiwa (Ashwa Sanchalanasana) the right foot forward. Keep your left leg extended back and look forward.
10. Hasta Padasana (bend forward)
Inhale and move your left foot forward so that it is close to your right foot. Keep hands the same position, exhale and slowly bend your torso to enter Hasta Pada-Sana (Hasta Padasana) posture
11. Hasta Uttanasana (raised arm posture)
Inhale and lift the upper body. Join the palms and raise your arms above your head. Then bend back as in step 2.
12. Breathing (prayer posture)
This is the last step. Breathe and stand still relaxed. Lower your arms and place your palms on your chest. This marks the end of the first set of Surya Na Maka (Surya Namaskar) .
To get the maximum benefit Sun Salutation, perform the following 12 groups 12 groups asanas every day, playing six right leg, left leg playing six.
Beginners will commit 10 errors Surya Na Maka (Surya Namaskar) (sun salutation)
Here are some common mistakes of beginners try Surya Na Maka (Surya Namaskar) (sun salutation):
1. Incorrect breathing technique
During yoga, you must keep your body movements in sync with your breathing. This is also true in the case of the sun salute. Exercise at the expense of breathing techniques cannot achieve the desired results. Practice slowly but correctly.
2. Skip Hasta Uttanasana
Skip Hasta (Hasta Uttanasana) destroy the balance of periodic breathing and movement. It also eliminates the opportunity to strengthen and decompress the spine. In addition, your neck will suffer unnecessary strains.
3. Chaturanga Dandasana while squatting
When performing staves for limbs, beginners often put pressure on the lower spine. As a result, the lower body sinks toward the floor, and people eventually develop back pain.
Solving this problem is simple. If you make the same mistake yourself, press your legs and palms into the ground first. After that, exercise the abdominal and upper body muscles. This will ensure that your spinal cord stays upright.
4. Confusion between the cobra pose and the upward-facing dog pose
Many times, practitioners confuse the cobra posture with the upward dog posture ( Urdhva Mukha Svanasana ). As a result of this chaos, they did not make any gestures in the end. Instead, it became something completely different.
To avoid confusion, it is recommended that you first master the cobra pose. When finished, you're done Surya Na Maka (Surya Namaskar) Normally, you can continue to practice and practice were senior dog yoga pose.
5. Do not forward when A Shiwa (Ashwa Sanchalanasana)
At the end of the "sun salute", the transition from the "downward dog pose" to the "equestrian pose" can be tricky, especially when trying to move the foot between the hands.
Beginners usually end up in a weird posture, in which the knee stretches beyond what it should be. As a result, there is too much pressure on the knee, and the hip flexors are not stretched properly. To avoid this error, you should lower your knees and bend a little bit, and then try to move your feet back.
6. Incorrect preheating
Many beginners is not a simple warm-up exercise, but tend to jump straight into their Surya Na Maka (Surya Namaskar) routine. This can cause muscle injuries, especially if your body is not flexible.
In addition to warming up, cooling down after exercise (including yoga) is also crucial. Therefore, before practicing the sun salute, please do some slight stretching and joint rotation. After finishing the sequence, end it with some relaxing stretches.
7. Regularly increase the number of sets
For beginners, it is recommended to perform four sets of Surya Namaskar every day, and then slowly increase the number of rounds. This will give you enough time to properly understand the movements involved in all yoga poses. If necessary, you can also adjust the poses to make them more beneficial.
8. Incomplete cycle
After the "sun salute", the completion of all postures, you must go back breathing position. This marks the completion of a cycle. After that, you enter a new cycle. However, many beginners ended up skipping this pose, which resulted in an incomplete circle.
9. Incorrect alignment
In Surya Namaskar , every posture requires your full attention and must be performed correctly. Misalignment can hurt your joints, cause muscle strain, and worsen back pain. Therefore, when practicing, be aware of and stay in the moment.
10. Complete all 12 groups at once
Surya Namaskar should do it slowly. However, some students try to complete all 12 rounds at the same time. They worry that they might lose motivation and cannot stop.
You should avoid this situation. It is best to rest and progress at your own pace. Although generating momentum may make it easier to implement settings, this is not a routine requirement of yoga.
11 benefits of Surya Na Maka (Surya Namaskar) (sun salutation)
The sun salute provides various health benefits. Let's take a look at them:
1. Your body becomes fit and flexible
Surya Namaskar's different postures will attract different parts of your body. As a result, your entire body will eventually become fit. It also makes your body more flexible. This can improve your overall posture and make your body easier to balance.
2. lose weight
Practicing this yoga technique regularly can boost your metabolism and help reduce abdominal weight. In addition, it can stretch the abdominal muscles, strengthen skeletal muscles and prevent excess fat deposits in these areas.
3. Beautiful hair and skin
Surya Namaskar promotes blood circulation. As a result, your skin regains its natural radiance. In addition, it can also prevent wrinkles, hair loss and hair graying. This makes you look young and radiant.
4. Blood pressure and heart related issues
The sun salute is a natural cure for blood pressure fluctuations. It is also very beneficial to the heart muscle and is an excellent way to treat arrhythmia. This yoga technique can also lower your sugar content. As a result, the risk of heart attack is reduced, and your eyes, kidneys and nerves remain healthy.
5. Improve energy and awareness
Like other style , this routine also focuses on breathing exercises. This can relax your thinking and improve your intelligence. A relaxed mood, coupled with a healthy body, will increase your energy level and make you self-aware.
6. Nutrient absorption becomes easier
In the modern age, people do not have time to sit down and enjoy a healthy meal. This has led to the development of unhealthy lifestyles, which in turn has led to an increase in many diseases, such as PCOD, PCOS and obesity. By performing Surya Na Maka (Surya Namaskar) every day, you can strengthen the digestive system and prevent many diseases.
Enhanced digestion makes it easier for the body to absorb nutrients. Better nutrient absorption can regulate hormones and enable the body to perform important functions smoothly. As a result, your overall health is improved.
7. Mood swings and emotional stability
Deep breathing techniques, combined with a particular style , has a positive effect on your nerve cells. Performing a sun salute proves to be good for your brain. It can create a sense of balance between the left and right sides of your brain. This can increase your emotional stability and enhance your creativity and thinking skills.
In addition, exercise Surya Na Maka (Surya Namaskar) improve your endocrine system, especially the thyroid function. This leads to reduced anxiety and mood swings. It will also cause a calming effect, allowing you to concentrate and think clearly.
8. Help regulate the menstrual cycle
Irregular women can use this yoga technique to regulate their menstrual cycle. The daily practice of this routine can also make childbirth easier. In addition, it can also relieve pain during extreme periods.
9. insomnia
Surya Namaskar helps patients with insomnia. It releases stress, stress, relaxes the body and mind and induces sleep. It also ensures that you are not dependent on drugs and you can fall asleep naturally.
10. Detox
Inhaling and exhaling are an integral part of Sun salute. If done correctly, it can help your lungs function normally. As a result, the fresh oxygen provided to the blood also increased. This releases carbon dioxide and other gases from your system and detoxifies your body.
11. Bone health
A lack of vitamin D can weaken human bones and cause bone deformities. People with vitamin D deficiency also have a high risk of heart disease and premature death. Since Surya Na Maka (Surya Namaskar) in the face of the sun will be to help your body absorb the required amount of vitamin D. This ensures that your bones and body remain healthy.
Surya Namaskar (Sun Salute) Contraindications
Although there are many benefits, but you must avoid performing Surya Na Maka (Surya Namaskar) the following diseases if you have:
1-People with heart disease should consult their doctor before starting this yoga practice.
2-If you suffer from back issues , you have to practice the sun salutation yoga under the guidance of a teacher.
3-Some people with hypertension problems can be avoided in this order.
4-Arthritis causes stiffness in the knees, which hinders mobility. Since Surya Na Maka (Surya Namaskar) involving knee movement, if you are arthritis patients, must be performed with caution.
5-People suffering hernia must also avoid exercise sun salutation.
6-If you are seriously ill wrist injury , you can miss this yoga sequence.
7-Pregnant women should not practice "sun salute" because it puts pressure on the back and abdomen, which can harm the mother and fetus.
8-Women must also avoid performing Surya Na Maka (Surya Namaskar) when they are on .
Chair Surya Na Maka (Surya Namaskar) (salute) Respect for the Aged
For those of us who have mobility problems, injuries or other conditions that prevent us from performing a full sun salute, we can always choose to modify it by using a chair.
1. Start at the back of the chair. It may be beneficial to support your back with a cushion in the lower back, and it may also be beneficial to keep the pillow under the hips.
2. When inhaling, lift your arms up and raise your head, and then gently lean back on the back of the chair, being careful not to let your neck fall too far back.
3. When exhaling, keep your back straight and slowly hang your torso on your legs so that your hands slide along the tibia.
4. When inhaling, slide your hands back and return to a sitting position, and pull your right knee toward your chest. Lean on the back of the chair and open from the chest.
5. When exhaling, move your back back, pull your head toward your knees, and lower your shoulders.
6. Release the right leg. Repeat on the other side.
7. After both sides are done, stretch your hands on your arms, lean against the back of the chair, bend forward one more time, bend back again, and bend back one last time, then return your hands to the upright position in the prayer position.
Surya Namaskar (Sun Salute) – Practice Yoga
If you have very few people have the time to make time to attend daily exercise plan, but still want to stay healthy, there is no better choice Surya Na Maka (Surya Namaskar) .
Although it is a yoga technique that has a history of hundreds of years, in the modern world, due to its good record of improving people's lifestyle, it eventually became the focus of research circles. People who regularly practice "Sun Salute" will find that their physical and mental lives have improved significantly.
We hope this article can solve all your problems and eliminate your doubts. Always remember that when doing any yoga exercise, you need focus, patience and determination. Surya Namaskar is no different. Don't try to rush, slow down and enjoy yourself.
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