Surya Namaskar: Advantages of solar salutation and how you can do it proper

Be it physique flexibility, energy, endurance or wholesome blood circulation, Surya Namaskar is likely one of the greatest set of yoga asanas for general well being and well-being. Scientific research declare Surya Namaskar helps give that further increase of vitality required in the beginning of the day. Additionally it is touted because the “full well being capsule for girls all through all phases of life”. Whereas many people guarantee so as to add Surya Namaskar or solar salutation in our every day health regimes, you will need to perceive how you can do it nicely.

Health Photographs received in contact with licensed Ashtanga, Yin and Face Yoga instructor Prerna Sinha, who guides on the precise practices to comply with earlier than and after Surya Namaskar.

How does Surya Namaskar assist our physique?

Thought of to be a full physique exercise, Surya Namaskar has plenty of benefits. However first tell us just a little historical past about it. Surya Namaskar is a set of dynamic postures propagated by the King of Aundh, Late Shrimant Balasaheb Pant Pratinidhi within the Twenties and later by Sri Ok V Iyer, and Sri Krishnamacharya. “It’s a full train that reinforces flexibility, energy, and endurance of all the physique. It improves blood circulation, which is nice for coronary heart well being and general vitality. The managed respiration reduces stress and calms the thoughts,” shares Sinha.

What to recollect earlier than doing Surya Namaskar?

Surya Namaskar is a mix of 12 asanas. So, your physique must be completely prepared for it. “Begin with a prayer, some grounding workout routines to set the intention and heat ups to open the physique. All through the observe, attempt to keep current, specializing in my breath and the preserve the connection between my thoughts and physique,” says Sinha.

Whereas many academics ask their college students to start out their observe with a Surya Namaskar straight, Sinha recommends following a warm-up routine to open up the physique and keep away from any accidents. “Neck rotations to launch any rigidity, shoulder rolls, cat and cow pose for relieving the backbone, hip circles to heat up joints, hamstring stretches and, wrist and ankle rotations, are useful heat up workout routines that should be finished earlier than trying Surya Namaskar. Opening the physique is crucial and helpful earlier than beginning a Surya Namaskar routine,” she says.

To know the 12 steps of Surya Namaskar, click on right here!

Can Surya Namaskar solely be finished within the morning?

In case you are not a morning particular person, and nonetheless want to observe Surya Namaskar, you might be in luck! “Historically Surya Namaskar is finished within the morning, the place you might be going through and soaking the solar. However it may be finished within the afternoon or early night. The one requirement is to have an empty abdomen for an efficient session. Give a niche of min 1.5–2 hours after a meal,” explains Sinha.

What are the precautions I have to take whereas doing Surya Namaskar?

On the subject of Surya Namaskar, precautions are essential. “At all times seek the advice of a healthcare skilled earlier than beginning, particularly if there are any well being considerations,” warns Sinha. Itemizing out the varied issues to be conscious of, she says:

1. Heat up

Warming up earlier than Surya Namaskar is crucial. This helps to to keep away from accidents as your physique is prepared for the work it has to do forward. This additionally will increase blood circulation within the physique.

2. Modify postures

Surya Namaskar might be difficult for a lot of. Nevertheless, do not forget that in the event you can’t do a few of actions correctly, you possibly can decrease the extent to swimsuit your self. For instance, folks with knee points can keep away from bending in Ashwasanchalan asana and hold their legs straight.

3. Don’t overdo it

You will need to perceive to not overstretch your self and this may result in accidents. So as to maintain in Surya Namaskar, it’s crucial to concentrate on your limitations and progressively enhance the issue degree.

4. Take note of your breath

Consciousness in a pose is the important thing to acquiring that thoughts, physique and breath stability. Subsequently it is rather essential to concentrate on how your are respiration and regulate accordingly.

Additionally learn: 108 Surya Namaskars in a go: High quality issues or amount?

What are the important thing issues to do after Surya Namaskar?

After a session of Surya Namaskar, there are just a few key steps that one should take to chill down and loosen up one’s physique. “It is rather essential to get right into a resting pose, equivalent to Little one’s Pose, to chill down. Finish with Savasana. By no means depart the mat with out resting and bringing your breath again to regular,” says Sinha.

Moreover, it helps to do a psychological scan of the physique to watch if there’s any pull, ache. “Ship oxygen, to that a part of your physique, mindfully and observe it loosen up. Hydrate nicely to replenish fluids misplaced through the observe. Typically, I embody a brief meditation or leisure to conclude the session,” she says.

Can everybody do Surya Namaskar?

Surya Namaskar is inclusive and adaptable to totally different health ranges. “Pregnant ladies or people with well being considerations, ought to seek the advice of a healthcare skilled, she says, including, “It’s essential to pay attention to at least one’s physique and make changes as wanted to make sure a snug and helpful observe.”