Yoga has become popular worldwide and for good reasons. There are many types of yoga that you can do at home. One such yoga is Surya Namaskar, a flowing series of 12 yoga postures. While practicing the different postures, make sure you synchronize your breathing with your body movements.
The 12 yoga postures in Surya Namaskar are:
- Pranamasana (Salutation posture)
- Hasta Uttanasana (Raised arm posture)
- Padahastasana (Hand-to-foot posture)
- Ashwa Sanchalanasana (Equestrian posture)
- Parvatasana (Mountain posture)
- Ashtanga Namaskara (Salutation with eight limbs)
- Bhujangasana (Cobra posture)
- Parvatasana (Mountain posture)
- Ashwa Sanchalanasana (Equestrian posture)
- Padahastasana (Hand-to-foot posture)
- Hasta Uttanasana (Raised arm posture)
- Pranamasana (Salutation posture)
Surya Namaskar is considered a complete exercise that will immensely benefit your physical as well as mental health.
If you are a beginner then you can start with two to four rounds of Surya Namaskar daily and gradually increase the number. Ideally, it is recommended to do at least 12 rounds per day.
Here are some of the health benefits of Surya Namaskar.
1. Good for Your Muscles and Joints: Surya Namaskar is good for the joints as well as the muscles. It is especially good for shoulder, neck and leg muscles. When done correctly, it also improves posture and balance. Plus, it improves flexibility in the spine and limbs, and can also help increase height.
2. Improves Digestion: The sequence of yoga postures in Surya Namaskar is good for the digestive system. It helps increase blood flow to the digestive tract and stimulate intestinal action for smooth digestion as well as elimination. Plus, it can help get rid of constipation and dyspepsia.
5. Treats Insomnia: This yoga exercise can be of great help to cope with insomnia and other sleep-related disorders. The unique combination of relaxing physical exercises and breathing techniques helps calm the mind as well as the body. This in turn helps promote sound sleep and increase sleep efficiency as well as total sleep time.
4. Controls Diabetes: Surya Namaskar is also beneficial for those who suffer from diabetes. Some of the yoga postures help stimulate the pancreas by exerting pressure on it as well as improve the production and use of insulin. Plus, it improves blood flow throughout the body.
5. Reduces Stress and Anxiety: As Surya Namaskar helps reduce tension buildup and promotes relaxation of the whole body, it is considered very effective for people suffering from stress, anxiety and even depression.
It helps reduce the stress hormone known as cortisol, which can make one feel stressed and depressed. Plus, it increases the production of “feel good” neurotransmitters like serotonin.
6. Regulates Menstrual Cycles: If you suffer from irregular menstrual cycles, Surya Namaskar can help correct it. It helps control the pituitary and adrenal glands, which in turn ensure regularity of the menstrual cycle and reduce pain during menstruation.
7. Prevents Hair Loss: As Surya Namaskar boosts blood circulation to the scalp, it helps prevent hair loss and even improves the hair growth rate. It also helps combat gray hair and dandruff.
8. Aids Weight Loss: Regular practice of Surya Namaskar helps burn extra calories. In fact, as some of the postures stretch the abdominal muscles, it can be very effective in reducing excessive belly fat and maintaining a flat stomach.
9. Keeps Skin Healthy: If you want to add a glow to your face and keep your skin radiant and ageless, start practicing Surya Namaskar. It is considered a natural solution to prevent onset of wrinkles and keep your skin free from pimples, acne and other skin problems.
10. Helps with Detoxification: During Surya Namaskar, you go through active inhalation and exhalation processes. This means the lungs are thoroughly ventilated and the blood remains oxygenated. This also helps the body’s normal detoxifying process. A well detoxified body remains healthy.
To enjoy these as well as many other health benefits of Surya Namaskar, it is important to perform it early in the morning and in an open, outdoor area. This way your body also benefits from the early morning fresh air and sunrays, which are an excellent source of vitamin D. Also, it is recommended to practice these yoga postures on an empty stomach.
Caution:
People suffering from a slip-disk, back pain, arthritis, hernia or heart disease must seek medical advice before starting the practice of Surya Namaskar.
Plus, pregnant women should not practice Surya Namaskar during their second and third trimesters. Also, women should avoid Surya Namaskar during menstruation.
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193657/
can i do suryanaskar 4 My tummy ?
It’s the best exercise to reduce or vanish your tummy…!!
I LIKE SURYA NAMASKAR
do separate push ups for tummy- make sure u r fit to start a new exercise
Nal
Surya namashkar gives energy movement and full strength to the body
I really love doing that in the morning. It helps me out from stress and very relaxing.
I wish it would include the proper way to breathe and how to properly execute the exercises
really a good exercise for a healthy body.
Good. For health
Surya namskar is very good exercise for Tummy Fat Loosing &
daily as per practice increase Counts of Namskar.
Very good Exercise that we can do at our home.
we will be relaxed from sadness, feelings of dejection, deep sense of loss, low energy, disinterest in everything, mental trauma, loss of appetite and disturbed sleep.
with the help of Namskar.
nice info. Easy to do daily .
Practicing the Sun Salutation now for the past 5 years, have really seen changes in my mind and body.
If u r doing SURYA NAMASKAR .not only save u r health.
It also protect , by unwanted blames ,on u r reputation .
Good for health…good exercise? Sun bath ..Surya Namaskar?