Surya Namaskar: Advantages of solar salutation and methods to do it proper

Be it physique flexibility, power, endurance or wholesome blood circulation, Surya Namaskar is among the greatest set of yoga asanas for total well being and well-being. Scientific research declare Surya Namaskar helps give that additional increase of power required initially of the day. It’s also touted because the “full well being capsule for ladies all through all levels of life”. Whereas many people guarantee so as to add Surya Namaskar or solar salutation in our day by day health regimes, you will need to perceive methods to do it nicely.

Well being Pictures obtained in contact with licensed Ashtanga, Yin and Face Yoga trainer Prerna Sinha, who guides on the best practices to observe earlier than and after Surya Namaskar.

How does Surya Namaskar assist our physique?

Thought-about to be a full physique exercise, Surya Namaskar has a number of benefits. However first tell us a bit 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 Nineteen Twenties and later by Sri Ok V Iyer, and Sri Krishnamacharya. “It’s a full train that reinforces flexibility, power, and endurance of your complete physique. It improves blood circulation, which is nice for coronary heart well being and total vitality. The managed respiratory reduces stress and calms the thoughts,” shares Sinha.

Surya Namaskar needs to be accomplished after an entire heat up routine. Picture courtesy: Shutterstock

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 workouts 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 begin 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 stress, shoulder rolls, cat and cow pose for alleviating the backbone, hip circles to heat up joints, hamstring stretches and, wrist and ankle rotations, are useful heat up workouts that should be accomplished earlier than trying Surya Namaskar. Opening the physique is crucial and useful 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 accomplished within the morning?

If you’re not a morning individual, and nonetheless want to observe Surya Namaskar, you might be in luck! “Historically Surya Namaskar is completed within the morning, the place you might be going through and soaking the solar. However it may be accomplished 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 need to take whereas doing Surya Namaskar?

In the case of Surya Namaskar, precautions are essential. “All the time seek the advice of a healthcare skilled earlier than beginning, particularly if there are any well being issues,” warns Sinha. Itemizing out the assorted issues to be aware 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 could be difficult for a lot of. Nevertheless, do not forget that in the event you can’t do a few of actions correctly, you may decrease the extent to swimsuit your self. For instance, individuals with knee points can keep away from bending in Ashwasanchalan asana and hold their legs straight.

respect your physique’s limitations and proceed progressively. Picture courtesy: Adobe Inventory

3. Don’t overdo it

It is very important perceive to not overstretch your self and this could result in accidents. With a purpose to maintain in Surya Namaskar, it’s crucial to pay attention to your limitations and progressively improve 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. Due to this fact it is vitally essential to pay attention to how your are respiratory 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 a number of key steps that one should take to chill down and calm down one’s physique. “It is extremely essential to get right into a resting pose, corresponding to Little one’s Pose, to chill down. Finish with Savasana. By no means go away 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 may be any pull, ache. “Ship oxygen, to that a part of your physique, mindfully and observe it calm down. Hydrate nicely to replenish fluids misplaced throughout the observe. Generally, I embody a brief meditation or rest to conclude the session,” she says.

Can everybody do Surya Namaskar?

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