How to do Surya Namaskar: Surya Namaskar is a better yoga asana for overall health. Surya Namaskar is an important practice of yoga that provides energy to the body and promotes overall health. People who are going to do yoga for the first time remain thoughtful about which yoga practice will be beneficial for them. In such a situation, they should start with Surya Namaskar. Not only new yogis, but even regular yoga practitioners can get many health benefits if they just practice Surya Namaskar.
It is extremely effective in improving physical, mental and spiritual health. It is beneficial in improving physical strength and flexibility, such as strengthening muscles and joints, as well as making the spine flexible.
Apart from this, yoga is also better for weight loss, heart health, improvement in digestion, blood circulation and strengthening of bones. Practicing Surya Namaskar can help in not only physical but also mental disorders, such as reducing stress and anxiety, improving mood, increasing focus and concentration.
12 postures of Surya Namaskar
Surya Namaskar is so effective and efficient because it involves a series of 12 different asanas. It activates all the muscles of the body and provides mental peace. Correct and regular practice of these 12 asanas improves physical, mental and spiritual health. Practicing Surya Namaskar in the morning is especially beneficial, as it leaves the body energized and refreshed for the day.
Know about all the 12 asanas of Surya Namaskar in this article. Understand the step by step method of practicing all the asanas of Surya Namaskar.
Pranamasana
In this posture the body is in the posture of salutation. For this, you should stand straight and keep your feet close and join your hands in front of the chest in Namaskar Mudra. The practice of Pranamasana increases mental concentration and peace.
method of practice
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- stand straight with both toes folded
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- Chest puffed out and shoulders loose
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- While inhaling, raise both hands from the sides
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- While exhaling, join the palms and bring them in pranam mudra in front of the chest.
Hasta Uttanasana
This asana strengthens the muscles of the back and shoulders. To practice this, bend backwards while raising your hands and also bend your waist backwards.
method of practice
Step 1- While inhaling, take your hands above the head.
Step 2- Draw a slight curve towards the upper torso and the back of the head.
Step 3- Raise the hands up and bend the body backwards.
Step 4- Stay in this posture for 20 seconds and come back to the starting position.
Hastapadasana
This asana makes the spine flexible and stretches the hamstrings.
method of practice
step 1- Breathe in and bend forward at the waist.
Step 2- While raising the hips, place the hands on the ground next to the toes.
Step 3- The chest should keep touching the legs and while bending the head downwards, keep peeping between the legs.
Step 4- Stay in this position for 10-30 seconds, then exhale and come back to the initial position.