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

Be it physique flexibility, power, endurance or wholesome blood circulation, Surya Namaskar is without doubt one of the finest set of yoga asanas for total well being and well-being. Scientific research declare Surya Namaskar helps give that additional enhance of vitality required at first 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 each day health regimes, you will need to perceive methods to do it effectively.

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

How does Surya Namaskar assist our physique?

Thought of to be a full physique exercise, Surya Namaskar has a number of benefits. However first tell us a little 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 Okay V Iyer, and Sri Krishnamacharya. “It’s a full train that enhances flexibility, power, and endurance of all the physique. It improves blood circulation, which is nice for coronary heart well being and total vitality. The managed respiration reduces stress and calms the thoughts,” shares Sinha.

What to recollect earlier than doing Surya Namaskar?

Surya Namaskar is a mixture 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 keep 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 immediately, 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 workouts that should be completed 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 completed 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 completed within the morning, the place you might be dealing with and soaking the solar. However it may be completed within the afternoon or early night. The one requirement is to have an empty abdomen for an efficient session. Give a spot of min 1.5–2 hours after a meal,” explains Sinha.

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

With regards to 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 may be difficult for a lot of. Nevertheless, keep in mind that in the event you can’t do a few of actions correctly, you’ll be able to decrease the extent to swimsuit your self. For instance, individuals with knee points can keep away from bending in Ashwasanchalan asana and maintain their legs straight.

3. Don’t overdo it

It is very important perceive to not overstretch your self and this will result in accidents. To be able to maintain in Surya Namaskar, it’s crucial to pay attention to your limitations and step by step improve the problem stage.

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 vitally necessary to pay attention to how your are respiration and regulate accordingly.

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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 chill out one’s physique. “It is vitally necessary to get right into a resting pose, resembling 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 look at if there may be any pull, ache. “Ship oxygen, to that a part of your physique, mindfully and observe it chill out. Hydrate effectively to replenish fluids misplaced in the course of 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 completely different health ranges. “Pregnant girls or people with well being considerations, ought to seek the advice of a healthcare skilled, she says, including, “It’s necessary to pay attention to 1’s physique and make changes as wanted to make sure a snug and useful observe.”