Surya Namaskar Ashan , Guidelines & Benifits

Surya means Sun, and Namaskara means salutation. Surya Namaskara is essentially a series of postures that salute the Sun. It consists of 12 physical postures that stretch various muscles and the spinal column, enhancing overall body flexibility. Some precautions need to be taken to perform these twelve asanas which are given below. It is okay to do as much as you can, it is not right to do anything easy by force. Do as much as you can till the position. You can gradually increase it so that it becomes perfect, but a perfection cannot be achieved immediately.

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Let’s perform Surya Namaskar by following these steps:

1. Stand erect with feet together. Join the palms together in front of the chest in a namaskar mudra. Hold this posture for a few seconds.
2. Inhale and raise both arms above the head, slightly bending the trunk backward. Hold for a few seconds.
3. Exhale and bend forward from the waist, keeping the arms by the sides of the ears until the palms touch the floor on both sides of the feet and the forehead touches the knees. Hold for a few seconds.
4. Extend the right leg behind as far as possible. Bend the left knee and place the left foot on the ground between the palms. Hold for a few seconds.
5. Exhale and bring the left leg back to join the right leg. Simultaneously, raise the buttocks and lower the head between the arms, forming a triangle with the floor. Try to place the heels flat on the ground. Hold for a few seconds.
6. Gently lower the knees, chest, and chin to the ground while breathing normally. The toes, knees, chest, hands, and chin should touch the floor, with the buttocks raised. Hold for a few seconds.
7. Lower the hips while pushing the chest forward and raising the trunk upward until the spine is fully arched and the head faces up. The legs and lower abdomen remain on the floor. Inhale while raising the torso. Hold for a few seconds.
8. Exhale and lower the trunk, keeping the palms flat on the floor. Place both feet flat on the ground. Raise the buttocks and lower the head between the arms. Hold for a few seconds.
9. Inhale and extend the left leg behind as far as possible. Bend the right knee and place the right foot on the ground between the palms. Hold for a few seconds.
10. Exhale and bring the extended left foot forward. Join both legs, straighten the knees, and bend forward, bringing the head near the knees. Place the palms on the floor beside the feet. Hold for a few seconds.
11. Inhale and slowly raise both arms and the trunk. Bend backward with the arms stretched up. Hold for a few seconds.
12. Exhale and return to an erect, straight position. Bring your hands in front of your chest, joining the palms together in namaskara posture. Breathe normally and hold this posture for a few seconds.

Please remember the following guidelines:

Do’s:

• Coordinate your breath with the movements of your body.
• Inhale during upward bending and exhale during forward bending.

Don’ts:

• Avoid practicing beyond your capability.
• Individuals with spinal cord injuries should refrain from practicing Surya Namaskar.

Benefits:

1. Enhances strength, endurance, and flexibility.
2. Improves concentration.
3. Aids in fat reduction.
4. Boosts energy levels.
5. Assists in height increase for growing children and tones their body.
6. Prepares the body by generating warmth.
7. Enhances blood circulation throughout the body.
8. Promotes overall flexibility.

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