'Unlocking the Magic of Surya Namaskar: A Comprehensive Guide to Sun Salutation'

What is Surya Namaskar?

Surya means sun in Sanskrit, while namaskar means hello or welcome. Then say welcome to the sun with Surya Namaskar! An ancient ritual of twelve phases warms the body, preparing it for yoga practise. To that purpose, it is polished for the beginning of a yoga lesson. This warming combination has a long history and several benefits for the body and brain. Continue reading to understand more about this well-known and ancient yoga practise!

Surya Namaskar Kriya

Kriya is a Sanskrit word. It comes from the Sanskrit word kri, which means "to do." Kriya means "activity, deed, or exertion." Consider Sun Welcome as a kriya. Surya Namaskara is a 12 step activity. It is not a series of asanas, contrary to popular belief! Surya Namaskara Kriya is associated with pulling in the sun-oriented plexus to increase sun-based energy within the body as well as with sun-powered energy itself.

The Motivation behind Surya Namaskar

Performing asanas in the beams of the dawn sounds delightful and welcoming however what truly are the justifications for why we ought to rehearse Surya Namaskar?

Surya Namaskar is comprised of 12 stages that are carefully intertwined to help the brain and body in numerous ways.
Surya Namaskar is both a kind of training and a warm-up for subsequent yoga asanas. It considers the "opening" of the body through extending, fortifying, and stretching all muscle groups. Surya Namaskar moves prana, or life force energy, through the body, aiding in the direction of our psychological and physical resources.

The Folklore and Custom Behind Surya Namaskar

According to the Vedas, everything in the cosmos has a male and female side. Gayatri, the feminine aspect of the sun, is described in Hindu tradition as nourishing and nurturing. The masculine aspect of the sun is strengthening, energy-giving, and active, and is represented as Surya in Hindu folklore.

Gayatri represents yin energy, whereas Surya represents yang energy. The goal of Sun Welcome is to warm up and invigorate the body in preparation for the asana practise that follows.

Surya Namaskara Kriya, in contrast to conventional conviction, works on facing away from the rising sun. The goal is to feel the energising and warming sun on your spine while warming up your body with Sun Greetings. In general, one would greet the rising sun with a profound bow and beg heaven, and then go away from the rising light to gather energy on the back of the body.

Surya's tremendous energy gives birth to the planet, and hot energy invigorates the body via the act of Surya Namaskar.

The Advantages of Surya Namaskar

There are different examinations arising on the examinations of Surya Namaskar and yoga as having physical and psychological well-being benefits. As Western and Eastern clinical frameworks blend, the lively advantages of Surya Namaskara likewise arise. Here we take a gander at a portion of these advantages and the association between Surya Namaskar and the chakras.

Actual Medical advantages

• Even though Surya Namaskar can be polished whenever of the day, it is ideal to rehearse at the crack of dawn as sun beams can assist with reviving the body and the psyche. Surya Namaskar should be possible in a 3-speed variety slow, medium, or high speed. An eased back pace assists increment with bodying adaptability, and a medium speed helps in muscle conditioning. Quick-moving rounds of Surya Namaskar are advantageous to one's cardiovascular well-being and can support weight reduction.

• Surya Namaskar further develops blood flow and fortifies heart capability. It additionally upgrades the resting cardiovascular boundaries, for example, systolic circulatory strain, diastolic circulatory strain, and heartbeat pressure.

• Surya Namaskar invigorates a cadenced breathing cycle as breath is synchronized with every development. This discharges the lungs all the more vivaciously and there is a chance for more oxygenated air to top off them.

• More alveoli of the lungs are extended, animated, and afterward purged. Alveoli are a pivotal piece of the respiratory framework related to relaxing. Alveoli are little, expand molded air sacs. They can move oxygen and carbon dioxide (CO2) particles into and out of the circulatory system.

• The oxygen content of the blood is increased by Surya Namaskara's melodic breathing. This improves the oxygenation of the body, especially the heart, and intellect. This melodic breathing and growth also work on the cardiovascular muscles.

• Surya Namaskar is likewise useful for stomach-related well-being and different frameworks of the body as the act of Surya Namaskar cooperates with the organs of the body straightforwardly, by applying pressure, kneading, extending, and generally speaking conditioning up the muscles. This helps the disposal cycles of the body.

Psychological well-being Advantages

The training has psychological well-being benefits. The steady act of Surya Namaskar levels up one's skill to center, works on fearlessness, and assists with creating self-control. It quiets the sensory system and its predictable practice can add to overseeing tension, wretchedness, and sleep deprivation.

How to do Surya Namaskar?
Moving with the Breath

At the point when you in all actuality do Sun Welcome orchestrating the developments of your body with your breath is significant. Every inward breath and exhalation relates to the particular developments of the 12 stages. Because of this synchronous development of body and breath, you figure out how to move your body in a stream and your breath and brain manage.

Going Quick or Slow? What Speed to Decide for Surya Namaskar

Surya Namaskar performed at a sluggish speed

The sluggish Surya Namaskar practice is said to make a reflective difference in the event that the breath and psyche are kept as one. Slow paced Surya Namaskar additionally is useful in fortifying muscles and furthermore works on the working of inward organs. Slow paced Surya Namaskar additionally assists control diastolic blood with forcing. Novices benefit significantly from a sluggish paced practice as their breathing, substantial arrangement and method, and breathing coordination of each step can be focussed on.

Surya Namaskar performed at a middle speed

At the point when Surya Namaskar is finished at a medium speed, its belongings are like those of high impact exercise with expanded solid perseverance and power. A somewhat quicker set of 3 to 12 rounds ought to be finished for the actual advantages. Fledglings ought to begin with 2-4 rounds at a quicker pace and ought to add an additional round after at regular intervals or consistently to keep away from effort.

Surya Namaskar performed at a high speed

Surya Namaskar with faster adjustments is considered a cardiovascular workout.
It helps consume overabundance fat from the body. Quicker adjusts of Surya Namaskar are viewed as excellent as a warm-up work out. More experienced professionals would profit from a quicker pace as they have insight in zeroing in on their breathing, substantial arrangement and procedure, and breathing coordination of each step.

What number of Rounds, How Long? Best Length of Surya Namaskar

• The quantity of rounds to do relies upon different individual variables. It relies upon your ongoing degree of wellness, assuming that any wounds or sicknesses are available and your degree of method. It is ideal to go sluggish, become familiar with the means synchronizing breath to development with five to six rounds. As you develop more fortitude and perseverance, you can move to six rounds. Traditionally in Hatha Yoga, nine rounds of Surya Namaskar are utilized to heat up the body.

• In the event that you have hypertension, hernia, or coronary corridor sicknesses or any wrist, shoulder, lower back wounds, you are educated to rehearse a changed variant regarding Surya Namaskar tracked down additional beneath called the Simple Traditional Surya Namaskara. Those with spine and back issues ought to counsel a specialist prior to rehearsing Surya Namaskar. From that point varieties ought to be looked for from a certified, and fit instructor.

Old style Versus Current Act of Sun Welcome

Surya namaskar poses

Present day Surya Namaskar A (Ashtanga Vinyasa custom)

Old style Surya Namaskara (Hatha Yoga custom)

An Examination

• Remaining forward twist position:In Old style Surya Namaskara the back is adjusted and knees delicate to give a delicate stretch all around the spine. In Ashtanga Vinyasa Surya Namaskara the back is lengthened and knees straight.

• Venturing back to Board:In Old style Surya Namaskara we travel through low jump position with the chest lifted, and pelvis pushing forward. In Ashtanga Vinyasa Surya Namaskara we bounce or immediately step back. In Old Style Surya Namaskara, we move the spine to expand our thoracic and cervical spines softly.In Ashtanga Vinyasa Surya Namaskara we lower level down.

• Descending Confronting Canine: In Traditional Surya Namaskara we keep the feet and hands to the extent that inboard position and plan to bring our chest toward the knees. In Ashtanga Vinyasa Surya Namaskara we abbreviate the position to carry most of the stretch to the rear of our legs and glutes.

• Bringing down to the mat: In Old style Surya Namaskara we move the spine to extend our thoracic and cervical spine tenderly. In Ashtanga Vinyasa Surya Namaskara we lower level down.

In the old style rendition of the training, the spine travels through a useful scope of development through the different advances that consider its expansion and flexion. These 12 stages genuinely help in heating up and greasing up the spine for development in contrast with the advanced variant of the training.

Signs for Instructors - How to Show Traditional Surya Namaskar (Hatha Yoga)

It is strongly prescribed to begin each act of yoga asana with Surya Namaskara since it is an astounding general warm-up practice comprising 12 postures for the spine. Sun Welcome is a succession of activities for the spine which gives adaptability to the spine and different appendages of the body. Since it works on the general adaptability of the body, Sun Welcome is exceptionally recuperating for anybody, however particularly for the old and for extremely firm individuals. Sun Welcome isn't an asana, however a grouping of quiet and familiar developments, composed with the breath. The motivation behind the Sun Greeting is to heat the spine and to work on the body's energy. During Sun Greeting, you use many muscles, manage your breathing and focus your considerations

Standing upright, spine erect, shoulders relaxed, is the starting posture. You have your feet hip-width apart. Your legs are straight but not too far apart, and your arms are relaxed close to your torso.

1. Place your feet hip-width apart and your arms by your sides. Breathe in and out with your hands in front of your chest.

- Shoulders and elbows are relaxed

- Knees are straight but relaxed

- Back of your neck is long

- Raise the crown of your head towards the ceiling.

2. Breathe in and extend your arms up and backward—your arms should be alongside your ears.

- Maintain a diagonal upward gaze and avoid lowering your head.

- Straighten your knees and thrust your hips forward gently.

3. Breathe out and lean forward, placing your palms on the floor outside of your feet

- If you are unable to get your palms on the floor with your knees straight, you can gently bend your knees.

- Reach with your nose toward your knees

4. Inhale and pull your right leg back as far as you can while keeping your hands there

- Place your right knee on the floor and your right foot pointed forward.

- Push your pelvis forward while maintaining a 90-degree angle in your left knee.

- Open your chest, and look diagonally upward while the palms remain on the floor.

5. Hold your breath and return your left leg to a straight line from

your head to your heels (push-up position).

6. Exhale and place your knees, chest, and forehead on the floor.

- Without moving your body backward, bring your chest down to the floor between your hand and then bring your forehead to the floor

- The knees, chest, and forehead are all touching the floor, but the hips are not.

7. Breathe in and scoop up, looking up

- Extend your chest and glance up and back without lowering your head.

- Legs stay on the floor, feet pointing

- As you enter this posture, do not move your hands.

- Elbows are gently bent, tucked in towards the body, and shoulders are pushed down.

8. Breathe out, curl your toes, and push your hips up

- Push your hips towards the ceiling without moving your hands or feet.

- Your hands are flat on the floor, and your heels are slightly elevated off the ground. Your head is sandwiched between your arms. Look at your feet and attempt to bring your chest to your knees.

- The 'Inverted V stance' is another name for this stance.

9. Inhale deeply and step your right foot forward between your hands

- Keep your fingers and toes in a straight line.

- Bend your left knee, point your left foot, and push your pelvis forward and towards your right heel.

- As in Position 4, look diagonally upward.

10. Breathe out, and while maintaining your hands where they are, curl your left foot's toes and step forward, next to your right foot - Hands on your ankles, nose between your knees

– Keep the knees straight

11. Take a deep breath in and stretch your hands forth and upward.

- Arch rearward, as in Position 2.

12. Return to the starting posture by bringing your palms down in front of your chest.

- Exhale with your palms clasped in front of your chest.

This brings us to the halfway point of the round. To complete one full circle of Sun Salutation, repeat to the left (left leg stepping first back and forth). 6 to 8 rounds, then rest in Corpse Pose.

Easy Classical Surya Namaskara

Basic Instructions

Standing upright with your spine erect and shoulders relaxed is the starting posture. You have your feet shoulder-width apart. Your knees are straight but not overly so. Your arms are relaxed beside your body.

     1. Breathe in and out while clasping your palms in front of your chest. The shoulders and elbows are both relaxed. Straight yet relaxed knees. Your neck has a lengthy back. Raise the crown of your head towards the ceiling.

      2. Inhale deeply and raise your arms to the ceiling. Your arms are parallel to your ears. Look straight forward, the back of your neck extended. Maintain the natural bend of your spine. Avoid arching your lower back or tucking your tailbone under. Anyone with limited movement, whether due to an accident or a chronic ailment, old age, or pregnancy, can do and apply the following Sun Salutation version.

     3. Breathe out, reach forward and out, placing your palms on the floor, in front of or in between your feet. The knees are slightly bent. Look down between your legs, the crown of your head reaching towards the floor.

      4. Breathe in and put your right knee behind you on the floor, keeping your hands there. Your knee is on the floor beneath your pelvis. Look ahead, keeping your chest open and the back of your neck long.

      5. Exhale and place your left knee on the floor behind you. Your knee is on the floor beneath your pelvis. Look down at the floor, your back of your neck extended. Maintain a perpendicular relationship between your arms and the floor, with your hands precisely beneath your shoulders and flat on the floor.

Your knee is on the floor beneath your pelvis. Look down at the floor, the back of your neck extended. Maintain perpendicular arms to the floor, with hands precisely beneath your shoulders and flat on the floor. Your knees are hip-width apart.

     6. Breathe in, push your belly button toward the floor, raise your chin, and lift your tailbone. You have your elbows straight and your shoulders away from your ears.

     7. Exhale deeply and curve your spine towards the ceiling.
Keep your hands and knees in their original positions. Allow your head to drop towards the floor, but avoid pressing your chin towards your chest.

     8. Inhale deeply and step your right foot forward, outside your right hand. Your left knee is still on the ground. Look forward, open your chest, and maintain your back of the neck long.

     9. Breathe out while maintaining your hands where they are, and place your left foot outside your left hand. Your knees are bowed slightly. Look down between your legs, the crown of your head towards the floor.

     10. Inhale deeply and extend your hands forward and up to the ceiling. Your arms are parallel to your ears. Look straight forward, the back of your neck extended. Maintain the natural bend of your spine. Avoid arching your lower back or tucking your tailbone under.

     11. Breathe out, palms together, and place your hands in front of your chest. This brings us to the halfway point of the round. To complete one full circle of Sun Salutation, repeat to the left (left leg stepping first back and forth).

After 4-8 rounds, relax in Corpse Pose.

Conclusion

Sun Salutation is an essential Hatha Yoga practice. It synchronizes your body's motions with your breath, and this rhythmic procedure performed in the early morning offers several mental, physical, and energy advantages. Several studies have demonstrated that Surya Namaskar is excellent for general health. As a result, completing a few rounds of Surya Namaskar before beginning your usual routine or practicing it alone is crucial to your yoga practice.