Health and Wellness are closely related to the lifestyle of an individual. Yoga is the most perfect health and wellness module as it is comprehensive and holistic in nature. And Sun Salutation or called Surya Namaskar is the best effective physical activity which relieves stiffness, revitalizes the body, refreshes the mind and purifies subtle energy channels. Sun Salutation is a harmonious blend of yoga postures that are linked to the rhythm of the breath. It is meant to be performed at dawn, facing the sun, in order to invoke the life-giving nature of our galaxy's most vital star. Each posture has several benefits that both complement and counteract the previous posture. It is the life source for this planet. Sun salutation is an ancient Indian method of offering prayers to the rising Sun in the morning along with a series of physical postures with regulated breathing aiming at the range of physical, mental and spiritual benefits. Facing east, in the early hours of the morning, one standing with serene mind offers prayer to Lord Sun. Along with physical postures; it has specific spiritual connotations attached to it.
These findings support the use of Sun Salutation as an effective physical activity recommended by the American College of Sports Medicine i.e., 50% to 80 % VO2 Max and 60% to 90 % heart rate reserve as effective physical activity. Following Sun Salutation, there was an improvement in pulmonary function, hand grip strength, and endurance, and resting cardiovascular parameters.
Sun Salutation means to bow down to the sun in the morning. The sun is the life source for this planet. In everything that you eat, drink and breathe, there is an element of the sun. Only if you learn how to better "digest" the sun, internalize it, and make it a part of your system, you do truly benefit from this process. As per the scriptures, when Sun Salutation performs correctly it does not cause any injury. If performed in the morning, it relieves stiffness, revitalizes the body, refreshes the mind and purifies subtle energy channels. In scriptures this is described extensively, let’s understand the benefits Sun Salutation.
Since this yoga pose works on the whole body - including the neck, shoulders spine, arms, hands, wrists, leg, and back and stomach muscles - it helps to burn fat and give you a flat stomach. So it is an ideal exercise for those looking to lose weight quickly. As it is vigorous in nature, it helps to lose calories
It is also one of the best workouts for stress reduction. It is the ideal exercise to cope with insomnia and related disorders. Sun Salutation practice helps to calm the mind, thus resulting in sound sleep. Through relaxing physical exercise, breathing techniques, and complete relaxation, you can promote more regular and restful sleeping patterns without taking sleep-inducing drugs. It stimulates the nervous system including the brain and spinal cord, which reduces anxiety while inducing the sensation of calmness and tranquillity.
It reduces strained joints problems and helps in managing arthritis, sciatica, and other joint-related ailments. Practice helps in ensuring there is no injury to the body, protecting the joints and bones. It also helps in maintaining balance and correct posture. The Surya Namaskar practice works on all the muscles and bones of the body. As it is a weight-bearing exercise, it increases the bone density thus preventing the onset of osteoporosis.
Sun salutation exercise adds glow on the face making the skin radiant and ageless. It also helps in preventing wrinkles and ensures clear skin without break-outs and pimples. As well as Yoga practice boosts blood circulation which in turn results in preventing hair graying, hair fall, and dandruff. It also improves the growth of hair making it long.
It increases blood flow to the digestive tract and stimulates the intestinal action known as peristalsis so digestion is more efficient. Yoga also calms you, which in turn relaxes your digestive system and leads to more effective elimination. Forward bends increase the space in the abdomen and help the release of entrapped gases.
Regular Sun Salutation practice boosts endurance power. It gives vitality and strength as it works on all muscle groups. It also reduces the feeling of anxiety. This practice also involves stretching and holding the body in various poses for long periods of time. This makes the body extremely flexible thus helping the body to exercise effectively.
It is a famous natural remedy for managing menstrual cramps as well as regulating the irregular menstrual cycle. And also Practicing Surya Namaskar ensures the easy childbirth.
Sun salutation increases your energy level and overall fitness level, which in turn enhances your sexual life.
Thus, Sun Salutation is a gracefully combined sequence of twelve positions along with regulated breathing and relaxation. The benefits become even greater when performed together as a sequence. Here are The 12 pose of Sun Salutation
Step 1: Hasta uttanasan (raised arms pose)
Step 2: Padhahastasan (standing forward bend pose)
Step 3: Ekapadaprasaranasana (equestrian pose)
Step 4: Dwipadaprasaranasana (steep parallel pose)
Step 5: Sasankasana (moon pose)
Step 6: Sashtanga Namaskar (Salute with 8 limbs pose)
Step 7: Bhujangasan (cobra pose)
Step 8: Parvatasan (mountain pose)
Step 9: Sasankasana (moon pose)
Step 10: Ekapadaprasaranasana (equestrian pose)
Step 11: Padhastasan (standing forward bend pose)
Step 12: Hasta uttanasan (raised arms pose)
Below are some of the precautions of this practise.
One needs to work on Sun Salutation sequence intelligently while keeping the impact on the muscles in mind at each pose. But before doing Sun salutation consult your physician first then if you are new then you will need proper guidance from yoga teacher or someone who is experienced in yoga.