The Significance of Surya Namaskar
Our physical body is like one machine designed to work in a particular manner, we do not need to set any reminders or alarms for it to function, it does it daily tasks as designed and programmed. But it becomes our responsibility to take care of this machine with good diet, sleep, exercise and meditation both for the efficiency of the physical and mental health. The more we get disciplined in our lifestyle the better this machine operates..
Surya Namaskar is a Yoga based exercise of 12 postures which takes care of the entire system. A regular practice of Surya Namaskar energizes the entire nervous systems, the glands and the muscular system of the body ensuring a balanced supply of oxygenated blood flow and bringing perfect harmony to all the systems of the physical and mental body.
A minimum of 10 cycles of Surya Namaskar should be practiced daily for maximum benefits. To start with one can do 5 and then gradually progress. It is advised not to do it at a very fast pace.
The 12 postures of Surya Namaskar are as below
To start with stand in a erect position without bending any of your body part, Toes, heels knees and thighs to be joined without getting too stiff and join both the palms with the position of the hands in middle of the chest. Focus on your breathing with full inhalation and slow exhalation
Raise both the hands stretched behind with palms joined, let the upper arm touch your ears and the waist bended back. Feel the stretch from the navel to the throat.
Breathing - Inhale - IntentBend forward bringing the head down and allowing the palms to touch the ground. Palms to be placed by the side of the feet and forehead as much as closer to the knees.
Breathing - Exhale -SuurenderPlace the palms on the side and in line of the feet. fold the left knee letting it come closer to the left shoulder and touching it. Left thigh touching left side of the chest and right leg stretched behind resting the toes and knees on the ground. Arch up the chest with face in upward direction.
Breathing - Inhale - AssumeRelease the left leg and balance the body on the palm and toes, whole body on slant straight position without any bends and the gaze on the ground. No arch should be there in this position.
Breathing - Exhale - AllignRaise the body from the above position bringing the body in straight position, palms near the chest touching the ground, forehead, nose, chest and knees touching the ground. Do not rest abdomen on the ground and raise the hips little upward.
Breathing-Inhale - Awareness
7.Raise the head towards the ceiling with palms firmly on the ground and arching the spine. Let the body rest on toes and palms only. The Cobra pose.
Breathing - Exhale - Surge Upward
8.Lift the hips with feet and palms firmly on the ground, The Mountain pose, the body is shaped in inverted V pose.
Breathing - Inhale & Exhale - Expand as Space
From here on you again reverse back.
9.Coming back to position 4 - Inhale and Ignite as Space
10.Same as position 3 - Exhale and feel the void
11.Repeat position 2 - Inhale and feel the fullness
12.Same as position 1 - Exhale and focus on third eye and realize the supreme spirit that you are.
Start again.
With Love and Angels Blessings 💖💖👼🏻👼🏻🧚♀
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@ecoTrain
Hey, @nainaztengra wonderful post.this is so helpful post by health.thanks for sharing.
Thank you @alizafatima99
Great post. I'm going to implement some of these tips into my yogo. Thank you!
hullo @nainaztengra, thank you for this post, i personally i have never tried yoga but probably with this post i have some steps to follow
Sure you can try this out and see the benefits for yourself @snowmelt
Some years ago I read that Surya Namaskar was added to Yoga practice by the Indians quite recently, probably in 19th century, because they saw the British do their Calisthenics, so they wanted to have something similar.
But that originally there was nothing like Surya Namaskar in the old Yoga scriptures.
what WOULD we do without you mr deeler..
hey i cant believe you missed the typo on this post though! ;-
where where where?
Breathing - Exhale -Suurender
Right!
Frankly, I tend to let those mistakes slip because I don´t want to come across as some orthography nazi.
Yeah i figured that was the case...
Yes there are some conflicts around this but the basic is that the 12 steps are a part of traditional yoga, only thing they are brought in a sequence as it is observed that this particular sequence gives maximum benefit to the mind and body health. Like wise there are other new age sequences also like the Yoga Namaskar introduced by Sadhguru. Whatever benefits your Mind and body is always good to be implemented.
When I first took yoga at age eighteen, our yoga instructor, who had studied in India, was of the traditional school that believed the Sun Salutation (Surya Namaskar) to be much older, closer to two to three thousand years.
Here is an article from Yoga Journal that briefly discusses the debate.
Regardless of the chronological origin, Surya Namaskar is one of the practices that most quickly yields results, and I definitely felt a difference in my health and energy levels when I did it on a regular basis.
Yes, having done a few thousand rounds myself, sometimes 108 in a row in one class, having taught it to I don´t know how many students, I certainly agree about the benefits.
Okay, I've done a fair number of reps in my time, but nothing approaching 108 in a row. Respect.
What I love the most is the clarity that follows, which I've never found with any practice other than yoga, though the health benefits may be there.
But I find that too many American practitioners seem to want to make any physical practice into a competition, and I'm all about the moving meditation, so I simply don't play that game.
That's what turned me off of the Tai Chi class I took, not to mention that it screwed up my knees, and is why I've never had even a passing interest in power yoga or most Pilates classes.
I listen to my body and attempt to use its signals as my guide. I neither want nor need a drill sergeant.
I do not believe in Power Yoga and lot of other props based stunts in the name of Yoga. The Traditional yoga has a very clear rule, slow and steady pace asanas.
My take as well. I had a GREAT yoga instructor in Florida named Emily LaFountain, who was adamant about pacing it slowly, and not pushing yourself to the point of pain.
I haven't found a class I like yet in Tennessee, so at this point I'm back to doing it on my own, which I am determined to make a far more regular part of my schedule.
There is some controversy around this, but the basic is that Surya Namaskar is an exercise which is a mix of 12 postures and these postures are not newly invented they are from the basic Yoga practices but just brought together as one sequence as it has been observed that these set of Asanas would work perectly for overall mind & body health. Likewise there are a lot of other sequences also which do not root from the ancient yoga scriptures but over a period of time it has been noticed that when certain Asanas and breathing practices brought together will give very good results, like the Yogaasana, which has been introduced by Sadhguru. The whole point is when something works best you should embrace :-) That's what Yoga helps you with - Realize the supreme spirit that you are
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Great yoga training style..!
Specially your ten steps yoga system is awesome ....@nainaztengra
Thank you @prince121
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Thanks for posting this, @nainaztengra.
I did yoga for years, but haven't done much since coming to Tennessee, and have been wanting too get back into doing it, meaning that this post was perfectly timed for me. ;-)
I am sure you see a difference now when you have discontinued the practice @crescendoofpeace. I think you should start with your regular practice. Yoga on daily basis is very helpful, when I travel I miss doing it and I feel so much of difference in my energy levels.
Indeed, I find I see it most in my sleep patterns, which are crap without yoga, qi gong or a similar practice.
I meditate daily, and have for decades, but I also need the moving meditation to keep my energies balanced.
Thanks again for your post. I've bookmarked it, and will be sharing it with friends, and resteeming it. Have a great weekend!
this is a great asana.. and the one i could never remember!... do you do this?
Yes @eco-alex, even if I am not able to do anything else I make it a point to cover up this in my daily schedule. Surya Namaskar is basically my warm-up before starting the session.
well i guess it works because your posts are always pretty amazing and inspired!
Thank you for your inspiring words Alex :)