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New Year’s fitness goals? Surya Namaskar is your ultimate wellness hack
Start your New Year’s fitness journey with Surya Namaskar, a holistic yoga practice that provides physical, mental and emotional benefits. Learn the sequence of the 12-steps, how many rounds to do depending on your fitness level, and its benefits like weight loss, improved digestion, and mental clarity.
New Year’s fitness goals? Surya Namaskar is your ultimate wellness hack (Image credit: iStock)
As the new year begins, talk of fitness resolutions fills the air. If you’re looking for a holistic, effective, and time-efficient way to start your wellness journey, look no further than Surya Namaskar Or Surya Namaskar. This ancient yoga practice is not just a workout; It is a full-body wellness ritual that combines physical activity, mindful breathing, and meditation. Here’s how to do it right.
What is Surya Namaskar?
Surya Namaskar is a flowing sequence of 12 yoga postures. Each pose is synchronized with specific breathing patterns to encourage physical and mental balance. Traditionally practiced at sunrise, this sequence honors the energy of the Sun, which symbolizes vitality and health.
how to do surya namaskar
Each stage of Surya Namaskar consists of 12 steps, including forward bends, backward stretches and dynamic postures. Here’s a step-by-step guide:
1. Pranamasana (Prayer Pose): Stand straight with feet together and palms pressed into prayer position. Take a deep breath.
2. Hasta Uttanasana (Raised Arms Pose): Extending the entire body, raise your arms upward and slightly backward.
3. Uttanasana (Standing Forward Bend): Exhale and bend forward, touching your toes. Keep your spine straight.
4. Ashwa Sanchalanasana (Equestrian Pose): Inhale, extend your right leg back, and place your hands on the ground near your left foot. Look upward.
5. Dandasana (Plank Pose): Exhale and step your left leg back, coming into a straight-arm plank position.
6. Ashtanga Namaskar (eight-limbed pose): Lower your body so that your chin, chest, knees and toes touch the ground while your hips remain high.
7. Bhujangasana (Cobra Pose): Inhale and gently lift your chest backwards while bending your elbows slightly.
8. Adho Mukha Svanasana (Downward Facing Dog Pose): Exhale and push your hips upward, forming an upside-down “V” shape.
9. Ashwa Sanchalanasana (Horse Riding Pose): Inhale, bring your right foot forward, placing it between your hands.
10. Uttanasana (Standing Forward Bend): Exhale, bring your left leg forward and lean forward.
11. Hasta Uttanasana (Raised Arms Pose): Inhale and extend your arms upward and slightly backward.
12. Pranamasana (Prayer Pose): Exhale, and return to the initial standing prayer position.
How many rounds should you do?
The number of Surya Namaskar rounds depends on your fitness level and goals:
– Beginner: Start with 2-4 rounds per day. Focus on mastering the technique and synchronizing your breathing with the movements.
– Intermediate Practitioners: Do 6-12 rounds to increase endurance, flexibility and strength.
– Advanced exercisers: Aim for 24 rounds or more to get a high-intensity, full-body workout.
Practicing at a steady pace ensures maximum benefits. One round takes about 2-3 minutes, making it a versatile addition to any busy schedule.
Health benefits of Surya Namaskar
Surya Namaskar provides many health benefits including physical, mental and emotional well-being.
1. Full body workout
Each pose targets multiple muscle groups, increasing strength, flexibility and endurance. It tones the arms, legs and core while improving posture.
2. Promotes heart health
Flowing movements, combined with deep breathing, increase heart rate, promote heart health and increase lung capacity.
3. Aids in weight loss
Surya Namaskar burns calories efficiently, thereby helping in weight management. Regular practice of this increases metabolism and reduces fat accumulation.
4. Improves digestion
Bending forward and backward stimulates the abdominal organs, improves digestion and provides relief from bloating or constipation.
5. Enhances mental clarity
By incorporating mindful breathing, Surya Namaskar calms the nervous system, reduces stress, and improves focus and mental clarity.
6. Balances hormones
This sequence massages the endocrine glands, controlling hormone production. This may be especially beneficial for managing conditions like PCOS or thyroid imbalance.
7. Promotes detoxification
Deep breathing during Surya Namaskar increases oxygen intake, increases blood circulation and helps in detoxification.
Tips for Effective Practice
– Practice on an empty stomach, preferably in the morning.
– Use a yoga mat to provide support and avoid slipping.
– Maintain slow, controlled breathing throughout the sequence.
– Listen to your body; Avoid overexertion, especially if you are a beginner.
– End your practice with a few minutes of meditation or Shavasana (Corpse Pose) to relax your mind and body.
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Surya Namaskar
