Salutation to the Sun: Benefits and Techniques for Performing Surya Namaskar

Surya Namaskar (Sun Salutation) – it is an ancient way to show respect and express gratitude to the sun – source of all life forms on our planet. The sun, among other things, is a symbol of energy. In ancient times, Indian rishis (sages) believed that different parts of the body were controlled by different devas (divine impulses). The solar plexus, located above the navel and being the largest plexus of nerves in the human body, according to ancient beliefs, is associated with the sun. Therefore, the Indian sages recommended the practice of Surya Namaskar, as it helps to unleash creativity and intuitive abilities.

Salutation to the Sun – benefits of ancient practice

Salutation to the Sun – This is a complex consisting of 12 asanas, the alternate performance of which helps to relax and stretch the whole body. In addition, Surya Namaskar has a cleansing effect and improves the supply of oxygen to all parts of the body.

Surya Namaskar – great way to energize and stretch your whole body.

Here's how the Surya Namaskar complex is useful:

• tonifies the digestive system by alternately stretching and compressing the abdominal organs – activates the digestive process and helps to get rid of constipation and dyspepsia;
• strengthens the abdominal muscles;
• well ventilates the lungs and saturates the blood with oxygen;
• acts as a detox, allowing you to get rid of excess carbon dioxide and other harmful gases;
• soothes;
• tonifies the nervous system and improves memory;
• normalizes the activity of the endocrine glands, in particular thyroid;
• refreshes the skin and prevents skin problems;
• improves muscle flexibility;
• strengthens chest muscles;
• helps normalize the menstrual cycle;
• helps fight fat deposits;
• improves mobility;
• improves flexibility of the spine and waist.

It is worth noting that not everyone can perform the Sun Salutation. So, you will have to abandon this practice:

• women starting from the third month of pregnancy;
• patients with hernias and high blood pressure;
• people with severe back problems;
• girls and women during menstruation.

Technique for performing the Salutation to the Sun

The process of doing a Sun Salutation consists of 12 steps, i.e. asanas, which should be performed alternately in accordance with the recommendations below:

1. Prayer posture

Stand up straight, bring your feet together and evenly distribute the weight on them. Straighten your chest and relax your shoulders. While inhaling, raise both hands up, while exhaling – Bring your palms together in front of your chest in a prayer position.

2. Raised hands

As you inhale, raise your arms up and back, making sure that the biceps are near the ears. The purpose of this pose is to stretch the entire body. For maximum benefit, you can move your groin forward and stretch your fingers up.

3. Palms at the feet

As you exhale, tilt your upper body forward. When the air is completely out of the lungs, place your palms on the floor, on the sides of your feet.

4. Rider Pose

While inhaling, take your right leg as far back as possible. Lower your right knee to the floor and look up.

Salutation to the Sun – traditionally morning practice, but it can be done at any time of the day.

5. Mountain Pose

As you exhale, lift your hips and tailbone up, and lower your chest down. If you can, try to keep your heels on the floor and gently lift your tailbone up to provide a deeper stretch.

6. Eight Limbs Salute

Gently lower your knees to the floor and exhale. Slightly push your hips back, lean forward so that your chest and chin touch the floor. Raise your buttocks a little. Two hands, two feet, two knees, chest and chin (eight points) must touch the floor.

7. Cobra Pose

Lean forward and lift your chest into a cobra pose. In this position, the elbows may be bent. Look up. On the inhale push the chest forward, on the exhale lower the navel down. Place your toes on the floor. Make sure you stretch your body well without getting hurt.

8. Mountain Pose

Exhale and assume the pose described in point 5.

9. Rider Pose

Inhale and place your right foot forward between your hands. The left leg remains behind. Repeat the pose described in step 4.

10. Palms at the feet

Exhale and place your left foot in front of your right so that your feet are brought together. Repeat the steps described in paragraph 3.

11. Raised hands

Inhale, lift your torso up and arch back. Repeat the pose given in step 2.

12. Prayer posture

Stand up and fold your palms in front of your chest. Repeat pose 1.

It is easy to guess from the name of the complex that the best time to complete it – at dawn. However, this sequence of asanas will allow you to feel a surge of energy at any time of the day, so estet-portal.com believes that you can choose the most convenient time and environment for Saluting the Sun yourself.