Sun Salutation: The incredible benefits of this concatenation of postures
The so-called sun salutation is different from other exercises, as it calls for a flowing sequence of yoga postures. We'll tell you all about this famous exercise.
Sun Salutation, also called Surya Namaskar in Sanskrit, is a sequence of 12 yoga postures. These asanas are rich in benefits and are meant to greet the rising sun and invigorate the body and mind. It is an essential element of yoga that is quite simple and accessible to all. Here is everything you need to know to perform them like a pro. Join yoga course in Rishikesh to master Surya Namaskar.
How do I do the sun salutation?
The sun salutation is a wonderful warm-up exercise for the whole body. It is also performed at the beginning of a hatha yoga class. The individual postures alternate between head up/head down and rounded/arched back and are strung together in a specific order. What is the result? Most parts of the body are engaged and blood circulates more easily.
Specifically, Surya Namaskar looks like this:
1. exhale. You start standing, with your feet parallel and firmly planted in the ground.
2. inhale. Raise your arms upward and bend backward slightly.
3. exhale. Bend forward so that you are doing a forward brace, and place your hands on the floor beside your feet. Keep your back straight while doing this.
4. inhale. Stretch your right leg back, with your knee on the floor, and keep your chin up.
5. hold the breath. Then transition into the plank with the wrists in line with the shoulders. The abdominal muscles are tense.
6. exhale. Gently place the knees, chest and chin on the floor. The buttocks are slightly raised.
7. inhale. Slide your body into the cobra pose. The upper body goes up and the pelvis goes down.
8. exhale. Raise the pelvis and at the same time extend the arms and legs so that they form a dog hanging upside down.
9. inhale. Bring the right leg forward in a line with the hands and keep the chin up.
10. exhale. Return to the brace pose. The head is relaxed towards the floor.
11. inhale. Straighten up and lean back slightly, arms and legs extended.
12. exhale. The last posture is the same as the first. The body is straight and firmly anchored to the floor.
Remember that each opening of the body calls for an inhalation and each closing calls for an exhalation.
Why are twelve sun salutations done?
It is customary for diligent yogis to do 12 sun salutations, repeating the 12 names of the Sun God. Traditionally, this is done to pay homage to him. Also, this posture is done as many times as it corresponds to the 12 positions of the spine it contains. Each of these positions stretches different ligaments and produces different movements. At least three times in a row is ideal if you have little time or are a beginner.
When should you do the sun salutation?
The best time to practice the sun salutation is early in the morning. It invigorates the body and mind after waking up. This movement helps to greet the day in the best way. It can be practiced more than once a day facing the sun. In the afternoon, for example, for an instant energy boost, but also in the evening to relax and unwind. In this case, one should prefer a slower rhythm, where the exhalation lasts longer than the inhalation.
What are the advantages?
The benefits of the sun salutation are numerous. The pose affects muscles, joints, breathing and digestion. It helps eliminate toxins, loosen and strengthen muscles, while stimulating vital organs. But that's not all: it also regulates irregular menstrual cycles. Surya Namaskar also stimulates blood circulation. The other superpowers of this exercise? Increased concentration, loss of excess fat on the abdomen, vitality, etc. It is also a very good exercise to reconnect with yourself.
What are the dangers?
The succession of postures, as in the sun salutation, can become the cause of injuries. One always wants to go further and often does not notice that the back becomes round in the process, although this endangers the vertebrae. This is especially the case when moving from hands up to brace pose. Simple movements that can harm the lower back. It is also important to know that this posture is not suitable for all people.
People with heart problems should refrain from inverted postures and adjust their movements. Sun Salutation should also not be practiced by people with thyroid problems and weak joints.
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