Be it physique flexibility, power, endurance or wholesome blood circulation, Surya Namaskar is likely one of the greatest set of yoga asanas for general well being and well-being. Scientific research declare Surya Namaskar helps give that further increase of vitality required at first of the day. It is usually touted because the “full well being capsule for girls all through all levels of life”. Whereas many people guarantee so as to add Surya Namaskar or solar salutation in our day by day health regimes, you will need to perceive easy methods to do it effectively.
Well being Photographs received in contact with licensed Ashtanga, Yin and Face Yoga trainer Prerna Sinha, who guides on the appropriate practices to comply with earlier than and after Surya Namaskar.
How does Surya Namaskar assist our physique?
Thought-about to be a full physique exercise, Surya Namaskar has a variety of benefits. However first tell us a bit of historical past about it. Surya Namaskar is a set of dynamic postures propagated by the King of Aundh, Late Shrimant Balasaheb Pant Pratinidhi within the Twenties and later by Sri Ok V Iyer, and Sri Krishnamacharya. “It’s a full train that reinforces flexibility, power, and endurance of the complete physique. It improves blood circulation, which is nice for coronary heart well being and general vitality. The managed respiratory reduces stress and calms the thoughts,” shares Sinha.
What to recollect earlier than doing Surya Namaskar?
Surya Namaskar is a mix of 12 asanas. So, your physique must be completely prepared for it. “Begin with a prayer, some grounding workout routines to set the intention and heat ups to open the physique. All through the observe, attempt to keep current, specializing in my breath and the keep the connection between my thoughts and physique,” says Sinha.
Whereas many lecturers ask their college students to begin their observe with a Surya Namaskar instantly, Sinha recommends following a warm-up routine to open up the physique and keep away from any accidents. “Neck rotations to launch any stress, shoulder rolls, cat and cow pose for relieving the backbone, hip circles to heat up joints, hamstring stretches and, wrist and ankle rotations, are useful heat up workout routines that have to be executed earlier than making an attempt Surya Namaskar. Opening the physique is crucial and useful earlier than beginning a Surya Namaskar routine,” she says.
To know the 12 steps of Surya Namaskar, click on right here!
Can Surya Namaskar solely be executed within the morning?
If you’re not a morning particular person, and nonetheless want to observe Surya Namaskar, you might be in luck! “Historically Surya Namaskar is finished within the morning, the place you might be dealing with and soaking the solar. However it may be executed within the afternoon or early night. The one requirement is to have an empty abdomen for an efficient session. Give a spot of min 1.5–2 hours after a meal,” explains Sinha.
What are the precautions I need to take whereas doing Surya Namaskar?
In relation to Surya Namaskar, precautions are essential. “All the time seek the advice of a healthcare skilled earlier than beginning, particularly if there are any well being issues,” warns Sinha. Itemizing out the varied issues to be conscious of, she says:
1. Heat up
Warming up earlier than Surya Namaskar is crucial. This helps to to keep away from accidents as your physique is prepared for the work it has to do forward. This additionally will increase blood circulation within the physique.
2. Modify postures
Surya Namaskar might be difficult for a lot of. Nonetheless, do not forget that in case you can’t do a few of actions correctly, you’ll be able to decrease the extent to go well with your self. For instance, folks with knee points can keep away from bending in Ashwasanchalan asana and maintain their legs straight.
3. Don’t overdo it
You will need to perceive to not overstretch your self and this may result in accidents. With the intention to maintain in Surya Namaskar, it’s crucial to pay attention to your limitations and progressively enhance the problem degree.
4. Take note of your breath
Consciousness in a pose is the important thing to acquiring that thoughts, physique and breath steadiness. Subsequently it is vitally necessary to pay attention to how your are respiratory and regulate accordingly.
Additionally learn: 108 Surya Namaskars in a go: High quality issues or amount?
What are the important thing issues to do after Surya Namaskar?
After a session of Surya Namaskar, there are a number of key steps that one should take to chill down and chill out one’s physique. “It is extremely necessary to get right into a resting pose, akin to Little one’s Pose, to chill down. Finish with Savasana. By no means go away the mat with out resting and bringing your breath again to regular,” says Sinha.
Moreover, it helps to do a psychological scan of the physique to look at if there’s any pull, ache. “Ship oxygen, to that a part of your physique, mindfully and observe it chill out. Hydrate effectively to replenish fluids misplaced in the course of the observe. Generally, I embrace a brief meditation or rest to conclude the session,” she says.
Can everybody do Surya Namaskar?
Surya Namaskar is inclusive and adaptable to completely different health ranges. “Pregnant ladies or people with well being issues, ought to seek the advice of a healthcare skilled, she says, including, “It’s necessary to hear to 1’s physique and make changes as wanted to make sure a cushty and useful observe.”