SURYA NAMASKARA

SURYA NAMASKARA

By Ambika Niranjan  on: 22 June 2018
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Surya Namaskara or Sun Salutation is an ancient yoga technique of paying respects to the sun. The asana is practiced for some scientific reasons and many health benefits as well. Solar plexus which is located behind the navel is connected to the sun. Regular practice enhances the size of the solar plexus that helps in increasing creativity, intuitive abilities, decision making, confidence and leadership skills.

                This asana constitutes of 12 different postures, a few repeated, with each of the posture having its own benefits.

  1. Pranamasana (prayer pose) – This posture helps to relax and calm body and mind. Strengthens thighs, knees, ankles, and firms up the abdomen and buttocks, reduce flat feet and improve posture focusing mainly to the lower part of the body.
  2. Hastauttanasana (raised arms pose) – Slight arching of the back, a great exercise for shoulder, spine, ribs and back muscles. Stretches the chest and abdomen, lifts energy up through the body.
  3. Hastapadasana (hand to foot pose) – Makes the spine supple and tones the abdominal organs increasing the digestion capacity, helps in correcting the faulty posture, increases blood flow to the brain, and energize the pituitary, pineal thyroid and parathyroid glands by increasing blood supply to these areas.
  4. Ashwa Sanchalanasana (equestrian pose) – Stretches the quadriceps, iliopsoas muscles and spine, stimulates abdominal organs, increases muscle power.
  5. Parvatasana (mountain pose) – strengthens legs and arms, stretches calf and spine muscles, relieves varicose veins.
  6. Dandasana (stick pose) – Improves posture, strengthens back muscles and spine, stretches shoulders and chest.
  7. Ashtanga namaskara (salute with eight parts) – works on the entire body, from the muscles of neck to the shoulders, upper arms, forearms, back and abdomen. Strengthens joints in legs and arms.
  8. Bhujangasana (cobra pose) – Relives tension in back and spine, stimulates and expands chest, rejuvenates kidney and adrenal glands, strengthens the nervous system positively effecting all vital functions. Strengthens and relaxes the entire back by harmonizing the energy flow to both its superficial and deep muscles.
  9. Adomukh Savasana (downward facing dog pose) – Reduces stiffness in the shoulder blades and arthritis in the shoulder joints, relieve pain in the heels, softens calcaneal spurs. Stimulates the nerves and regulates the heartbeat.
  10. Ashwa Sanchalanasana
  11. Hastapadasana
  12. Hastauttanasana

BENEFITS OF PRACTICING EVERYDAY:

  • The postures are a right blend of warm ups and asanas.
  • Stimulates the abdominal muscles, respiratory system, lymphatic system, spinal nerves and other internal organs.
  • Tones the spine, neck, shoulders, arms, hands, and wrist, back and leg muscles promoting overall flexibility.
  • Weight loss These postures help stretch abdominal muscles acting as an intensive physical exercise that works on every part of the body while helping you shed pound and improving metabolism, where a single round helps burn around 14 calories.
  • Hair growth – improves blood circulation to the scalp, preventing hair loss. Increased blood circulation nourishes the head and enables a healthy hair growth. The different postures also help prevent greying of hair.
  • Glowing skin – improves blood circulation to all parts of the body, keeping the skin young.
  • Children health – helps children calm their mind, improve concentration, build endurance. Reduces the feeling of anxiety and restlessness especially during exams. Regular practice gives strength and vitality to the body. Aids in muscle growth in the children making the body more flexible.
  • The postures stimulate sluggish glands like the thyroid gland and induce it to increase hormonal secretions.
  • Regular practice helps women regulate irregular menstrual cycle and assist in child birth. Also helps the face glow and prevents wrinkles.
  • Excellent cardiovascular exercise and also enhances blood circulation through constant inhaling and exhaling thoroughly ventilating the lungs, helps detoxify the body.
  • Great impact on stomach, liver, heart, intestine, chest, throat and legs i.e. from head to toe.
  • Ensures proper functioning of the bowels, the stomach and the nerve centers.
  • Helps cope with insomnia.
  • Increases blood flow to your digestive tract resulting in better functioning of the intestines. The forward bend pose will increase abdomen space that aids in releasing trapped gases from your system.
  • Eradicates sexual debility.
  • This asana strongly aids in preventing memory loss, builds focus and concentration, improves the functioning of the brain. Activates the brain cells in the body.
  • Cures blood pressure and irregular heartbeat.
  • Gently massages the kidneys, increases their supply of blood and also speeds up the circulation of blood throughout the body. Leads to filtration of blood through these organs.

With all the benefits mentioned above, Surya Namaskara is an asana with complete health package requiring minimum time and no special equipment’s or place needed to be practiced. Hope you gain good health and all the benefits with everyday practice of this asana. 



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Ambika Niranjan

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Nutritionist / Dietitian in Sec 119, Noida, India 

You become what you eat... It is always 80% food and 20% exercise... Don't starve to be healthy, rather eat healthy to be healthy.... These are some of the fitness mantras which prove to be so very true. For someone who was obese to 95kgs at the age of 21 to a person who has been on a rough roller coaster to achieve the ideal weight and the best shape with a naturally radiant and glowing skin.My journey to fight my obesity issues forced me to learn more and transform myself into a completely new and energetic me overloaded with confidence.I have completed M.Sc and Doctor of Medicine (M.D.) in Alternative Medicine with Diet and Nutrition as one of the major subjects and also Post Graduate Diploma in Clinical Nutrition in Clinical nutrition and DietiticsA nutritionist by profession and passion, I am always available for my clients through the best communication system possible to help them overcome their health issues, a stronger, energetic, confident and healtheir you full of positivity. Expertise in obesity, PCOD, PCOS, post pregnancy weight loss, thyroid, Diabetes Management and all the other disorders arising due to nutrition issues. You hire me as your nutritionist and I'll ensure that you reach your goals. I am also an expertise in online consultation available through skype or any other mode of communication, so that I can consult people at any places. 
Ambika Niranjan
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