Surya
Namaskara is a series of twelve physical postures. These alternating backward
and forward bending postures flex and stretch the spinal column through their
maximum range giving a profound stretch to the whole body.
Often,
after a hard day’s work, we would just flop down on the couch * apparently *
relaxing our bodies - but it is NOT so. The stagnant energies remain locked up
and the organs remain de-oxygenated to a large extent.
Surya
Namaskar has a deep effect in detoxifying the organs through copious
oxygenation and has a deeper relaxing effect.
Some of the benefits of Surya Namaskar:
- Tones
up the digestive system by the alternate stretching and compression of
abdominal organs. It activates digestion and gets rid of constipation and
dyspepsia.
- Strengthens
abdominal muscles.
- Thoroughly
ventilates the lungs, and oxygenates the blood.
- Acts
as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and
other toxic gases.
- Promotes
sleep and calms anxiety.
- Tones
up the nervous system and improves memory.
- Normalizes
the activity of the endocrine glands - especially the thyroid gland.
- Refreshes
the skin. Prevents Skin disorders.
- Improves
muscle flexibility.
- In
women, stimulates the breasts to help firmness normally. Restores any lost
elasticity, through stimulation of glands and the strengthening of pectoral
muscles.
- Menstrual
irregularity and assists in easy childbirth.
- Suppresses
- Prevents
loss of hair and graying.
- Helps
reduce fat.
- Reduces
abnormal prominence of the Adam's apple.
- Eliminates
unpleasant smells from the body.
- Lends
grace and ease of movements to the body.
- Revives
and maintains the spirit of youthfulness.
- Broadens
chest and beautifies arms.
- Makes
the spine and waist flexible.
- Produces
health, strength, efficiency and longevity.
Who
should NOT do Surya Namaskar?
- Pregnant
women should not practice this after third month of pregnancy.
- Patients
of Hernia and high blood pressure are warned against this practice.
- People
suffering from back conditions should seek proper advice before commencing
Surya Namaskar.
- Women
should avoid Surya Namaskara during menses.
How
to do?
As
mentioned Surya Namaskar is a flowing series of 12 yoga postures. These are
described below.
Synchronizing
the breath with the movements of the body is very important. The basic
breathing principle is to inhale during backward bending postures and exhale
during forward bending postures.
The
Twelve Postures
1.
Pranamasana (Salutation posture)
Stand
erect with feet together. Join the palms together in front of the chest.
Concentrate on standing straight, steady and in a prayerful attitude. This
posture helps to induce a state of introversion, relaxation and calmness. It
activates the anahata chakra. Exhale fully.
2.
Hastauttanasana (Raised arm posture)
Inhaling
stretch both arms above the head, palms facing upward. Arch the back and
stretch the whole body. This posture stretches the chest and the abdomen and
lifts the Prana (energy) upward to the upper parts of the body propelled by
inhalation.
3.
Padahastasana (Hand to foot posture)
Exhaling
bend the body forward and down, keeping the spine straight. Avoid collapsing
the chest or "over-rounding" the upper back. Keep the legs straight
and perpendicular to the ground. The knees may be allowed to bend a little if
needed. This posture massages the abdominal organs, especially the liver,
kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases
and female disorders such as prolapse and menstrual irregularities are
relieved. A healthy flow of blood is sent to the spinal nerves as they are
stretched and toned. The hamstring muscles at the back of the thigh and calf
muscles are stretched and toned. Inversion increases blood flow to the brain.
The Prana is channeled to the lower regions of the body propelled by
exhalation.
4.
Ashwa Sanchalanasana (Equestrian posture)
On
your next inhalation, extend the left leg back and drop the knee to the ground.
The right knee is bent and kept between the hands and the right foot placed
flat on the ground. Lift the spine and open the chest. Concentrate at the
eyebrow center.
5.
Parvatasana (Mountain posture)
On
the exhalation bring the right leg back to join with the left leg.
Simultaneously raise the buttocks and lower the head between the arms, so that
the body forms a triangle with the floor. Try to place the heels flat on the
ground. Focus awareness at the neck area. This posture strengthens the nerves
and muscles in the arms and legs, stretches the calf muscles and Achilles'
tendons and makes the spine straight and taut. It relieves varicose veins and
tones spinal nerves. Maintaining the posture take a deep inhalation.
6.
Ashtanga Namaskara (Salutation with eight limbs)
Exhaling
gently drop both knees to the ground and slowly slide the body down at an angle
as you bring the chest and chin to the ground. All eight limbs - toes, knees,
chest, hands and chin - touch the floor. The buttocks are kept up. Hold the
breath. This posture develops the chest and strengthens arms. It sends
additional blood to this area helping to rejuvenate the nerves.
7.
Bhujangasana (Cobra posture)
On
the inhalation, lower the hips while pushing the chest forward and upward with
the hands, until the spine is fully arched and the head is facing up. The knees
and lower abdomen remain above the floor. Focus the awareness at the base of
spine and feel the tension from the forward pull. This pose gives dynamic
expansion to the organs of the chest and abdomen, relieving many ailments such
as asthma, constipation, indigestion, kidney and liver problems. It is very
helpful in relieving tension in the back muscles and spinal nerves.
8.
Parvatasana (Mountain posture)
Exhale
and get back to posture 5.
9.
Ashwa Sanchalanasana (Equestrian posture)
Inhale
and swing the right leg forward between the hands. The left leg remains back.
Resume posture 4.
10.
Padahastasana (Hand to foot posture)
Exhaling,
bring the left foot forward. Join both legs and resume posture 3.
11.
Hastauttanasana (Raised arm posture)
Inhale,
raise the trunk up and bend backward. Resume posture 2.
12.
Pranamasana (Salutation posture)
Straighten
the body and bring the hands in front of the chest. Resume posture 1.
The
above constitutes one half of a round of Surya Namaskara. To complete the other
half the same movements are repeated except that the right leg is brought back
in posture 4 and the left foot is brought forward in posture 9. So one full
round consists of the exercises done twice. Practice up to 6 rounds in the
morning and 6 rounds in the evening.
When
the exercises are done a little quickly, the gain is more physical while if
they are done slowly with breath awareness the gain is more mental and
spiritual.
Incorporate
the Surya Namaskar into your daily routine and make a positive difference to
your life.
