How to do step by step of Sun salutation (Suryanamskara) benefits and precautions?

Before going benefits about Suryanamaskar, its knowledge about the importance of Surya (Sun), the basis of all things that appear in the world is the Sun. All the planets and satellites are rotating on a fixed basis only by the attraction power of the Sun. The biggest source of energy in the world is the Sun and it is through this that the activities of the world are conducted. Nature changes because of the energy emanating from the Sun. Hence the Surya Namaskar posture is described in the yoga scriptures. Science also considers the benefits of Surya Namaskar\’s posture. By practicing Surya Namaskar posture flexibility comes in the body and benefits in different types of diseases.

https://www.youtube.com/watch?v=eK2aqHkQ1sM

Surya Namaskar provides not only physical but also mental benefits as Surya Namaskar has a group of 12 postures or asana, which will have different effects on different organs in each posture when different parts of our body will be affected, the connection with the mind when our organs will be healthy, then our mind will also be healthy and thus not only body but mental benefits from Surya Namaskar.

Scientific benefits of Sun salutation As long as the color of the sun remains red, ultraviolet rays keep coming out of it. Now-a-days, ultraviolet, diseases are being removed by rays. If a Surya Namaskar (sun salutation) is exercised only in the work of ultraviolet rays, then every thoughtful person can understand how much benefit will be there. Now further on the position of the 12 asanas of Surya Namaskar.

Step-1: Pranayama (Prayer Pose) Put both hands in the posture of prostration on the chest of the chest i.e. the heart chakra. hand\’s knee should be parallel to the outside. The focus should be on the aagya chakra.
Benefits– It helps relax the nervous system and maintain balance to your body.

Step-2: Hasta Uttanasana (Raised Arms Pose) Move both arms up. The arms were straight and with the ears. Slowly tilt the arm and arms behind the neck, including concentration on vishudhi chakra.
Benefits– It expands and strengthens the abdominal muscles. Expands the chest resulting in complete consumption of oxygen where the lung capacity is fully utilized. The purpose of doing this asana is to extend the entire body from the heel to the tip of the fingers. This condition while improving digestion.

Step-3: Hasta Padasana (Hand to Foot Pose) Today, while exhaling in Padasana, put the neck and arms together at the front, down the palm of the right hand with the knee on the ground equal to the arm. Knee stays straight and focuses on naval point means Manipura chakra.
Benefits– It makes the waist and spine flexible. This affects the hamstrings and opens the hip\’s shoulders and arms. This helps with indigestion.

Step-4: Ashwa Sanchalanasana (Equestrian Pose) Move the left leg behind while inhaling the horse steering posture. Left knee paws down on the earth. Sita should look forward to the sky and place her palm with five fingers on the earth. The right knee will remain equal to the chest between the two arms.

Benefits– It makes the reeds and neck flexible and strengthens the leg muscles or indigestion and phlegm helps me or helps strengthen the knee and ankle. Improves kidney and liver function.

Step-5: Parvatasana (Mountain Pose) Breathing leg in the fifth position, while breathing, take the foot back and put Riya completely on the earth. The buttocks are raised slightly in the form of a jugular and meditated on the Sahasrar Chakra. Gain or arm chest, shoulder and reed bone. Benefit- strengthen, improves posture, and calm the mind. This condition helps to strengthen the muscles and reed bone or is very beneficial in calming the brain cells.

Step-6: Ashtanga Namaskara (Salute with eight parts Pose) Body with chest wide, both groups put on the earth, they will keep rising up a little. Meditation is to perform both actions to fill and release it in the Anahata chakra behind the heart. Benefit– Gains or enhances the back and rad\’s flexible pun. Strengthens the muscles of the back and reduces stress and anxiety. It is beneficial for the heart and keeps blood pressure fine and controlled.

Step-7: Bhujangasana (Cobra Pose) Bhujangasana with confidence, raises the front of the body while advancing the body. Sew straight neck back, knees forward and waist down, move the head on the earth back towards the reed bone. Focus on the Muladhara Chakra. Benefit- Shoulder makes chest and back strong, and flexible. It enhances and keeps the mind calm.

Step-8: Parvatasana (Mountain Pose) Here repeat the fifth position. Breathing leg in the fifth position, while breathing, take the foot back and put Riya completely on the earth. The buttocks are raised slightly in the form of jugular and focus on the Sahastrar Chakra. Gain or arm chest shoulder and reed bone.

Benefits– Strengthen improves posture and calms the mind. This condition helps to strengthen the muscles and reed bone or is very beneficial in calming the brain cells.

Step-9: Ashwa Sanchalanasana (Equestrian Pose) Here again repeat the fourth position. Move the left leg behind while inhaling the horse steering posture. Left knee paws down on the earth. Sita should look forward to the sky and place her palm with five fingers on the earth. The right knee will remain equal to the chest between the two arms. Benefits– It makes the reeds and neck flexible and strengthens the leg muscles or indigestion and phlegm helps me or helps strengthen the knee and ankle. Improves kidney and liver function.

Step-10: Hasta Padasana (Hand to Foot Pose) Here again we are doing again the third position. while exhaling in Padasana, put the neck and arms together at the front, down the palm of the right hand with the knee on the ground equal to the arm. Knee stays straight and focuses on naval point means Manipura chakra.
Benefits- It makes the waist and spine flexible. This affects the hamstrings and opens the hip\’s shoulders and arms. This helps with indigestion.

Step-11: Hasta Uttanasana (Raised Arms Pose) This is like the second position. Gains or stretches the abdominal muscles and tunes the fat. Extends the chest resulting in full reports of oxygen, where the lung capacity is fully utilized. The purpose of doing this asana is to extend the entire body. Benefits– It expands and strengthens the abdominal muscles. Expands the chest resulting in complete consumption of oxygen where the lung capacity is fully utilized. The purpose of doing this asana is to extend the entire body from the heel to the tip of the fingers. This condition while improving digestion.

Step-12: Pranayama (Prayer Pose) Now final or last position will repeat with first position of sun salutation. Put both hands in the posture of prostration on the chest of the chest i.e. the heart chakra. hand\’s knee should be parallel to the outside. The focus should be on the aagya chakra.
Benefits– It helps relax the nervous system and maintain balance to your body.

Above, Surya Namaskar has been described and its benefits. But I am going to tell many more benefits of Surya Namaskar here. Sun! Namaskar is considered the best among all the youth, if you practice it 5 to 10 times a day, then most of your diseases disappear. When you will be habituated you can 21 set with 12 positions.

There are many benefits of this 12 combo pack of yoga positions we called as Surya namaskar or Sun Salutation.

1. You get a whisper full of strength from all body parts even internal organs as well like the kidneys to the small and big intestines.
2. Reed\’s bones are powerful and flexible waist.
3. It has a big power to get flexibility, weight loss, insomnia solution, Piles and constipation eliminated.
4. Daily practicing helps us to balance 13 components ie Vatta, Pitta and Kapha.
5. Surya Namaskar relieves restlessness and tension and calms the mind.
6. Many women have irregular periods that are cured by regular Surya Namaskar or the balance of hormones.
7. Make beautiful skin By doing Surya Namaskar.
8. Surya Namaskar increases the concentration of the mind. This helps to move away from the body\’s stress and turn into spirituality.
9. By doing sun salutation, the fat and obesity of the stomach decrease very fast.
10. If you want to increase your immune system, then you should do Surya Namaskar. In today\’s time, the immune system is very much needed.

Precautions –

1. Always practice Surya Namaskar in an open ventilated place.
2. Just a small 2 min warm of your body before the sun salutation.
3. The best time to perform Surya Namaskar is at sunrise in the morning. If you are not able to practice Surya Namaskar in the morning then also in the evening.
4. While you are practicing it in the morning or day then do it by facing east.
5. Surya Namaskar should always be done on an empty stomach.
6. Wear loose and comfortable clothes during Surya Namaskar
7. During the sun salutation, when you move from one posture to the other posture, then you come with great ease rather than jerking.
8. You are off for a while after the salutation is complete do the Savasana (take rest or lay down ) till normal your breathing.
9. Do not do people with physical and bone weakness.
10. Do not do Surya Namaskar if you are suffering from high BP.
11. If there is any kind of disease or injury in your spinal cord, then do not do Surya Namaskar.
12. Pregnant women should not do Surya Namaskar, even after 2 months of delivery.
13. During this period, women should not do the sun salutation.
14. If a person has inflammation of joints in arthritis or has difficulty in knees, do not do Surya Namaskar in such conditions. You can do very light yoga in the presence of an expert yoga instructor.
15. If a person is troubled by a slipped disk should not do Surya Namaskar.

I hope this article will help you very much to maintain your health. Thanks and Much Love!

Writer- Chandrakant Nirbhay (Yoga Instructor)