SURYA NAMASKAR KRIYA

 WHAT IS SURYA NAMASKAR?

In Sanskrit, Surya means sun and namaskar means greeting or salutation. Surya Namaskar is also known as sun salutation! It is an ancient twelve-step ritual that warms the body and prepares it for yoga practice. This is why it is done at the beginning of a yoga class. This thermal system has a rich history and comprehensive benefits for the body and mind.

SURYA NAMASKAR KRIYA

Surya Namaskar consists of 12 steps that are deliberately stitched together to benefit the mind and body in different ways. Surya Namaskar is a practice in itself and a warm-up before doing other yoga asanas. It allows the "opening" of the body by stretching, strengthening and lengthening the entire muscle group. Surya Namaskar stimulates prana, the life force throughout the body, helping to balance the mental and physical faculties.

BENEFITS OF SURYA NAMASKAR

 Various studies are coming out examining Surya Namaskar and yoga as having physical and mental health benefits. As Western and Eastern health systems merge, the powerful benefits of Surya Namaskara also emerge. Here we look at some of these benefits and the connection between Surya Namaskar and chakras.

Physical health benefits Although Surya Namaskar can be done at any time of the day, it is best done at sunrise because the sun's rays can help rejuvenate the body and mind. Surya Namaskar can be done in 3 speed variations - slow, medium or fast. A slow pace helps increase the flexibility and a jogging routine helps tone the muscles. A quick Surya Namaskar is beneficial for heart health and can help in weight loss. Surya Namaskar helps to improve blood circulation and strengthen heart function. It also improves cardiovascular system at rest such as systolic blood pressure, diastolic blood pressure and pulse pressure

Mental health benefits The practice has mental health benefits. Regular practice of Surya Namaskar increases the ability to concentrate, increases self-confidence and helps develop self-discipline. It calms the nervous system and its regular practice can help control anxiety, depression and insomnia

HOW TO DO SURYA NAMASKAR?

Travel with energy

When doing sun salutations, it's important to align your body movements with your breath. Each inhale and exhale corresponds to a specific movement of the 12 steps. Due to the movement of the body and breathing at the same time, you learn to move your body with the flow of your breath and your mind is organized. Go fast or slow? Which rhythm should you choose for Surya Namaskar?

Surya Namaskar is done in slow motion

The slow practice of Surya Namaskar is said to have a meditative effect if the energy and mind are kept in harmony. Slow Surya Namaskar is also beneficial in strengthening the muscles and improves the functioning of the internal organs. Slow Surya Namaskar also helps in controlling diastolic blood pressure. Beginners benefit greatly from slow practices such as their breathing, posture and technique, and breathing patterns that each step can focus on.

Surya Namaskar is played at medium level

When Surya Namaskar is done sparingly, the effect is similar to aerobics with endurance and muscle strength. A quick set of 3-12 should be done for physical benefits. Beginners should start with 2-4 rounds at a quick pace and add extra after a few days or every week to avoid problems. Surya Namaskar is played at high speed

A quick Surya Namaskar routine is considered a heart workout. It helps burn excess body fat. A quick Surya Namaskar routine is considered a good warm-up exercise. Experienced professionals will benefit from a faster pace as they experience focusing on their breathing, body alignment and technique, and the energy management of each step. How often, how long? Best time Surya Namaskar

The number of conversions to be done depends on the individual factors. It depends on your current level of health, whether you have any injuries or illnesses, and the level of your procedure. It's best to go slowly, familiarize yourself with the technique that combines energy and movement in five to six rounds. As you build up your strength and stamina, you can increase to six rounds. In classical Hatha Yoga, the nine steps of Surya Namaskar are used to warm the body. If you suffer from high blood pressure, hernia or heart disease or wrist, shoulder or back injury, you are advised to do a modified version of Surya Namaskar w
hich you will See below, called Easy Classical Surya Namaskara. People with spine and back problems should consult a doctor before doing Surya Namaskar. After that, a variety of changes will be required from a competent and qualified teacher.

Basic instructions

Starting position: stand straight with your spine straight and your shoulders relaxed. Your feet are hip-width apart. Your prayer is straight but not too much; Your arms are relaxed by your side.

1.Stand with your feet wide, arms at your sides. Inhale and exhale, hands in front of chest

- Shoulders and knees are relaxed

- Knees straight but relaxed

- Long neck

- Extend the crown of the head to the ceiling

2.Inhale and stretch your arms up and back

- Your arms are next to your ears

- Look up, don't lower your head

- Prayer is straight, the hips are slightly pushed forward

3.Exhale and bend forward, placing your palms on the floor, on the outside of your feet

- If you can't put your palms on the floor with your knees straight, you can bend your knees a little.

- Bring the nose to the knee

4.Keeping your hands there, take a breath and bring your right leg back as far as possible

- Place your right knee on the floor and point your right foot

- Push the pelvis forward, without removing the 90 degree angle of your left knee

- Open your heart, look up with your palms on the ground.

5.Hold your breath and bring your left leg back

- Your body is in a straight line from head to heels (push-up position)

6.Exhale and lower your knees, chest, and forehead to the floor

- Without moving your body back, bring your chest to the floor between your hands and bring your forehead to the floor

- knees, chest and forehead touch the floor but hips do not touch the floor

7.Breathe in and lift, looking up

- Open your heart and look back without lowering your head

- Feet remain on the ground, feet pointing

- Do not move your hands while entering this position

- Bend the legs, falling into your body, your shoulders down

8.Exhale, curl your toes and lift your hips

- Without moving your arms or legs, bend your hips towards the ceiling

- Your hands are flat on the ground; The heel can be raised slightly off the floor. Your head is between your arms. Now look at your feet, try to make your chest kneel down

- This pose is also known as "Inverted V Pose"

9.Inhale and bring the right leg between your hands

- Keep your fingers and toes in one line

- Place your left knee on the floor, point your left foot and move your pelvis forward and towards your right heel

- Look up, as in position 4

10.Exhale and keep your hands on them, bend the toes of your left foot and step your left foot forward, next to your right foot.

- nose between your knees, hands holding your ankles

– Keep the knees straight

11. Inhale and reach the arms up and up

- Back arch - as in position 2.

12. Bring your palms in front of your chest, then return to the starting position

- Exhale, palms together in front of your chest.

This completes half the rotation. Repeat to the left (left foot going back and forth first) to complete a full Sun Salutation cycle. Do 6-8 rounds, then rest in Corpse Pose.