Surya Namaskar For Beginners 2022: How To Do and Its Benefits
Surya namaskar is one word we are all familiar with, whether we are lovers of yoga or not. The salutation of the Sun is often associated with culture and religion, but no one can deny that there are many scientific benefits. In fact, it is known to improve flexibility and security, as well as a host of other benefits.
As the world comes in and out of its consciousness to close the lid, this is the best time to indulge in yoga and improve your health. And surya namaskar is the first and easiest step to take. Not familiar with yoga? Don’t worry. Here, we will discuss surya namaskar for beginners and help you do your best in lockdown exercises.
Surya namaskar is not just a yoga pose or a traditional ode to the sun. It has many, many benefits that help to enhance your overall health. It helps to strengthen the immune system and contributes to the increase in the immune system. In addition, surya namaskar helps to increase flexibility, thus eliminating conditions that arise due to stiffness of joints and muscles. Sun salutation is also a great way to get rid of unwanted weight without going for a walk or hitting a gym.
Also, because this is a form of yoga and meditation, greeting the sun is a good way to improve concentration and concentration. All in all, it keeps you strong, resilient and soft. Time to learn surya namaskar for beginners to master the art of yoga asana.
Starting Tips for Surya Namaskar
Before we hit the rug and explain all the ways to catch this amazing baby yoga, here are a few tips you may know:
Not just for Surya Namaskar, this is offered in all forms of yoga and exercise. Focus on your breathing, keeping it slow, smooth, and calm.
Be consistent and consistent with Surya and your masks. That means you have to follow it every day to see the results over time.
There are 12 stands in Surya with the usual masks for beginners. Focus and focus on the alignment of the whole posture. Even a small amount of discomfort can cause injury and give you lasting pain instead of benefits.
In addition to these basic tips, here are some safety precautions you should take:
- Always remember to bring your attention to your breathing, slowly and quietly
Surya namaskar can be easily made daily in 4-5 sets. Increase it gradually, over time
- If you have pain in any part of the body, stop and consult a doctor before starting again
- Relax your body after each set. Remember it is not a competition for numbers Do not try it yourself.
- If you have a heart attack, do not do it unattended. Contact your doctor first and then,
- if approved, do so under the supervision of a professional yoga practitioner
Now that you know this, let’s take a look at how you can do Surya with maskar for beginners, one step at a time.
12 steps of surya namaskar
As we have already mentioned, there are 12 steps involved in surya namaskar. Here, we will guide you through all of them in an easy way to better grasp the foundations. After all, this is an indication of surya namaskar for beginners.
1. Pranaam Asana
This is also known as the mountain pose. You start by straightening the way your toes touch and your heels slightly apart. This condition distributes your weight evenly between both feet. Join your hands in Anjali mudra and breathe deeply and slowly.
2. Hastha Uttanasana
Now the next step is to greet loudly. Inhale and stretch your arms over your head, while keeping your arms straight. This salute is directed at the sun to absorb the energy from the same. Slightly bend your back to the bend.
3. Paad Hastha Asana
Change your position to the forward position. Do this while exhaling as you close your stomach. Bend forward towards the Earth, from your hips, and use your hands to touch the Earth. You can even use both your hands. Do not bend your legs while doing so.
4. Ashwa Sanchalan Asana
Breathe and change your position to take a deep breath. That’s what this baby is next. All you have to do is lift your head, at the same time straighten your palms, and pull your right leg back. Make sure your left foot is in the same position as the previous asana, bent and forward.
Now is the time to switch to plank pose. Your palms are already down as a last resort. Now lift your left leg in the same position as step 3, and bring it forward, aligning with your right leg as step 4. Slowly come to the wooden area. Note your alignment here. Keep your arms, shoulders, and tail bone aligned and straight.
6. Ashtanga Namaskar
This is more commonly known as ‘knees-chest-chin pose.’ All you have to do is move from the last position, slowly lower your knees, hold your elbows, and at the same time lower your chin. and chest down in such a way that your chin, chest, hands and knees are the only parts that touch the floor. Look forward.
7. Break up
Now it’s time to take the cobra pose. This is done by sliding the whole body down and at the same time straightening your arms and raising your chest. As you lean back, your head, chest, and abdomen are elevated and your legs and feet are pressed against the floor or mat.
Now is the time for the dog to stand upside down where you put your palms and toes down while lifting your hips. This is a condition in which you connect your spine with your thighs. This is done by pressing your chest against your thighs.
9. Ashwa Sanchalan Asanaa
With this step, you are now back to your original position. By continuing the previous position, take a lower breath. Your right foot should be bent and placed forward as you move your left foot. Lift the hind leg, at the same time inserting your toes into the mat.
10. Paad Hastha Asana
Breathe in slowly and move to hold the curve forward. Your left and right leg should be in the same vertical position as you bend from the hip joints. Keep touching the ground with your fingers.
11. Hastha Uttanasana
Now take a deep breath and take the salute shape up by stretching your hands over your head and clasping your palms greeting the sun. Pay back, just a little bit.
12. Pranam Asana
This is the last asana of surya namaskar. Here, you return to the original position you started with. Keep your body straight and fold your arms as you keep them facing the chest.
Benefits of Surya Namaskar
1. It strengthens the muscles and joints
Surya Namaskar is a great way to stretch, tone and strengthen your muscles, ligaments, joints, and skeletal system. Movement helps improve your spinal flexibility. Sequential positioning keeps your limbs balanced and improves the functioning of your vital internal organs.
2. Skin & Complexity
The common practice of Surya Namaskar improves a person’s blood circulation that brings light to your face; improves skin elasticity, thus preventing wrinkles and making your skin look radiant.
3. Improves digestive system function
The process of greeting the sun improves the efficiency of your digestive system. Doing these yoga exercises helps to increase blood flow to your intestines leading to better functioning of the digestive tract. The curved position helps to increase the abdominal space which helps to release the trapped gases in your system.
4. Weight loss
When done at a fast pace, Surya Namaskar is an excellent exercise for the heart and blood vessels that helps to lose weight. The conditions work to stretch your abdominal muscles and are effective in shedding pounds on your waist. When done at a fast pace, movement helps boost metabolism.
5. Coping With Insomnia
Sleep patterns can be developed using Surya Namaskar. Asanas help relieve tension, relax the body and calm your mind, leading to a good night’s sleep. With practice, you do not need to use any substances to get a good night’s sleep.
6. Menstrual Cycle
Surya Namaskar can be of great benefit to women suffering from irregular menstrual cycles. Regular exercise routine can help regulate the cycle, provide relief from cramps during periods, and aid in natural birth.
7. Reducing Anxiety
Yoga techniques often help to improve a person’s memory and the functioning of the nervous system. Regular practice of Surya Namaskar helps you to calm down and free yourself from anxiety and worry. It is involved in the functioning of the endocrine glands, especially the thyroid gland.
8. Helping Detoxification
Thanks to the rhythmic and active respiratory system, the lungs are well ventilated and the blood receives more oxygen. This helps to flush out toxins from the body while improving the flow of toxins that carry toxins in the excretory organs.
A benefit to anyone who cares about health, Surya Namaskar is an in-depth exercise that works for all major body groups. Practicing yoga regularly helps to improve body and mind, while maintaining good health.
FAQs in surya and maskar for beginners
Can I eat before surya namaskar?
Whether surya namaskar for beginners or experts, remember a few key points. Most importantly do not eat before surya namaskar. Practice surya namaskar on an empty stomach to get the most benefits.
Can surya namaskar be performed in the evening?
Surya namaskar can be done at sunrise or at sunset.
Where can you make surya namaskar?
Try to do it outside. If you are not able to do that, then familiarize yourself with a well-ventilated room where you can see the beauty of nature. Surya and maskar for beginners or professionals have a deep connection with nature. Make sure you have access to a certain external component to get the best experience.