Amazing Benefits of Sun Salutation for Health and Well-being

Sun Salutation:

Do you know the Amazing Benefits of Sun Salutation for Health and Well-being?

If not, then today we will tell you amazing facts about Sun Salutation.

The importance of the Sun has been described not from today but from ancient times. Even today the Sun remains a mystery and even today our scientists are constantly engaged in its discovery.

Whether we talk about the ancient era or today’s era, the Sun has always been the source of our life-giving energy.

Scientists are working round the clock to know about the Sun, while our sages knew the divinity of the Sun and how to use it.

The Sun gives us energy not only for our physical body but also to our inner soul with its conscious power.

In ancient times, our sages were fully aware of all its secrets and they knew how to use this knowledge well. But today the knowledge of the Sun is on the verge of extinction.

You may know about the wonderful saint of Banaras Swami Vishuddhananda Paramhans and his disciple Gopinath Kaviraj, who was the head of Kashi Hindu University.

Since the story is very long, we would like to briefly tell that he went to a secret ashram (Gyanganj) in the Himalayas and studied deeply for 12 years.

When he returned to Banaras in 1920, he surprised everyone by talking about the amazing miracle of Surya Vigyan.

In front of hundreds of disciples, he used to transform one object into another object using Surya Vigyan, like cotton into flower, stone, granite, diamond, wood etc.

Once he brought a dead bird back to life. This secret place is still located in the Himalayas. This story is taken from a book by author Paul Breton.

Our purpose behind telling this story is only that you can get maximum benefit from the Sun.

Here we want to explain the mystery of the Sun, so that when we salute the Sun, devotion, dedication and faith can be seen in our mind and we can benefit from it.

What is Surya Namaskar (Sun Salutation)?

There are 12 asanas in Surya Namaskar (Sun Salutation). One cycle is completed by combining all the asanas. Each asana has its own mantra.

Every asana has some benefits. If you want the miraculous energy of the sun, then start Surya Namaskar from today itself.

Doing Surya Namaskar regularly is more beneficial than doing different types of exercises. The description of the Sun God is less. Therefore, here we will talk about the ways to salute the Sun God.

Ancient history of Surya Namaskar (Sun Salutation)

One of the main reasons for people to do Surya Namaskar (Sun Salutation) is to absorb some energetic waves and express gratitude to the Sun.

Ever since the first Chakravarti King Bharat of this land of India bowed down to the divine idol present in the Sun, the practice of offering Arghya to the Sun has been going on.

This knowledge could not spread much due to some reasons, but the gurus of South India adopted it and kept it alive.

When the great saints of Bharat came to visit the pilgrimages of India, they used to salute the Sun every day there too.

People at the pilgrimage sites started following them after seeing them. In this way, Surya Namaskar again spread throughout India.

Modern History of Surya Namaskar (Sun Salutation)

Shivaji Maharaj’s body and character are unique in history as he learned the art of Surya Namaskar from his guru Samarth Ramdas.

Shivaji Maharaj taught his soldiers to do Surya Namaskar (Sun Salutation), thereby increasing its popularity.

The greatness of the twelve-point Surya Namaskar is enhanced by having twelve ideal Beej Mantras and Kriya Mantras.

What are the 12 postures of Surya Namaskar (Sun Salutation)?

• Pranamasana (Prayer Pose)
• Hasta Uttanasana (Raised Arms Pose)
• Padahastasana (Standing Forward Bend)
• Ashwa Sanchalanasana (Equestrian Pose)
• Dandasana (Staff Pose )
• Ashtanga Namaskara (Eight Limbed pose/ Caterpillar pose)
• Bhujangasana (Cobra Pose)
• Adho Mukha Svanasana (Downward facing/ Dog Pose)
• Ashwa Sanchalanasana (Equestrian Pose)
• Padhahastasana (Hand Under Foot Pose)
• Hasta Uttanasana (Raised Arms Pose)
• Pranamasana (Prayer Pose)

Pranamasana: A Humble and Beneficial Yoga Pose

Pranamasana, also known as the prayer pose, is a simple yet powerful yoga pose. This pose not only symbolizes humility and respect, but also has many physical and mental benefits.

How to do:

• Stand up straight, keeping both feet together.
• Breathe deeply and bring your hands in a prayer pose in front of the chest.
• Press the palms against each other, pointing the fingers upwards.
• Keep the elbows close to the body.
• Close the eyes and take a few deep breaths, keeping the mind calm and steady.

Benefits:

Physical benefits:

• Strengthens the shoulders, elbows and wrists.
• Spine is straightened.
• Relieves chest problems and improves breathing.

Mental benefits:

• Calms and focuses the mind.
• Reduces stress and anxiety.
• Improves concentration and focus.
• Promotes a sense of humility and gratitude.

Precautions:

• If you have wrist or shoulder pain, avoid doing this pose.
• Pregnant women should perform this pose with caution.
• Pranamasana is a versatile pose that can be incorporated into any yoga practice. It is an ideal pose for beginners, and can be practiced anytime, anywhere.

Hastauttanasana (Standing Pose with Palms Up)

Hastauttanasana, also known as “Raised Arms Pose” or “Upward Salute” in English, is a simple standing yoga pose. It begins with Tadasana (Mountain Pose) and involves raising the hands above the head.

How to do Hastauttanasana:

• Stand in Tadasana, keeping the feet together and the hands by the side of the body.
• Inhale deeply and raise the hands slowly above the head.
• Join the palms together and point the fingers upwards.
• Relax the shoulders and keep the neck long.
• Stay in this position for 30 seconds while breathing normally.
• Exhale slowly and bring the hands down.

Benefits of Hastauttanasana:

• Lengthens and stretches the spine: This asana increases the flexibility of the spine and strengthens it.
• Opens shoulders and chest: Hastauttanasana stretches the muscles of the shoulders and chest, leading to better posture and easier breathing.
• Improves digestion: This asana stimulates the abdominal organs, thereby improving digestion.
• Reduces stress: Hastauttanasana increases blood flow in the body and helps reduce stress.
• Increases energy: This asana energizes the body and relieves fatigue.

Precautions:

• If you have shoulder or neck pain, avoid doing this asana.
• People with high blood pressure or heart disease should also consult a doctor before doing this asana.
• Pregnant women should perform this asana by modifying it, such as raising the hands to shoulder height.
• Hastauttanasana is a simple yet effective yoga asana that offers many health benefits. Practicing it regularly can improve your physical and mental well-being.

Padahastasana: An Intense Stretching and Balancing Pose

Padhastasana, also known as “Hand to Foot Pose” or “Standing Forward Fold” in English, is a standing yoga posture that deeply stretches the entire body and improves balance.

This pose can be a little challenging for beginners, but with practice, it becomes more accessible.

How to do Padahastasana:

• Stand in Tadasana (Mountain Pose).
• Exhale, bend forward from the hips, keeping your back straight.
• Place your hands on the ground beneath or beside your feet. If you are unable to reach the ground, you can place your hands on your shins or blocks.
• Try moving your head toward your feet.
• Take a few deep breaths and relax your body a little more with each exhale.
• This pose can be held for 30 seconds to 1 minute.
• Inhale, slowly bring your body back to Tadasana.

Benefits of Padahastasana:

• Whole body stretch: This pose stretches the hamstrings, calves, hips, back, and shoulders.
• Makes spine flexible: Forward bending helps improve spine flexibility and can relieve back pain.
• Improves digestion: Taking pressure off the abdominal organs improves digestion.
• Reduces stress: This pose helps reduce stress and anxiety.
• Improves balance: Padahastasana improves balance and coordination.
• Menstrual relief: This pose can help ease menstrual pain.

Precautions:

• If you have back pain, high blood pressure, or dizziness, consult your doctor before doing this pose.

• Pregnant women should also avoid this pose.
• If you are a beginner, placing your hands on blocks can make this pose easier.
• Make sure your back remains straight and there is no tension in your neck.
• Padahastasana is a great yoga pose that can provide many benefits to your body. With practice, you will be able to perform this pose more easily and deeply.

Ashwa Sanchalanasana (Horse Pose)

Ashwasanchalanasana, also known as the horse riding pose, is an important yoga asana. It is a standing pose that works many parts of the body simultaneously and provides many benefits.

How to do:

• Stand in Tadasana (mountain pose).
• Extend your right leg forward and bend the knee, as if you were going to sit on a horse.
• Make sure your knee stays above your ankle.
• Keep your left leg straight and press the heel into the ground.
• Bring your hands into a prayer pose or raise them above your head.
• Keep your back straight and move your chest forward.
• Take a few deep breaths and stay in this pose for 30 seconds.
• Then, change legs and repeat on the other side.

Benefits:

• Strengthens the legs and thighs.
• Opens the hips.
• Makes the spine flexible.
• Improves balance and coordination.
• Improves digestion.
• Reduces stress and anxiety.

Precautions:

• If you have knee or back pain, consult your doctor before performing this asana.
• Pregnant women should not perform this asana.
• People with high blood pressure should also exercise caution.

Tips for beginners:

• If it is difficult for you to bend your knee, you can place your hands on your knee or take support of a wall.
• You can also make this asana easier by spreading your legs a little wider.
• Start slowly and increase the time you stay in this pose over time.
• Ashwasanchalanasana is a versatile and beneficial yoga pose. Practicing it regularly can improve your physical and mental well-being.

Dandasana: A Powerful Yoga Pose

Dandasana, often called the “Staff Pose” or “Plank Pose,” is a powerful yoga pose that strengthens and tones your entire body.

This pose engages your core, arms, shoulders, back, and legs simultaneously, making it a great exercise.

How to do Dandasana:

• Start on your hands and knees.
• Place your hands under your shoulders and spread your fingers forward.
• Swing your legs back, keeping your body in a straight line.
• Tighten your core, keep your back straight and pull your shoulders down and back.
• Keep your breathing normal and hold this pose for 30 seconds to 1 minute.

Benefits of Dandasana:

• Core strengthening: Dandasana is an excellent pose for strengthening your core muscles, including your abs, lower back, and hips. A strong core helps with better posture, less back pain, and better balance.
• Upper body strength: This pose helps strengthen your shoulders, arms, and chest.
• Total body exercise: Dandasana works almost all the major muscle groups in your body, making it a great total body exercise.
• Improved posture: Dandasana encourages you to keep your spine straight and pull your shoulders back, improving your posture.
• Mental Focus: Holding this pose requires you to focus on your body and breath, which increases your mental focus and concentration.

Precautions:

• If you have wrist or back pain, avoid Dandasana.
• If you are pregnant or have recently undergone surgery, consult your doctor before performing this pose.
• Make sure your neck is relaxed and your spine is straight.

Dandasana is a versatile pose that can be practiced by yogis of various levels. Beginners can do this pose with their knees bent or with the support of a wall.

More experienced yogis can modify this pose by lifting one arm or one leg for a greater challenge.

Ashtanga Namaskar: The Salutation That Connects Body and Mind

Ashtanga Namaskar, which means “eight-limbed salutation,” is a traditional yogic practice that connects the body and mind together. It is also known as an integral part of Surya Namaskar.

How to Do

• Eight body parts touch the ground in this pose:
• The soles of both feet are on the ground.
• Both knees rest on the ground.
• The palms of both hands are spread on the ground.
• The chest touches the ground.
• The chin rests on the ground.
• How to practice Ashtanga Namaskar:
• Stand on the mat.
• Exhaling, slowly bend forward and place your hands on the ground.
• Bend your knees and rest them on the ground.
• Slide your body forward and rest your chest and chin on the ground.
• Stay in this position for a few seconds, breathing in and out deeply.
• Inhaling, slowly lift your body up and stand back up.

Benefits of Ashtanga Namaskar:

Physical benefits:

This asana strengthens the body, especially the arms, shoulders, back and legs. It also helps improve digestion, promote blood circulation and make the body flexible.

Mental benefits:

This asana helps calm and concentrate the mind. It is also helpful in reducing stress and anxiety.

Spiritual benefits:

Ashtanga Namaskar is considered a type of pranaam, which promotes humility and gratitude.

Precautions:

• If you have back, neck or knee pain, do not practice Ashtanga Namaskar.
• Pregnant women should also not do this asana.
• If you are suffering from any other health problem, consult your doctor before starting the practice.
• Ashtanga Namaskar is a simple yet powerful yogic practice that can help improve your physical, mental and spiritual health.

Bhujangasana: Serpent Pose

Bhujangasana, also known as the Serpent Pose or Cobra Pose, is a yoga asana that is performed by bending the body backwards. This asana provides many physical and mental benefits.

How to do:

• Lie down on the stomach.
• Keep your legs straight and press the soles of your feet on the ground.
• Place your palms under your shoulders, fingers pointing forward.
• Inhale, slowly raise your upper body, keeping your elbows straight.
• Tilt your head back and push your chest forward.
• Hold this position for a few seconds, breathing normally.
• Exhale, slowly bring your body back to the ground.

Benefits:

• Strengthens the spine and increases flexibility.
• Strengthens the shoulder, chest and abdominal muscles.
• Improves digestion.
• Reduces stress and fatigue.
• Helps reduce symptoms of asthma and sinusitis.
• Helps in reducing the pain caused by menstruation in women.
• Strengthens the lungs: This asana opens the chest and strengthens the lungs.
• Improves blood circulation: Bhujangasana increases blood circulation and provides energy to the body.

Precautions:

• If you have back pain, neck pain, or hernia, do not do Bhujangasana.
• If you are pregnant or have recently undergone surgery, consult your doctor before doing Bhujangasana.
• Do not bend your body too much while doing Bhujangasana.

Tips for beginners:

• If you find it difficult to do Bhujangasana, you can keep your hands a little further.
• You can lift only your upper body, instead of lifting your body completely.
• You can place a pillow or blanket under your stomach to give you support.
• Bhujangasana is a very beneficial yoga asana, which can improve your physical and mental health if practiced regularly.

Adhomukha Svanasana: Benefits and Precautions

Adhomukha Svanasana, often called “Downward-Facing Dog,” is a versatile yoga pose that benefits the entire body. This pose helps to strengthen and relax your body as well as calm your mind.

How to do:

• Come to your hands and knees. Place your hands shoulder-width apart and your knees hip-width apart.
• Curl your toes and lift your hips up, bringing your body into an inverted “V” shape.
• Press your heels toward the ground and keep your head in line with your spine.
• Keep your arms straight and your shoulders away from your ears.
• Stay in this pose for 5-10 deep breaths.

Benefits:

For the body:

• Lengthens and strengthens the spine.
• Strengthens the shoulders, arms, and wrists.
• Stretches the hamstrings and calves.
• Improves blood circulation.
• Improves digestion.
• Reduces stress and fatigue.
• Relieves headaches and insomnia.

For the mind:

• Reduces stress and anxiety.
• Calms and focuses the mind.
• Reduces symptoms of depression.

Precautions:

• If you have high blood pressure, heart disease, or glaucoma, consult your doctor before doing this pose.
• If you are pregnant, modify this pose or consult your doctor.
• If you have wrist or shoulder injuries, avoid doing this pose.
• If you feel dizziness or headache, come out of the pose immediately.

Modifications:

• If your heels don’t touch the ground, you can bend your knees or place your feet against a wall.
• If your wrists hurt, you can close your hands into fists or place your forearms on the ground.
• Adhomukha Svanasana is a great yoga pose that can benefit both your body and mind. However, it is important that you perform this pose correctly and consult your doctor if you have any concerns.

Ashwa Sanchalanasana (Horse Pose)

Come back to the Ashwasanchalanasana pose once again.

How to do it:

• Stand in Tadasana (mountain pose).
• This time extend your left leg forward and bend the knee.
• Make sure your knee is above your ankle.
• Keep your right leg straight and press the heel into the ground.
• Bring your hands into a prayer pose or raise them above your head.
• Keep your back straight and push your chest forward.
• Take a few deep breaths and stay in this pose for 30 seconds.
• Then, switch legs and repeat on the other side.

Padahastasana

After coming back from the Ashwasanchalanasana pose, now come to the Padahastasana pose.

How to do it:

• Stand in Tadasana (mountain pose).
• Exhale, bend forward from the hips, keeping your back straight.
• Place your hands on the ground below or beside your feet.
• Try to move your head towards your feet.
• Take deep breaths and relax your body a little more with each exhale.
• Stay in this pose for 30 seconds to 1 minute.
• Inhale, slowly bring your body back to Tadasana.

Hasta Uttanasana

After coming back from the Padahastasana position, take the pose of Hasta Uttanasana.

How to do Hasta Uttanasana

• Stand in Tadasana, keeping the feet together and the hands beside the body.
• Inhale deeply and slowly raise the hands above the head.
• Join the palms together and point the fingers upwards.
• Relax the shoulders and keep the neck long.
• Stay in this position for 30 seconds, breathing normally.
• Exhale slowly and bring the hands down.

Pranamasana

After coming back from the Hastauttanasana position, stand in the Pranamasana posture once again facing the sun.

Conclusion

Surya Namaskar (Sun Salutation) is an ancient practice that connects the body and mind together. It not only promotes physical health but also brings inner peace and concentration. With the regular practice of Surya Namaskar, we can absorb the energy of the sun within us, which brings positivity and energy in our lives.

It is a practice that connects us with nature and leads us to self-awareness. Through Surya Namaskar, we take a step towards living a complete and healthy life by bringing our body, mind and soul together.

So, let us all make Surya Namaskar (Sun Salutation) a part of our daily lives and experience its countless benefits.

Thank you!!