Sun Salutations, or Surya Namaskar, are traditionally performed in the morning to greet the new day. The sequence of 8 postures can be a complete practice in itself, or can prepare you for a longer asana routine. Sun Salutes are often performed in sets of 5, but if you are new to the practice it’s wise to begin with 2 or 3. Each time you flow through this sequence, synchronize your breath with the movements of your body.

1. To begin, stand in Tadasana (Mountain Pose). Distribute your weight evenly over both feet. Establish a slow, steady rhythm for your breath. Find your center.
2. Next, inhale and stretch your arms out to the side and overhead into Urdhva Hastasana (Upward Salute). Reach your heart and arms to the heavens, sending your greeting to the sun.
3. As you exhale, hollow out your belly and fold into Uttanasana (Standing Forward Bend), connecting down into the earth. Keep your legs firmly engaged.
4. Inhale and lengthen your spine forward into Ardha Uttanasana (Half Standing Forward Bend). In this pose, the gaze is lifted, the spine is extended, and the fingertips can stay on the floor or rise to the shins.
5. Exhale and step or lightly hop your feet back behind you into Plank Pose. Your wrists should be flat on the floor, shoulder-distance apart, and your feet should be at hip distance. Take a full breath in as you lengthen through your spine.
6. Exhale and lower into Chaturanga Dandasana (Four-Limbed Staff Pose), keeping your legs straight and pushing back into your heels or bringing your knees to the floor. Build heat in the center of your body as you hold this challenging posture.
7. Inhale and carve your chest forward into Urdhva Mukha Svanasana (Upward-Facing Dog), directing that energy out from your heart. Pull your shoulders back and open your collarbones. Engage your legs but relax your gluteal muscles.
8. Exhale and roll over the toes, coming into Adho Mukha Svanasana (Downward-Facing Dog Pose). Ground down through your hands and feet as you lengthen your spine. Remain here for five breaths.
9. On your fifth exhale, bend your knees and look between your hands. Then inhale and step or lightly hop your feet between your hands, returning to Ardha Uttanasana.
10. Exhale back to Uttanasana, surrendering into the fold.
11. Inhale, reaching your arms out wide to your sides and coming to stand through a flat back. Feel a renewed sense of energy as you draw your arms overhead into Urdhva Hastasana.
12. Exhale and return to Tadasana, your home base. Remain here for a few breaths, feeling the movement of energy through your body, or continue on to your next salute.

What are the benefits of Surya Namaskar? The benefits of Surya Namaskar are manifold. It helps in better functioning of the body and mental faculties. Here are a few benefits of Surya Namaskar:

1. The postures are a right blend of warm-ups and asanas
2. It helps to keep you disease-free and healthy
3. Regular practice promotes balance in the body
4. Improves blood circulation
5. Strengthens the heart
6. Tones the digestive tract
7. Stimulates abdominal muscles, respiratory system, lymphatic system, spinal nerves and other internal organs
8. Tones the spine, neck, shoulder, arms, hands, wrist, back and leg muscles, thereby promoting overall flexibility
9. Psychologically, it regulates the interconnectedness of body, breath, and mind, thus making you calmer and boosting the energy levels with sharpened awareness

Surya Namaskar is also immensely beneficial for losing weight, skincare and hair care. Benefits of Surya Namaskar for weight loss

1. It is an intensive physical exercise that works on every part of the body
2. You can increase the number of rounds slowly and watch the pounds start to disappear. The bends and stretches help you lose flab evenly

Benefits of Surya Namaskar for hair

1. Surya Namaskar improves blood circulation to the scalp, thereby preventing hair loss
2. The increased blood circulation nourishes the head and enables a healthy hair growth
3. Different poses help prevent graying of hair

Benefits of Surya Namaskar for glowing skin

1. Surya Namaskar improves blood circulation to all parts of the body, thus keeping the skin young
2. It increases energy and vitality, thereby making your face glow with radiance. This helps the skin retain its firmness
3. Surya Namaskar prevents the onset of wrinkles by relieving the body and mind of stress

How can children benefit of Surya Namaskar?

With cut-throat competition everywhere, children are exposed to stress and anxiety at an early age. Surya Namaskar helps children calm their mind, improve concentration, and build endurance. It reduces the feeling of anxiety and restlessness, especially during exams. Regular practice of Surya Namaskar also gives strength and vitality to the body. It also aids in muscle growth and making the body more flexible. Children as young as five-year-old can also practice Surya Namaskar daily.

Why should women do Surya Namaskar?

Surya Namaskar is a boon for any health-conscious person. Some of the Sun Salutation poses help lose extra fat around the belly and let you stay in shape, naturally. These poses stimulate sluggish glands like the thyroid gland and induce it to increase hormonal secretions. A regular practice of Surya Namaskar helps women regulate irregular menstrual cycles and assist in childbirth. Further, it helps the face glow and also prevents wrinkles.

Surya Namaskar enhances intuition

A regular practice of Surya Namaskar and meditation helps the almond-sized solar plexus grow and become as big as one’s palm. This expansion of the solar plexus helps develops your intuitive ability and bring more focus. On the other hand, contraction of the solar plexus can lead to depression and other negative tendencies.
So, it’s highly recommended to practice Surya Namaskar regularly and experience its manifold benefits. Practicing Yoga helps develop the body and mind, yet is not a substitute for medicine. It is essential to learn and practice yoga under the supervision of a trained Yoga teacher. In case of any medical condition, practice yoga only after consulting your doctor and a MYM Foundation yoga teacher.

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