New Delhi: Surya Namaskar which is also known as Sun Salutation is a combination of various yoga postures. Practicing Surya Namaskar or Sun Salutation regularly helps to keep your internal system strong and improves immunity.
Surya Namaskar is one of the most important yoga practices. It is the set of 12 yoga poses which can be performed while chanting 12 different mantras. Mantras add a profound spiritual element to the practice.
Surya Namaskar is sometimes translated as "eternal salutations to the sun." In Sanskrit, surya means "sun" and namaskar means "salutations." The practice of Surya Namaskar awakens the body intelligence to create energy directly from the sun. In the Vedic tradition, the sun is symbolic of consciousness and, therefore, has been worshiped daily in the Indian culture.
Surya Namaskar is designed to access the ethereal energy that exists all around us. Every morning at dawn, the air is filled with prana shakti, or life energy. When performed facing east during the first rays of the morning sun, breathing correctly and chanting the mantras, one experiences a phenomenal affect on the mind, body and spirit.
Surya Namaskar A consists of the following asanas:
1. Samasthiti (Tadasana or Mountain Pose)
2. UrdhvaHastasana (Upward Salute)
3. Uttanasana (Standing Forward Fold)
4. ArdhaUttanasana (Half Standing Forward Fold)
5. ChaturangaDandasana (Plank Pose)
6. UrdhvaMukhaSvanasana (Upward-facing Dog Pose)
7. AdhoMukhaSvanasana (Downward-facing Dog Pose)
8. Transition – feet to hands
9. ArdhaUttanasana
10. Uttanasana
11. UrdhvaHastasana
12. Samasthiti
Surya Namaskar B consists of the following asanas:
1. Utkatasana (Chair Pose)
2. Uttanasana
3. ArdhaUttanasana
4. ChaturangaDandasana
5. UrdhvaMukhaSvanasana
6. AdhoMukhaSvanasana
7. Virabhadrasana A (Right foot forward)
8. ChaturangaDandasana
9. UrdhvaMukhaSvanasana
10. AdhoMukhaSvanasana
11. Virabhadrasana A (Left foot forward)
12. ChaturangaDandasana
13. UrdhvaMukhaSvanasana
14. AdhoMukhaSvanasana
15. Transition – feet to hands
16. ArdhaUttanasana
17. Utkatasana
18. UrdhvaHastasana
19. Samasthiti
Calories burned by doing Surya Namaskar
Doing one round of Surya Namaskar burns approximately 13.90 calories. You can start by doing 5 sets of it initially and then increase it up to 108 with time.
The number of calories that Surya Namaskar burns versus calories burnt by other 30 minutes workouts. Let's have a look.
Weightlifting = 120 calories
Tennis = 230 calories
Basketball = 266 calories
Beach volleyball = 259 calories
Football = 290 calories
Bicycling (14 - 15.9 mph) = 332 calories
Rock climbing = 363 calories
Running (7.5mph) = 411 calories
Surya Namaskar = 416 calories
Top 5 Benefits of Surya Namaskar:
1. Improves Blood Circulation of the Body
Due to the active process of inhalation and exhalation, the lungs are constantly ventilated and the blood remains oxygenated. It's a great way of detoxing your body and helping it get rid of excess carbon dioxide and other toxic gases.
2. Your Mantra to Weight loss
When done at a fast pace, it is a great cardiovascular workout that stretches the abdominal muscles while simultaneously helping you reduce excess weight around your stomach. The asanas also result in toning your arms, abs and giving great flexibility to your spine. Moreover, it helps to strengthen your entire skeletal system including your ligaments.
3. Promotes a Regular Menstrual Cycle
If you're facing the problem of an irregular menstrual cycle, these asanas will help you suppress this irregularity and if practiced daily, it ensures an easy childbirth.
4. Benefits your Skin and Hair
By incorporating it in your routine it will keep you youthful and healthy even in old age. It improves your blood circulation that aids in bringing back the glow on your face; preventing the onset of wrinkles, making your skin look ageless and radiant. It also prevents hair loss and the ageing of hair.
5. Anti-anxiety and Calming Properties
Surya Namaskar helps to improve memory and the nervous system. Moreover, its stabilizes the activity of the endocrine and thyroid glands, thereby reducing anxiety and inducing the sensation of complete calmness and tranquility.
References:
www.indiaparenting.com
www.yogapedia.com
timesofindia.indiatimes.com
http://food.ndtv.com