Surya Namaskar – Power Package of Asanas

Early morning is the best time of the day. Does not matter how rough the weather for the rest of the day would be, early mornings are always pleasant.

But, our lives have become so excessively pre-occupied and wearisome that waking up early in the morning has become a grueling task. In the bargain we are missing out on the beauty of nature.

The rising of the huge, spinning, blazing sun is the most significant part of a morning. The flash of its light has the power to wake you up from your deepest sleep. Exposure to early morning sun light can bring healing effects to your mind and body. We are acutely conscious of the fact that Sun is the most important source of energy on Earth. It is one of the foremost reasons for existence of life on Earth.

Therefore it becomes inevitable for humans to show respect and gratitude to this star of the solar system. This could be the rationale behind designing “Surya Namaskar” (Sun Salutation).

Surya Namaskar is a complete and perfect yoga workout. There are several variations to the practice of Sun Salutation. However, it is advisable to stick to one particular version and practice it regularly for best results.

The most common variation is that of 12 steps. The sequence can be practiced slowly by staying in each asana for few breaths or it can be practiced at a faster pace, breathing in and out as we move from one asana to the other. It is the combination of rhythmic breath and asana that makes this exercise a powerful detox tool. Repeating these cycles help us lead an active and healthy life.

Research shows that 1 minute of sun salutation can help burn at least 3.79 calories. Studies show that an average weighing person may take up to 3 minutes to complete 1 cycle of Surya Namaskar and can burn up to 13.91 calories. With this as a primary benchmark, you can decide how many sets you need to do. With practice, you should ideally be able to do 108. And as you strive to reach that number, you will automatically become fit and toned.12 sets of this exercise equals to 288 powerful yoga asanas in a span of 12 to 15 minutes. Surya Namaskaras also form an incredible link between the warming-up poses and the intense yoga asanas.

As the name suggests, Surya Namaskar should be practiced in the mornings on empty stomach and preferably in the outdoors or in a fully ventilated room.

Following are the asanas included in a single cycle of Surya Namaskar:

  1. Pranamasana or Anjali Mudra / Prayer Pose
  2. Utthana Hasthasana / Upward Salute
  3. Padahastanasana or  Utthanasana  / Hand To Feet or Intense Forward Bend
  4. Ashva Sanchalanasana / Equestrian Pose
  5. Phalakasana or Dandasana / Plank Pose
  6. Ashtanga Namaskara /  Salute With Eight Limbs or Knee Chest and Chin
  7. Bhujangasana / Cobra Pose
  8. Adho Mukha Svanasana / Downward Facing Dog
  9. Ashva Sanchalanasana / Equestrian Pose
  10. Padahastanasana / Hand To Feet
  11. Utthana Hasthasana / Upward Salute
  12. Pranamasana or Anjali Mudra / Prayer Pose

Benefits of Surya Namaskar:

  • Helps maintain cardiovascular health
  • Stimulates the nervous system
  • Helps in stretching, flexing and toning the muscles
  • Facilitates weight loss management
  • Strengthens the immune system
  • Enhances cognitive functions
  • Maintains overall health by strengthening the body, bones and relaxing the mind
  • Balances endocrine system and restores hormonal balance
  • Improves blood circulation
  • Ensures proper functioning of the bowels and stomach

Abstain from practicing the Surya Namaskaras in the following cases:

  1. Pregnant women must refrain from practicing the Surya Namaskaras after their third month of pregnancy.
  2. Those suffering from hernia and high blood pressure should also avoid practicing this sequence.
  3. Those suffering from back problems should seek proper guidance while practicing this sequence.
  4. Women must avoid practicing the Sun Salutation while they are on their periods.

So, whether or not you believe in GOD, you can still believe in the power of the Sun. Furthermore, you can salute its glory with humility, because 108 repetitions of the Surya Namaskar once in a day, every day, can miraculously help you in keeping the doctor away.

In order to shape your personality like the glowing sun, come join me in practicing “Surya Namaskar” at Calida’s yoga sessions for beginners in Thane West at my home through a one-on-one, only for girls format from 7 to 8am on weekdays only for Rs.500/- for the first month.

One thought on “Surya Namaskar – Power Package of Asanas

  1. Great content, Calie. Keep going. I’m so proud of you. This information is quite valuable. I’m also reminded of the asanaas that Josephine miss taught us at school. I do Surya namaskar occasionally at home. The image that you have provided is helpful too.

    Liked by 1 person

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