The Finest Morning Ritual - The Surya Namaskar

Image: The 12 poses of Surya Namaskar

While the practice of yoga has been in existence for thousands of years, Surya Namaskar is a modern form of yogic practice created in the early 20th century. Its rich and dynamic sequence of asanas (postures) with physical and mental benefits is acknowledged globally. It is a simple exercise that can be performed every morning in the comfort of our homes.

The postures

There are 12 postures in the Surya Namaskar, with the 8th to 12th postures being the same as the first five in reverse order (refer to the image). Each of them has its significance.

• Posture 1&12 | Pranamasana: Creates a sense of calmness and focus in the mind

• Posture 2&11 | Hasta Uttanasana: Enhances digestive process and respiratory system, tones and strengthens the chest and abdominal musculature

• Posture 3&10 | Hastapaadasana: Improves body flexibility, helps decrease excess abdominal fat, favourable for the gastrointestinal and nervous system

• Posture 4&9 | Ashwa Sanchalanasana: Tones the abdominal organs, improves the mobility of joints and balance of the central nervous system

• Posture 5&8 | Adho Mukha Svanasana/Parvatasana: Strengthens upper and lower limb muscles, improves blood circulation

• Posture 6 | Ashtanga Namaskara: Boosts the respiratory system and limb muscles

• Posture 7 | Bhujangasana: Improves spinal flexibility, strengthens back muscles, advantageous for the gastrointestinal, reproductive and urogenital system

Ideally, Surya Namaskar should be performed in the morning, facing towards the rising sun, on an empty stomach. Performing it 12 times/day is sufficient to achieve its potential and enhance the quality of life.

Contraindications

• It should be avoided if pregnant, during menstruation, and in case of a wrist injury.

• People with arthritis, back problems, or a heart condition should consult their doctor first and perform only under guidance.

In summary, 

Surya Namaskar has numerous physiological and psychological advantages and therapeutic potential. It improves the functioning of various organ systems and prevents early ageing and hair loss. Moreover, it keeps the mind calm and stress-free and promotes better sleep. Therefore, consider incorporating this beautiful practice into your morning ritual for a refreshing day ahead!

References

1. Basavaraddi, I.V., 2015. Yoga: Its origin, history and development. Ministry of External Affairs of Government of India.

2. Venkatesh, L.P. and Vandhana, S., 2022. Insights on Surya namaskar from its origin to application towards health. Journal of Ayurveda and Integrative Medicine, 13(2), p.100530.

3. Hipparagi, M. and Gangadhar, P., 2019. Suryanamaskar for human wellness. Int J Phys Educ Sports Health, 6, pp.81-4.

4. Wirawan, I.G.B. and Bagus, G., 2018. Surya Namaskara benefits for physical health. International Journal of Social Sciences and Humanities (IJSSH), 2(1), pp.43-55.

5. Nikam, V.M., 2020. A Role Of ‘Surya Namaskara’For Good Health. Aayushi Int Interdiscip Res J, 7, pp.2349-638.

6. Mody, B.S., 2011. Acute effects of Surya Namaskar on the cardiovascular & metabolic system. Journal of bodywork and movement therapies, 15(3), pp.343-347.