Suryanamaskars - Discussed!

Last week, we discussed Surya namaskar also called the Sun Salutation, having its origins as a form of sun-worship as a full-body workout.The 12 asanas that follow in a sequence alternately stretch and compress the spine and the muscles around the spine and improve vitality and health among its practitioners.

Let us have a look at the asanas one by one –
Step 1 – Namaskar position
The first position helps to expand the chest cavity, and thus helps breathing in the oxygen deeply which reaches all muscles of the body and energizes them.

Step 2 – Urdhva hastasana
This step further expands chest muscles and the chest cavity and increases the respiratory capacity. It also compresses the spine especially at the lower back.

Step 3 - Hasta Padasana
This step stretches the lower back and rear leg muscles, relieving tension in that area. It also has a positive effect on the digestive system and endocrine glands around that area.

Step 4 – Ardha Bhujangasana
This step stretches the calf muscles and lower back muscles, apart from compressing the spine and helps to strengthen the muscles around it.

Step 5 – Makarasana / Parvatasana
This step has 2 versions with some people preferring to use the plank position and other using the downward facing dog pose. In either case, this step strengthens shoulder muscles and stretches the entire set of back muscles from top to bottom.

Step 6 – Sastanga Namaskarasana
Sastanga implies 7 body parts, which touch the floor while performing this asana. The rest of the body is supported on these 7 points. This step basically strengthens all muscles around the joints as well as strengthens the chest and core muscles.


Step 7 – Bhujangasana
This step compresses the spine, strengthens the muscles around it and stretches the abs muscles over a longer range. This step is commonly used in gym workouts under the name of Hyperextension.

Step 8 – Parvatasana
The downward facing dog pose, this step strengthens shoulder muscles and stretches the entire set of back muscles from top to bottom. Also it increases blood flow to facial muscles, thereby improving the skin texture.

Step 9 - Ardha Bhujangasana
This step stretches the lower back and rear leg muscles, relieving tension in that area. It also has a positive effect on the digestive system and endocrine glands around that area. This time the leg opposite to the one used in Step 4. From here, the cycle returns to the first step.

Step 10 – Hastapadasana
This step stretches the lower back and rear leg muscles, relieving tension in that area. It also has a positive effect on the digestive system and endocrine glands around that area.

Step 11 – Urdhva hastasana
This step is similar to Step 2, where the body is bent backwards at the lowerback, thereby expanding the chest muscles and compressing the spine. Some people use variations to this step.

Step 12 – Namaskarasana
Once again the cycle comes to the starting position, whereby the whole body is brought to balance again.

Breathing sequence starts from exhaling over the first step, inhaling on step two, continuing alternately until step six, where the breath is held, followed up with inhaling over the step seven and alternately continuing.
Beyond doubts, Suryanamaskar is a highly effective and energizing option for exercising the body, mind and soul!!