Surya means 'sun' and namaskara means
'salutation' or 'bowing down'. It consist of 12 postures. The regular practice
of surya namaskara helps improve blood circulation throughout the body and
maintain health, and thereby helps one to remain disease-free. Postures
practised during surya namaskara act as a good link between warm-ups and asanas.
Surya namaskara should preferably be done at the time of sunrise. It can be
done any time on an empty stomach. However, morning is considered to be the
best time for it. Adolescents should start doing surya namaskara daily to have
healthy body and mind.
Let us perform surya namaskar by following the steps given
below:
1. Stand erect with legs together and hands by the sides of
the body. Bring both the arms to the chest with palms together in the prayer
posture. (Namaskarasana).
2. Inhaling, raise both the arms above the head. Stretching
bend
the trunk backwards. (Hastottanasana)
3. Exhaling, bend the trunk forward and place the hands on
the floor
besides the feet and forehead near the knees. (Padahastasana).
4. Inhaling, stretch the right leg backward and bend the left
leg at the knee. Tilt the head backward and, look up while arching the spine. (Ashwasanchalanasana)
5. Stretch the left foot backward by the side of right foot,
lower your head and move buttocks upwards. Keep arms and legs straight and
heels on the floor. (Parvatasana)
6. Lower the knees, chest and chin to the floor. Keep the
hips slightly up. The toes, knees, chest, hands and chin should be touching the
floor.(Ashtanga namaskara).
7. Lower the hips. Raise the head and torso upto the navel
region.
Bend the head backwards. (Bhujangasana)
8. Lower the head and trunk to the floor, now raising the
buttocks and straightening the arms, bring feet towards the head. Head should
be between the arms. Come to the postion 5.(Parvatasana)
9. By bending the right leg, bring it to the front between
the hands. Take the left leg behind with knee touching the floor. Keep palms on
both the sides of the right foot and head tilted backward and back arched. Look
up. (Ashwasanchalanasana)
10. Exhaling, bring the left leg forward and keep it by the
side of right leg. Keep the hands on the floor on sides of the feet and head
near the knees. (Padahastasana)
11. Inhaling, raise both the arms above the head and bend the
trunk
backwards.(Hastottanasana)
12. Come to the erect and straight position. Join both palms
in prayer
posture. (Namaskarasana)
Benefits
• It helps to increase strength, endurance and flexibility.
• It regulates all the systems of the body.
• It improves concentration.
• It helps in removing excess fat.
• It helps in constipation and improves blood circulation in
the body.
• It energises the body.
• It helps in increasing the height of the growing children
and toning up the body.
• It revitalises the body and refreshes the mind.
• It stretches abdominal organs and improves digestion.
Limitation
• One should avoid practising surya namaskara in case of high
blood pressure, fever, heart diseases, hernia, slipped disk, intestinal
tuberculosis and sciatica.
Importance of Yoga
Good Health is the right of every human being. But this right
depends
on individual, social and environmental factors. Along with
social
or environmental factors to a large extent, we can develop a
better
immune system and a better perception of oneself so that
other
conditions do not affect us adversely and we can achieve good
health.
Health is a positive concept. Positive health does not mean
merely
freedom from disease, but, it also include a jubilant and
energetic feeling of
well-being with an amount of general resistance and capacity
to easily
cultivate immunity against specific offending agents.
There are many modern and indigenous methods and disciplines
that can help us to successfully fight with diseases. For
example,
the system of yoga, naturopathy, ayurveda, unani, homeopathy and
siddha can be quoted among indigenous systems, whereas
allopathic
system is quoted as the modern and popular medical system.
Yoga is
one of the most powerful drugless system of treatment. It is
having its
own concept of wellness which has been scientifically
understood and
presented by many. Yoga can be adopted as lifestyle for
promoting
our physical and mental health.
