Yog is a holistic exercise that provided physical, mental as well as spiritual benefits. It provides workout for the muscles. It also benefits joints, ligaments and the skeletal system by improving flexibility and balance. It is good for heart and stimulates the cardiovascular system. It oxygenates the blood and helps strengthen the heart. It is good for the digestive system, the nervous system and supports the respiratory system. It enables the various endocrinal glands to function properly and reduces tension and anxiety. If you suffer from insomnia, Yog will help you to sleep well. thus yog is useful in many psycho - physical ailments.
Surya Namaskar is an ancient form of yog. This form of yog is a complete meditative technique. It includes Asans and Pranayam. It is a combination of 12 different postures, followed in a particular sequence with a specific breathing pattern. It helps an individual to vitalize and reduces fat form almost all parts of the body as it stretches and tones each and every muscle.
How to Practise Surya Namaskar :-
There are twelve postures or positions in Surya Namaskar. Their benefits are described in the brackets.
💥 Stand with your feet together and palms folded in front of your chest. Close your eyes properly.
(Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles.)
💥 Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your abdomen as much as possible and lean backwards.
( Promotes balance, promotes digestion, exercises arms and shoulder muscles, tones the spine , promotes flexibility in back and hips.)
💥 Bend forward and place your palms at the side of your feet. Touch your knee with forehead and exhale deeply.
( Promotes blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, and stimulates lymphatic system.)
💥 Take one leg back and place the other leg in the front with palms firm on the ground. Raise your head and inhale.
(Exercises spine, strengthens hand and wrist muscles.)
💥 Bring the leg that was in front next to the other one and keep the hips off the floor with both your hands supporting the body in a push up position and Exhale.
(Stimulates blood circulation, strengthens the heart, strengthens wrist and arm muscles, relives neck and shoulder tension.)
💥 Lower your knees, chest and forehead with your palms firmly on the ground next to your chest and elbows bent upwards. Hold your breath here.
(Strengthens leg and arm muscles, increases flexibility in neck and shoulders, stretches arms, shouldes, neck and back muscles, exercises back muscles, releases tension in neck and shoulder.)
💥 Lower your waist and raise your upper body. Look upwards and keep your arms straight. Then inhale at a slow pace.
(Stimulates circulation to abdominal organs, tones digestive tract, stretches upper and lower body, promotes flexibility in the back, and stimulates nerves in spine.)
💥 Raise your hips and bring your head to the floor with eyes on the navel and heel on the floor. This position will exactly look like an inverted 'V' then exhale.
(Stimulates blood circulation, strengthens the heart, strengthens wrist and arm muscles, relieves neck and shoulder tension.)
💥 In this step the posture is the same as the fourth step and inhale.
(Exercises spine, strengthens hand and wrist muscles.)
💥 In this step the posture is the same as the third step and exhale.
(Promotes blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, and stimulates lymphatic system.)
💥 This stage is same as the second stage and inhale.
(Promotes balance, promotes digestion, exercises arms and shoulder muscles, tones the spine, promotes flexibility in back and hips.)
💥 This stage marks the final stage of Surya Namaskar and it is similar to the first stage. You have to breathe normally hare.
( Promotes balance, stimulates respiratory system, exercises shoulder, back and neck muscles)
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