Health Benefits of Surya Hamaskara

The daily practice of Surya Namaskar contributes to a healthy, efficient and energetic day.
Surya Namaskar, also known as ‘Sun Salutation’ (“salute to the sun”), is a common sequence of asana (yoga postures). It is a combination of 12 physical postures.
This sequence of yoga postures originated in India, where its large population has been showing respect to the sun by doing Surya Namaskar, and at the same time benefitting from its effects.
Surya Namaskar calms the mind and helps to improve concentration. It is a set of 12 postures, preferably to be done at the time of sunrise. Its regular practice improves circulation of the blood throughout the body, maintains health, and helps one remain disease-free. From head to toe, every part of the body is greatly benefitted by Surya Namaskar, which is why it is highly recommended by all yoga experts.
When done at a fast pace, Surya Namaskar is an excellent cardiovascular workout and an ideal way to lose weight.

How to perform Surya Namaskar?
Every morning during sunrise or within one hour of sunrise is an ideal time to perform Surya Namaskar. On an empty stomach, drink 120ml of water before you do Surya Namaskar. One has to perform 12 Surya Namaskar with 12 physical postures.
In a previous interview with Sunday Times Magazine, Guyana Amazon Warriors cricketer Akshaya Persaud talked about how practising Surya Namaskar has significantly contributed to him being a well-rounded individual, especially as a cricketer.
“I was fortunate to be with the Guyana Amazon Warriors team for three years as an under-19 cricketer. I am very passionate about cricket and always want to be on top of my game. One of the things that help me accomplish this is yoga, especially Surya Namaskar. Yoga helps me to focus. Also, I was struggling with a back injury and by practicing Surya Namaskar, my back is much better now. It has made my body flexible and helps me to concentrate better,” Akshaya explained.
Akshaya demonstrated how the 12 Surya Namaskar postures are done:

01 Namaskarasana (Prayer Pose)
Stand erect with feet together. Join the palms together in front of the chest. Concentrate on standing straight, steady and in a prayerful attitude. This posture helps to induce a state of introversion, relaxation and calmness. Exhale fully.

02 Hasta uttanasana (Raised Arms pose)
Inhaling stretch both arms above the head, palms facing upward. Arch the back and stretch the whole body. It expands the various lobes in the lungs and puts more oxygen which increases the oxygen level in the body.

03 Hasta Padasana (Hand to Foot pose)
Exhaling bend the body forward and down, keeping the spine straight. Avoid collapsing the chest or “over-rounding” the upper back. Keep the legs straight and perpendicular to the ground. This posture massages the abdominal organs, especially the liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases and female disorders such as prolapse and menstrual irregularities are relieved. A healthy flow of blood is sent to the spinal nerves as they are stretched and toned. The hamstring muscles at the back of the thigh and calf muscles are stretched and toned. Inversion increases blood flow to the brain.

04 Ashwa Sanchalanasana (Equestrian pose)
On your next inhalation, extend the left leg back and drop the knee to the ground. The right knee is bent and kept between the hands and the right foot placed flat on the ground. Lift the spine and open the chest. Concentrate at the eyebrow centre. The right leg and left leg are interchanged in the next Surya Namaskar set. It opens groin and psoas muscles improving flexibility of the hips, strengthens knees, ankles, and waist. It is therapeutic for indigestion, constipation, and sciatica.

05 Chaturanga Dandasana (Stick pose)
On the exhalation bring the right leg back to join with the left leg and keep body in one plane like a straight stick. It builds upper and core body strength, lengthens the spine and strengthens the low back muscles.

06 Sashtanga Namaskara (Salute With Eight Parts Or Points)
Exhaling gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs – toes, knees, chest, hands and chin – touch the floor. The buttocks are kept up. Hold the breath. This posture develops the chest and strengthens arms. It sends additional blood to this area helping to rejuvenate the nerves.

07 Bhujangasana (Cobra pose)
On the inhalation, lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. This pose gives dynamic expansion to the organs of the chest and abdomen, relieving many ailments such as asthma, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves.

08 Parvatasana (Mountain pose)
Raise the buttocks and lower the head between the arms, so that the body forms a triangle with the floor while still keeping the arms and feet in the same place. Try to place the heels flat on the ground. Focus awareness at the neck area. This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and Achilles’ tendons and makes the spine straight and taut. It relieves varicose veins and tones spinal nerves.