How many times can a healthy person do Surya Namaskar?
The Greeting to the Sun, or its name in sánscrito Surya Namaskar (Surya: sun, Namaskar: salutation), is an essential part of the practice of Hatha yoga or physical yoga. It is from the first sequences of postures that you will learn in a yoga class but, why?
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In this post Yoga explains why they are important and what are the benefits of including them in our practice.
Where does the Sun Salutation come from?
In Hindu philosophy, the sun has always been worshiped as a symbol of immortality and health. But although many say that the Greeting to the Sun is as old as the Vedas, the truth is that no references to it have been found in the ancient texts of yoga.
The first references to Salutation to the Sun were found in 1929 by the Indian politician Bala Sahib. He developed this series of postures based on the vyāya , the practice of professional wrestlers, to develop muscle mass and flexibility. But it did not gain popularity until 1937, when a British journalist, Louise Morgan, promoted it through her book The Ten Point Way to Health . The Greeting to the Sun reached its maximum diffusion after the 2nd World War.
What does it consist of?
Sun Salutation is a dynamic exercise of 12 postures, performed as a single continuous exercise in which exercise is combined with breathing. Each asana or posture has its own physiological effects and is a compensation of the previous one at the level of column, movement and breathing.
They usually practice several rounds or repetitions before starting a yoga class. Although it is by itself a complete training system. You can practice it all over the world. There are variants and alternatives for pregnant women, elderly people, children or people with some physical ailment.
Benefits of sun salutations
- They flex and strengthen the spine and all the joints.
- They tone and stimulate the muscles and nerves of the body by stretching and revitalizing them.
- Increases the capacity of resistance of the whole organism by toning the internal organs.
- By regulating breathing, the blood is oxygenated and the lungs are ventilated.
- They eliminate stress and anxiety.
- Increase self-esteem
- And they fill you with energy to start the day.
Why is it important to practice them?
- To warm up at the beginning of the practice.
- They allow the body to awaken gradually.
- To light the agni or internal fire.
- To focus and connect with our breathing.
- To start creating space in our mind.
Tips for performing Sun Salutation at home
At dawn: Sun Salutation can be done at any time of the day, but it is advisable to do it with the sunrise , or just get up. Our advice is to practice it before breakfast. Simply put the alarm clock ten minutes early, unroll the yoga mat and in return, you will have an unstoppable energy throughout the day.
The space: try to adapt some space you have at home, in a room, in the garden, or wherever you want , that has enough meters to allow you to perform the postures freely.
Concentration: it is important that nobody or anything distract you. An important factor to obtain benefits with the Greeting to the Sun is to enhance, in addition to the body, the concentration of the mind in what you are doing, here and now.
Balance : It is important to always do the two turns, to balance the two sides of the body.
Intensity: Surya Namaskar can be repeated as many times as one wants. At first it starts with slow and gentle movements, especially if you do it in the morning, since the muscles are still numb. As your body warms up, increase the pace and intensity in your practice.