Surya Namaskar: Best way to start your day by far!
Surya Namaskar: Best
way to start your day by far
Have you ever felt that even after a very good work out and
stretching, when you wake up the following morning, you feel quite stiff? And actually
every morning, if you do not do any physical exercise, sometimes it takes a few
hours to feel “back in shape”. I found it interesting to read that muscles always
tend to shorten when we sleep,
accounting for “stiffness” in the morning.
Ray Long, the author of a great book “The Key Poses of Yoga”,
explains that the brain creates “set lengths” for muscles based on regular
activity. For example, if we tend to sit on the chair in the office half a day,
the brain signals that this is the length of the hips required for us. Or those
who do a lot of cycling and do not tend to stretch afterwards, end up with very
stiff hamstrings. Consistent practise of yoga lengthens the muscles, which in
turn helps to improve a range of motion throughout the body. And this creates a
new “set length” in the brain.
Surya Namaskar is a dynamic combination of yoga asanas
practised in series, which each pose successively deepening with every
repetition. It can be performed at the beginning of the practise as a warm-up,
or can be a nice start of the day. Even 3 rounds of surya namaskar (which takes
about 10 minutes) first thing in the morning will help you to feel better!
A lot of heat is generated during
Surya Namaskar, raising the core temperature and causing the blood vessels on
the body surface to dilate. Vasodilation combines with sweating to dissipate the
heat and regulate the body temperature. Sweating helps to eliminate toxins.
Also, Sun Saluation alternately
contract and relax muscles. This creates a “pumping” action in the veins and
improves return of blood to the heart. This in turn increases cardiac output.
More blood circulates to the vital organs, including liver and kidneys.
Sweating increases as well, and this again aids to detoxify the blood.
Some more Benefits include:
1. Effective
way of loosening up, stretching, massaging and toning al the joins, muscles and
internal organs of the body. Gives more flexibility.
2. Deeply
warms and awakens the entire body.
3. Strengthens
the abdominals & back.
4. Helps
to balance metabolism& release toxins.
5. Synchronizes
breath with movement and enriches the body with oxygen.
6. Improves
heart activity and blood flow.
7. Stimulates
and balances all systems of the body: nervous, reproductive, circulatory, immune,
respiratory and digestive.
8. Its
influence on the endocrine glands helps to balance the transition period
between childhood and adolescence in growing children.
9. Improves
sleep.
10. Improves
memory.
11. Helps
to reduce fat in the hips, waste line and neck areas.
12. Helps
to stay and feel young!
General contra-indications:
As stated in the work of Swami
Satyananda Saraswati, the practise of Syria Namaskar should be avoided in cases
of:
-
A fever, acute inflammation, boils or rashes
-
High blood pressure
-
Coronary artery diseases
-
By those who have had a stroke, as it may
overstimulate or damage a weak heart or blood vessel system.
-
Hernia or intestinal tuberculosis.
-
During the onset of menstruation. If there are
no adverse effects, the practice may be resumed towards the end of the period.
People with back conditions
should consult a medical expert before commencing this practice. Conditions
such as slipped disc and sciatica will be better managed through an alternative
asana program.
During pregnancy, adapted sequence can be practised with care. Following
childbirth, it may be commenced approximately forty days after delivery for
re-toning the uterine muscles.
Time of practice:
Initially this complex of asanas
was used in the ancient times to worship the sun. It was believed that practicing
Syria Namaskar at the sunrise will help to neutralise (avoid) the diseases and
poverty.
Indeed, the ideal time of practicing Syria Namaskar is the sunrise, it is a very peaceful time, or the sunset. If
this is not possible then you can do Sun Salutations any time of the day
provided the stomach is empty (after 3-4 hours from the last meal). Time before
dinner (5-6pm) is also very good.
Types of Surya Namaskar:
There are various ways to
practise Surya Namaskar. For example:
-
Classical Hatha Yoga Surya Namaskar.
-
Ashtanga Surya Namaskar, A and B. A deeply warms
and awakens the entire body. B is a stronger sequence appropriate for more
experienced students and offers a deeper exploration of the hip flexors.
-
Adapted sequences for mid- and late pregnancy. One of these is suggested by Ekhart Yoga Online:
I hope that this article will
inspire you to practise Surya Namaskar in the morning, and see how these 10
minutes will help you to get a positive outlook for the rest of the day.
With best wishes.
With best wishes.
Sources:
1. Swami
Satyananada Saraswati “Asana Pranayama Mudra Bandha”, 2013 Yoga Publications Trust,
Munger, Bihar, India
2. Ray
Long “The Key Poses of Yoga”
3. Mark
Stephens “Teaching Yoga”
4. Francoise
Barbira Freedman “Yoga for Pregnancy, birth and beyond”
Hi Tatiana
ReplyDeleteI'm loving your yoga classes , I would like to mention I feel comfortable and with your patience and teaching I'm able to follow the moves! I get a brilliant night sleep on a Friday after iv been to your class so it's really working for me. I think I suffer from insomnia and sometimes can be up 2 or 3 times on a work night sometimes don't feel like iv been asleep ! Being able to follow your blog and doing a little on my own now is helping. So I would like to Thankyou for giving these classes as I have always wanted to do it but could never find a class near by.
Regards,
Kath.