What is Sunrise Salutation? Origin, Procedure and Benefits

Sun salutation is a powerful yoga; it is also known as the Surya Namaskar. Sun salutation yoga is better if performed in the morning, and it is very effective for the whole system of body. It increases the metabolic rate of the person and is also known for increasing fire in the body. The spiritual benefit of this pose is the awakening of the solar plexus chakra.

Sun salutation combines the three aspects: chanting, poses and breath coordination, which is known as pranayama. From the ancient period, it was performed in the early morning in the sunlight. Life force, which is also known as Prana, can be absorbed in a morning sun salutation session.

Origin of the Sunshine Yoga Pose

We call the sun salutation with different names; one of the most popular is sunshine yoga, which denotes its importance in the morning. It is mentioned in the Rigveda as a method of respecting the sun. According to the Vedas, the sun is regarded as the primary source of light and energy for the entire planet.

The life force activates when we do the sun salutation in the morning, and also helps in getting a natural glow on the forehead of a person, which is considered a sign of good luck. In the classical text, its proper methodology is given, which we can follow to perform this pose. 

How to Perform Sun Salutation Yoga?

Sun salutation yoga is performed in a series of 12 steps and eight different poses of the Hatha yoga. There is also a preparatory phase and a half sun salutation to increase the flexibility of the whole body. Here is a step-wise procedure to be followed for the sun salutation:

• Start from the relaxing Tadasana pose and then stand in Parnamasana.
• From prayer pose (Parnamsana), move to Hasta Uttansana, giving a light back-bending to yourself.
• Now perform Padahastasana: it is a forward bending to touch the feet.
• Next is Ashwa Sanchalsana, in which the chest is drifted and one leg goes behind.
• Now come into the Dandasana position, both of the legs backwards, and the body should be like a stick.
• Now perform Astanga Nmaskara: nose, chest and chin touch the ground.
• After that, perform the cobra pose, chest up and hands on the side of the chest in a bent position.
• Now do Adho Mukha Savanasana, which is downward-facing dog with lifted hip position.
• Come into the Aswa Sanchalasana pose again.
• Again, revert back to the Padahastasana and then into the Hasta Uttansana. 
• In the last, come into Parnamasana again.

What are the Benefits of the Sun Salutation? Advantages of Sun Salutation

The sun salutation is a popular morning workout for many people, performed in a series of 6 times continuously. There are many benefits of the sun salutation, from circulation to respiration; it is the best method for overall well-being of the health. Here are some benefits of the sun salutation: 

1. It increases the respiratory efficiency of the body and helps in expanding the lungs.
2. Increase the efficiency of the cardiovascular system and make the blood supply of the body more effective.
3. It increases the hormonal secretion into the blood, which helps in the effective working of the whole body.
4. It is believed that it burns 13.9 calories in one round, so it is also a better option for weight management.
5. Different organs of the body, like the chest, thighs, shoulders and abdomen, get a good tone and stiffness reduces.
6. Increase the flexibility of the whole body, continuous forward and backwards bending reduces muscle tension.
7. Make a good connection with oneself by strengthening the nervous system of the body.
8. Digestion gets improved, and metabolic rate is also increased.
9.  Keep cortisol level low, hormones of the thyroid, pancreas and adrenal gland are well-regulated by the sun salutation.

Who Should Avoid Sun Salutation?

A person with more injuries and who has chronic pain from diseases should avoid the sun salutation pose. Also, pregnant women should not perform this pose. Here are some conditions in which the sun salutation should be avoided: 

• Pregnant women should avoid this pose.
• A person with a hernia or a history of it should avoid this.
• If any person has severe pain in the back should avoid this.
• A person with a recent surgery, slipped disc conditions should also avoid this pose.
• Joint pain, fever, illness and fatigue are some conditions in which you should avoid this pose.
• People with joint arthritis and other similar conditions should also avoid this pose. 
• If any person has high blood pressure issues, then they should not perform the sun salutation.

Must Read:- Yoga Retreats in Rishikesh

The Ending Note

Sun Salutation is a powerful yoga pose that helps in posture alignment, increases the flexibility of the body. It is mentioned in the classical yogic texts that after performing 12 sun salutations, there is no need to perform any other pose of yoga.

At Pratham Yoga, we are giving the whole knowledge of the yoga poses and yogic kriyas. You can choose courses and retreats according to your schedule. Contact us for more information.