Surya Namaskar - The Ultimate Morning Ritual (for beginners)

Can we drink water before Surya Namaskar? If you feel thirsty you can drink a glass of water half an hour before starting yoga class. Strictly limit your water intake to half an hour prior to yoga practice. If you still feel thirsty take a few sips of water at room temperature (not cold) 

Does surya namaskar improve posture? All the asanas carried out in Surya Namaskar focus on different muscle groups and nerve centers. Focus also on your chakras. This helps you tone almost all your body parts including arms, abs, quadriceps, and glutes. It also gives you more flexibility and improves your body posture. 

Can I do surya namaskar during menstruation? Surya namaskar (Sun Salutation) can be practiced then if there is no heavy bleeding, pain or cramps. But it should not be performed in a fast manner. Chandra namaskar (Moon Salutation) is an alternative which is more soothing, harmonizing and calming at this time and helps to cultivate the feminine sides. 

What are the advantages of doing surya namaskar? Surya Namaskar, also known as ‘The Ultimate Asana’, strengthens your back as well as your muscles and brings down blood sugar levels. It also improves metabolism and blood circulation (hence, a glowing skin) and ensures regular menstrual cycle for women. 

How many surya namaskar should be done in a day? It is a good idea to do at least 12 rounds of Surya Namaskar daily (one set consists of two rounds). However, as a beginner to this yoga practice, you could start with two to five rounds and then gradually go up to as many as you can do comfortably (even up to 108 if you can!) Ideally, the practice is done in sets. 

Can I do 108 surya namaskar everyday? A practioner of yoga should start with 15 reps of sun salutation and then keep the goal of 108 repetitions. This kind of practice opens our body and mind awakening the fire element within us. I sometimes prefer, once I have completed it, to do it once or twice a month. The feeling is like trekking in a high altitude mountain. Your body wants to give up but your mind wants to move on. Even if it takes days, take baby steps and do not strain yourself but observe your movements and breath. Your goal is to achieve 108 surya namaskar  in  one day. Practicing surya namaskar reduces belly fat if done everyday 10 to 20 times. 

Which chakras get balanced while practicing Surya Namaskar? 

Chakra points : Mooladhara chakra (root chakra), Svadhistana chakra (Pelvic chakra), manipura chakra (solar plexus), anhatha chakra (Heart chakra), vishudhi chakra (throat chakra), ajna chakra (Third eye ) 

• Mountain pose (tadasana) inhale – gaze at the center of the nose, Stand still resting the both hand right below the shoulder line 

• Urdva Hastha uttanasana (backbending)- exhale & inhale–Join your palms in namaskara, lift your arms and go into backbending . 

•  Ardhauttanasana (semi forward fold) or Uttanasana (full forward fold)- inhale looking at the feet, Place your hands on the knees or on the ground– looking steadily at the feet. 

• Kumbhakasana (plank pose) – Staying parallel on the mat grounding both hands and feets – inhale, hold your breath for a sec and exhale in chaturanga or keep breathing normally -gaze at the center of the nose. 

• Chaturangasana (forearm balance) – exhale in chaturanga look steadily at the center of the mat, shift your weight on your front toes, lifting the heels and align your shoulders with your wrists. 

• Bujhangasana (cobra) or urdvamukhasvanasana (upward facing dog) inhale once, look steadily up and open your chest towards the ceiling. 

• Adhomukhasvanasana (downward facing dog) – inhale-exhale, remain for 5 breaths – look steadily at the navel inhale, use the shoulders and arms to open the collar bone by moving them slightly inwards. 

• Uttanasana (full forward fold)– Exhale and push the belly backwards to the spine, send your hands to either side of the legs, bend your elbows back, pushing the chest forward pressing the palms to the ground - looking steadily at the mat. 

• Urdva Hastha uttanasana (backbending)- exhale & inhale–Join your palms in namaskara, lift your arms and go into backbending . 

• Tadasana (mountain pose) – lower your hands down to the shoulders and exhale –End of the series.