SURYA NAMASKAR BENEFITS AND SIDE-EFFECTS

Surya Namaskar means ‘Sun salutation’. It comprises a sequence of 12 yoga asanas or yoga poses. Doing it regularly has immense positive effects on both body and mind. It is a total cardiovascular workout in itself.

Before looking at its benefits, let us know more about the 12 poses it involves and also how each pose benefits us.

The number of calories you burn by doing one round of Surya Namaskar, which can last 10 minutes, is 139 calories. This is more than what you burn by doing one round of swimming.

A) Benefit of Pose 1 and 12: Tadasana

1) Brings balance to the body.

2) Stimulates the respiratory system

3) Works out the back, shoulder, and neck muscles.

B) Benefits of Pose 2 (and 11): Urdhva Hastasana

1) Boosts digestion and the digestive system.

2) Works out the arms and the shoulder muscles.

3) Makes the spine stronger and toned.

4) Makes the back and hip more flexible.

C) Benefits of Pose 3 (and 10): Padahastasana

1) It boosts blood circulation.

2) Tones the abdominal tracts.

3) Stretches the back and leg muscles.

4) Stimulates the spinal nerves and lymphatic systems.

D)Benefits of Pose 4 (and 9): Ashwa Sanchalanasana

1) Massages the spine.

2) Strengthens the hand and wrist muscles.

E)Benefits of Pose 5 (and 8): Parvatasana

1) Makes the circulatory system and the heart stronger.

2) Strengthens the wrist and arm muscles.

3) Reduces stress on the neck and shoulder.

F)Benefits of Pose 6: Ashtanga Namaskar

1) Strengthens the leg and arm muscles.

2) Enhances the flexibility of the neck and shoulders and also reduces the stress on them.

3) Stretches the arms, shoulder, back and neck muscles.

4) It also exercises the back muscles.

G)Benefits of Pose 7: Bhujangasana

1) Increases the circulation to the digestive system.

2) Tones the digestive tract.

3) Stretches the upper and lower body.

4) Makes the back more flexible.

5) Stimulates the nerves in the spine.

Pose 8 through 12:

These are repetitions of the earlier poses, so the benefits will be repeated.

Surya Namaskar Benefits

Most people do Surya Namaskar to get glowing skin and lose weight. But it also has many other benefits. Read them below.

Easy weight loss

Once you start doing the various steps, you can increase the speed of the exercise. Surya Namaskar Yoga is an excellent exercise for weight loss. Many celebrities, especially in the film world, have testified to this. When doing it, the abdominal muscles are stretched outwards. This enables your belly to shed weight comfortably. It also boosts your metabolism.

A glowing skin

Surya Namaskar enhances the blood circulation to your face. This gives a glow to your skin and face. Wrinkles and crow’s feet, signs of aging, will also be less. You can prevent the early ageing of your skin by doing Surya Namaskar regularly. In fact, try to do it every day for stunning results.

Boosts the digestive system

It makes the digestive system function smoothly by increasing the blood flow to your digestive tract. It also helps your intestines to function better. The forward pose increases the abdominal space on the inside. This helps release the excess gas in the digestive system.

Regularizes the Menstrual Cycle

For women, the menstrual cycle can become less painful. The abdominal muscle becomes stronger, and the exercise reduces the fat in the ovaries and uterus, making them perform better and more active.

Lowers blood sugar

Surya Namaskar can reduce your blood sugar levels, as the frequent expansion and contraction of the stomach is like a workout for the pancreas. Due to this, the pancreatic cells responsible for blood sugar levels are stimulated.

Reduces anxiety

It boosts your memory and makes you feel calm, thereby removing anxiety. The adrenal glands also get a good massage.

It detoxifies the body

The inhalation and exhalation you do during Surya Namaskar helps to detoxify the body. Lungs get a lot of air and are well-ventilated due to the rush of blood and oxygen that pass through the respiratory system. It removes carbon dioxide as well as other toxic and gaseous substances from the body.

Cures insomnia

If you are unable to sleep at night, just do the Surya Namaskar once or twice. It will help you to sleep soundly, and you will also feel more energetic.

Surya Namaskar’s Side-effects

It is important to perform the postures correctly to get the benefits and avoid any side effects. Take care of your neck. Always warm up before doing the exercise.

1. Neck injury is possible if you are not careful when performing the second posture.

2. Avoid stretching your back muscles too much, and don’t bend down too much.

3. Spread the pressure on your palm instead of putting pressure on your fingers while doing the fourth posture.

4. Avoid touching the ground with your abdomen, and don’t place your hips too high up in the air during the fifth pose.

Who Should Not Do Surya Namaskar?

Surya Namaskar should be avoided by people who have the problems listed below.

∙ Spine problems

∙ Pregnant women (after the second month).

∙ People with kidney stones or chronic kidney disease.

∙ Those who have undergone open heart surgery recently.

∙ People who have a hernia.

∙ People who have appendicitis.

∙ Those who are undergoing chemotherapy or radiation therapy for any type of cancer, brain tumor, etc.

Surya Namaskar postures enable the growth and development of your body. It helps your body functions better under stress and strengthens your bones and back. It makes you stronger mentally and spiritually. If you can also bathe daily in cold water, the cells in your body will be charged completely. Before doing Surya Namaskar in the morning, have a bath in cold water. You can also try rubbing your body with the sweat from your body. This will make your skin glow and helps retain a lot of energy. Drink only as much water as the body needs. Drink to satisfy your thirst and also consume 10% extra water.