Namaskar or the Surya Namaskar, this form of exercise was introduced in ancient times to salute the sun, which plays an integral part in supporting life on this planet. Since the sun is the source of energy, this yoga asana is a powerful way to awaken your body, mind and soul.

If you are too busy to exercise or practise yoga, simply perform this namaskar exercise that is equivalent to a workout session and yoga practice. The benefits of namaskar are many as it is believed to activate each part of the body, including the mind. 

The Surya namaskar comprises 12 poses, each holding a special significance and benefit to the body. 

  1. The prayer pose: This pose can be done in an upright position by holding your hands in a prayer form as you inhale and exhale deeply. This position relaxes the nervous system, helps maintain the body balance and aids in relieving stress and anxiety.
  2. The raised arms pose: This position requires lifting your hands while joining your palms and bending slightly backwards while keeping your feet close and your back straight. This pose stretches and tones the abdominal muscles, aids digestion, reduces back pain and lowers asthma.
  3. Standing forward bend pose: This position requires you to touch your heels with your fingers without bending your knees and spine. This pose helps cure insomnia, headache, anxiety and stress.
  4. The lunge pose: This position requires you to bend your knees slightly and rest your palms on the floor, in line with your feet. Your right knee should be on the right of your chest, while your left leg should be stretched out at the back. This pose increases lung capacity and relieves indigestion and constipation.
  5. Plank pose: This pose needs no introduction. All you need to do is position yourself in a plank pose while keeping your elbows and knees straight. This pose keeps your mind calm and improves posture.
  6. Eight limbed pose: Bring your knees on the floor, rest your chin on the floor, your hips raised slightly, your posterior in the air and your arms on the side of your chest. This pose increases flexibility and relieves stress.
  7. The cobra pose: Lie flat on the ground, and with the support of your arms, raise your body in the air, like a cobra, with your pelvic region touching the ground. This pose improves flexibility and mood.
  8. Downward facing dog: As you’re standing straight, try bending forward without bending your knees and back and touching the ground with your palms. This pose calms the nerves, relieves menopause symptoms and increases blood circulation.
  9. High lunge pose: This pose is similar to the lunge pose, with a better stretch and aids digestion and relieves constipation.
  10. Standing forward bend: Once again, you come back in the standing forward turn pose as you reach towards the final steps of this exercise.
  11. Raised arms pose: Get back into the extended arms pose again while practising deep breathing.
  12. Prayer pose: Conclude this namaskar by positioning yourself in the first pose, which is the prayer pose.

Now that you know the benefits of the namaskar, you can start doing it every morning to feel rejuvenated throughout the day.


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