Sun Salutation

Sun Salutation is the body’s tribute to the sun, a moving meditation that strengthens, energizes, and renews with every breath. 

Overview

DISCLAIMER: Please consult your doctor before trying the exercise.

In this page we will deal with the following topics.

• Sun Salutation demo video

• What is Sun Salutation exercise?

• What is the benefit of doing the exercise?

• Which body muscles are impacted by the exercise?

• Which internal organs it improves?

• How to do Sun Salutation?

• Understand in detail how to do it correctly?

• Caution: Who should not this exercise?

Sun Salutation demo video

What is Sun Salutation exercise?

The Sun Salutation, or Surya Namaskar, is a traditional yoga sequence that combines a series of poses performed in a specific flow. 

It originated in ancient India, where it was used as a ritual to honour the sun, a revered symbol of energy, health, and spiritual growth. While the exact time of its invention is unclear, Surya Namaskar is thought to have developed over thousands of years and has roots in traditional Indian practices that predate recorded history. 

It is often used as a warm-up in yoga classes and is known for its ability to engage nearly every muscle group in the body, improving flexibility, strength, and circulation. Surya Namaskar has both physical and mental health benefits, making it popular in wellness practices around the world.

Components of Sun Salutation

The Sun Salutation typically includes 12 poses, which are performed in sequence and involve fluid transitions. The sequence of poses may vary slightly in different styles of yoga but generally includes the following:

1. Prayer Pose (Pranamasana) – Standing with hands together at the heart center.

2. Raised Arms Pose (Hasta Uttanasana) – Lifting the arms overhead and slightly arching the back.

3. Standing Forward Bend (Uttanasana) – Bending forward to touch the toes.

4. Equestrian Pose (Ashwa Sanchalanasana) – Stepping one foot back and lowering the knee to the ground.

5. Plank Pose (Phalakasana) – Moving into a plank position.

6. Eight Limbed Pose (Ashtanga Namaskara) – Lowering the body to the floor with knees, chest, and chin touching.

7. Cobra Pose (Bhujangasana) – Arching the back and lifting the chest.

8. Downward-Facing Dog (Adho Mukha Svanasana) – Forming an inverted V with the body.

9. Equestrian Pose (Ashwa Sanchalanasana) – Bringing one foot forward into a lunge.

10. Standing Forward Bend (Uttanasana) – Returning to a forward bend.

11. Raised Arms Pose (Hasta Uttanasana) – Reaching up with arms overhead.

12. Prayer Pose (Pranamasana) – Returning hands to the heart center.

What is the benefit of doing the exercise?

Benefits of Sun Salutation

1. Physical Health:

   • Full-Body Workout: Engages multiple muscle groups, improving strength, flexibility, and tone.

   • Cardiovascular Health: Raises the heart rate and can improve circulation.

   • Weight Management: Increases metabolism, making it beneficial for weight loss.

2. Mental Health:

   • Reduces Stress: Deep breathing and movement promote relaxation and can lower stress.

   • Increases Focus: The flow of poses requires concentration and can improve mental clarity.

   • Mindfulness and Meditation: Often practiced with a focus on breath, bringing awareness to the present moment.

Which body muscles are impacted by the exercise?

The Sun Salutation exercise engages nearly all major muscle groups in the body, impacting around 14 major muscle groups. Here’s a breakdown of the muscles targeted:

1. Deltoids - shoulders

2. Triceps - back of the arms

3. Biceps - front of the arms

4. Pectorals - chest

5. Latissimus dorsi - back muscles

6. Rectus abdominis - abs

7. Obliques - side abdominal muscles

8. Gluteus maximus - buttocks

9. Quadriceps - front of the thighs

10. Hamstrings - back of the thighs

11. Gastrocnemius and Soleus - calf muscles

12. Hip flexors - hips

13. Erector spinae - muscles along the spine

14. Lower back muscles

These muscles work together during the 12 poses of Surya Namaskar, enhancing strength, flexibility, and endurance.

Which internal organs it improves?

Sun Salutation positively affects approximately 10 internal organs by enhancing blood circulation, promoting oxygen flow, and stimulating internal systems. Here’s a breakdown of the internal organs it benefits:

1. Heart – improves cardiovascular health.

2. Lungs – boosts respiratory efficiency.

3. Liver – aids in detoxification and metabolic processes.

4. Stomach – promotes digestion.

5. Intestines – improves nutrient absorption and digestion.

6. Kidneys – enhances filtration and detox processes.

7. Pancreas – helps regulate blood sugar levels.

8. Thyroid gland – stimulates hormone regulation.

9. Adrenal glands – helps manage stress response.

10. Brain – enhances focus, mental clarity, and relaxation.

This exercise sequence helps in the harmonious functioning of these organs, supporting overall health and well-being.

How to do Sun Salutation?

https://www.healthline.com/health/fitness/sun-salutation-sequence#sun-salutation-b

Understand in detail how to do it correctly?

Caution: Who should not this exercise?

People with the following physical conditions should avoid or modify Sun Salutations:

1. High Blood Pressure – Sun Salutations may elevate blood pressure due to dynamic movements and inverted poses.

2. Heart Conditions – Rapid movements and inversions can put stress on the heart.

3. Back Pain or Spinal Issues – Forward bends and backbends can aggravate existing back or spinal issues.

4. Joint Pain or Arthritis – Poses requiring weight-bearing on wrists, knees, and hips may worsen joint pain.

5. Recent Surgery or Injury – Any recent injury or surgery, especially in the back, knees, wrists, or shoulders, may make Sun Salutations too strenuous.

6. Vertigo or Balance Disorders – Moving through poses quickly and switching head positions can trigger dizziness.

7. Pregnancy (Advanced Stages) – Sun Salutations can strain the abdomen and lower back and may be risky in later stages without modification.

It’s best for individuals with these conditions to consult a healthcare provider or certified yoga instructor for appropriate modifications.