Sun Salutation is a set of exercises for beginners. The benefits of yoga, how to do

In yoga, there are obligatory practices that are carried out daily. One of these is called "Salutation to the Sun", which in ancient times meant worship of the sun god. People believed that the luminary would give people longevity and good health. The set of exercises was performed at sunrise, thus charging with energy and strength. Today "Salutation to the Sun" is no less popular practice.

The benefits of practice

"Salutation to the Sun" (or "Hello Sun") is a set of exercises aimed at general strengthening of the body and its recovery. The complex is aimed at improving the mental and physical condition and is suitable for those people who experience frequent stress, quickly get tired or feel anxious.

The exercises in this complex are called "asanas" and before starting their implementation, it is worth getting acquainted with the techniques, their benefits and disadvantages. Sun Salutation is translated from Sanskrit as Surya Namaskar. The exercises are related to hatha yoga, which means that this complex combines both physical activity and breathing control.

Regular practice of asanas guarantees an improvement in the health and state of mind of a person.

Yogis are sure that by directing their gratitude and friendliness to the sun, a person receives back energy from it, which fills them with strength and health.
Surya Namaskar is suitable even for beginners, the exercises are not difficult, they are easy to carry out.

However, it is worth remembering that you need to monitor not only the work of the muscular system, but also breathing, which is an important component of the complex. You can add meditation to these asanas, and even read mantras if you wish. Thus, there is an active influence on the mental part of a person, clearing thoughts and relaxing, and this is a good help with frequent stress.

Practitioners of Suryu Namaskar note the following benefits from doing the exercises:

• exercises do not require special sports equipment, it can be done even without being at home;
• regular exercise of the complex develops flexibility and mobility of the body;
• asanas invigorate the body and work better than a cup of strong coffee;
• pathologies such as "salt deposition", clamps in muscles and others immediately disappear after performing;
• there is a natural acceleration of metabolism;
• has a beneficial effect not only on muscles, but also on internal organs, restoring their work;
• if we consider techniques from a spiritual point of view, then Surya Namaskara is a way to release the inner energy of a person, to feel the surge of tremendous power coming from the sun.

The Sun Salutation asanas are so simple in their execution that they can be performed even with children. In this case, the child will receive a charge of good mood.
The history of Surya Namaskar dates back to ancient times. It was invented by ancient Hindu yogis. The creation of the practice is also associated with the three deities of India - Brahma, Vishnu and Shiva.

They designated 3 phases of the sun according to the movement of the sun. Brahma meant sunrise (the birth of the sun), Vishnu - the daytime procession, and Shiva - sunset (the sun dies). Particular attention was paid to sunrise, for people of that time it meant the onset of a magical time when everything around is awakening.

Surya Namaskar was used to worship the sun. It was carried out several times a day - 108 times in the morning, 64 before sunset. This practice could be used as an independent set of exercises, but some used it as a preparation for further performance of other asanas. This was especially common in the Himalayas, where yogis, in order to warm up, performed this complex.

Even now, for some Hindus, Surya Namaskar is of great importance. Yogis interpret the performance of asanas as "liberation of the mind." Each of the poses has its own designation and a mantra is read for each. The points that are activated on the body also matter during the conduction. And the most important thing is breathing.

Keeping a close eye on one's breathing rhythm helps a person move away from internal dialogue and endless stream of thoughts. There are yogis for which Surya Namaskara is not an obligatory element of the main practice, and someone does not use it at all.

Limitations

The set of exercises is suitable for a person of any age, build and physical strength. However, it is still worth knowing about some restrictions, so that "Salutation to the Sun" does not only bring harm. For example, you should not neglect your age; it is better to do asanas in a lighter version, without heavily loading the body.

There are also several diseases for which yoga is impossible:

• heart failure;
• hypertension (high blood pressure);
• hernia;
• intestinal tuberculosis;
• fever, feeling weak (flu);
• the presence of various inflammations.

Those people who suffer from back ailments are advised to consult a doctor before performing. This complex has a beneficial effect on the muscles of the back and the spine, but in case of pathologies such as disc displacement, it is better to apply another version of yoga. Also, you should not do yoga after a recent spinal injury.

It is better to wait for recovery, and then, after consulting a doctor, try starting with a light load. It is important for pregnant women to know about the rules for performing this yoga. Up to 12 weeks, asanas can be performed, and it is worth returning to the conduct again only 35-40 days after childbirth.

This will strengthen your abdominal muscles. During menstruation, a woman can perform a complex, and this will only benefit. But in the case when the pain is especially severe and it is difficult to stand on your feet, it is better to refuse any physical activity.

When is it better to do Surya Namaskar

"Salutation to the Sun", a set of exercises which yogis of ancient times performed in the morning, afternoon and evening, is held this morning. This is considered the most favorable time for any exercise. Morning symbolizes the awakening of the living and gives a charge of new strength.

It is enough to perform the whole complex for 15-20 minutes, and then you need to relax, lying in the "star" position, or just relax in a chair. It is very important to relax during and after asanas. Movements should not be abrupt and forced.

Doing yoga without desire will not bring the desired result and leave the body only feeling tired and irritated. Attention should also be paid to clothing - it should be loose and elastic, not constricting the body and not causing discomfort. During the lesson, if desired, include relaxation music or sounds of nature.

Correct breathing

Sun Salutation promotes oxygenation and purification of the lungs. When performing movements, they adhere to simple rules so that achieve a good result and get the desired effect from the complex.

• When a person bends in the back (forward), the abdominal muscles tighten. Exhalation occurs.
• The deflection to the other side allows the chest to open - an inhalation is made.

With the restoration of breathing in the body, other processes also return to normal.

Thanks to proper breathing, all organs receive sufficient oxygen through rapid blood circulation. All asanas are closely related to breathing. The exercises are designed so that monitoring the breathing process is as easy as the accuracy of their implementation. The mind is focused on the work of its body, in a state similar to meditation.

Yoga "Salutation to the Sun": a set of exercises

Sun Salutation (which is best done after waking up) requires some preparation. It helps to tune in to yoga and its precise implementation.

Recommendations before starting are more spiritual in nature, but there are some peculiarities for bodily preparation:

• the mind should be cleared and fully tuned in to yoga and breathing rhythm;
• yogis recommend turning your face to the East when performing, where the sun rises;
• it is best to perform asanas on an empty stomach or not earlier than 3 hours after the last meal;
• the complex begins with the easiest exercise from a standing position, then the most difficult is done, at the end the body relaxes and the cycle is considered complete;
• in "Salutation to the Sun" there are 12 poses, each of which is assigned a certain meaning and meaning, each involves all muscle groups, so it is important to perform them in order.

Exact execution of exercises energizes a person with the energy of the sun, strengthens muscles and restores the work of internal systems.

After completing the cycles, the body relaxes in the "star", "shavasana" (dead pose) or baby pose.

Pranamasana

Pranamasana is also called the "greeting pose". The cycle begins with this exercise.

1. The man stands up with his back straight. The legs are brought together, the crown is pointing up.
2. You need to stretch your spine. During execution, the hands are folded in the form of "namaste" (palms are pressed against each other, elbows are apart).
3. Breathing - deep breaths are taken, filling the entire chest with oxygen and expanding it. During inhalation, the abdomen is pulled in and held by the work of the abdominal muscles. Breathing is stopped for a short time (as far as possible for a person). Then a slow exhalation occurs. It is important not to rush to breathe again. A new breath means the beginning of a new asana.

Hasta Uttanasana

The next exercise begins with inhalation. At the same time, hands are raised simultaneously and slightly wound behind the head.

1. The arms are parallel to each other, palms are open and "look" up.
2. Gently (if there are minor back problems) you need to bend in the back. It is important not to make movements abruptly, the load should be relaxed.
3. Then, on exhalation, the person again assumes the original position. The next asana will follow from it.

Padahastasana

This pose ("bow to the sun") may seem rather difficult to some.

1. The beginning of this pose is a smooth exhalation, in which the body is tilted downward. Your face should touch your knees and your stomach should touch your hips.
2. In this position, the person grasps the back of the legs, approximately at the level of the shins.
3. In this exercise, it is important to feel the stretch in the back muscles, but in a way that is comfortable. If there is pain, you need to slowly rise to the previous position.

Difficulty bending the knees may occur during exercise. This is normal, in the early stages you can bend your legs a little, which will avoid unwanted muscle strains. For people who are physically fit, leaving their legs straight will not be difficult.

Adho Sanchalasana

The next pose also takes some practice. The more difficult exercises of Surya Namaskar begin with the "horseman pose".

1. While inhaling directly from the previous posture, the person takes a step back with one leg.
2. When making a lunge, you need to lean on the toe of your outstretched leg.
3. The pelvis sinks as far as possible, the main thing is that at this moment there is no discomfort.
4. The back is straightened, the top of the head is pulled up.
5. The other leg remains bent at the knee, the body "lies on it." Hands can rest on the floor.

Adho mukha svanasana

Then, exhale again. The extended leg will now be joined by the other leg that has been bent.

1. From the previous position, it is also pulled out smoothly, while slowly lifting the buttocks (a triangle is formed).
2. The head at this time lowers down until it is between the elbows.
3. The pose of Adho mukha svanasana is also called the "pose of the mountain", all forces are concentrated in the muscles of the neck and shoulders.

There is a slightly different version of this asana. From the outside, it looks like an ordinary "bar". The person does not lift the pelvis up, forming an inverted V, but remains in a straight position, leaning with his legs extended along and transferring all the main load to the muscles of the shoulders and arms.

Ashtanga Namaskara

The next pose is associated with 8 points on the human body, which are facing the sun, "welcoming him."

1. After completing the last exercise, hold your breath a little, lower your knees to the floor.
2. At the same time, the chest and chin touch the floor, the pelvis is raised up. The palms also remain in place.
3. When bending the knees, the feet are placed on the toes.

Bhujangasana

Inhalation is made. From the last asana, the body slowly moves into the next snake pose.

1. With the help of his hands, the person needs to "push" the chest forward and then move it up.
2. The pelvis goes down, the back bends inward.
3. The whole body rests on hands.
4. When performing, it is especially important to take into account the smoothness of the execution, since a sharp arching of the back can be harmful.

Adho mukha svanasana

"Salutation to the Sun", a set of exercises in which includes 12 asanas, immediately after performing the exercise, Bhujangasana begins to repeat the exercises of the cycle, smoothly returning to the original one. When returning to the previous position, you should not rise sharply and make unnecessary gestures.

Not only because it disrupts the whole effect of yoga, but also because a sharp rise can negatively affect the body, especially in people aged or suffering from vascular diseases.

Therefore, again in the pose "mountain" from the position of the "snake" they pass carefully, leaning on the feet, and supporting the body with the palms, again raising the pelvis up. It is also necessary to monitor the position of the head and the work of the neck muscles - this part should not be sharply thrown between the hands. The head is lowered between the elbows along with the movement of the back, without jerking and following the breath. Asana change occurs on exhalation.

Ashva Sanchalasana

Together with the inhalation, from the “mountain” position, the person returns to the “rider” position.

1. The opposite leg is already protruding forward, during yoga this is a rather important detail.
2. The other leg is, accordingly, extended back.
3. The pelvis smoothly descends from the previous position, the movements of the legs are not fast (therefore, it is most convenient to carry out the exercises on a rug or any other surface where the legs will be able to gently move from one position to another).
4. The torso continues to rest on the palms.

Padahastasana

On exhalation, there is a return to the "bow to the sun" position.

1. The leg set back is attached to the bent one, while the person slowly rises up.
2. Hands go along the body.
3. When lifting, the body leans forward, again touching the face and chest of the legs.

Hasta Uttanasana

"Salutation to the Sun" (the set of exercises is considered almost complete after the pose of "bow to the sun") again switches to 2 asanas, which were already performed at the beginning. These 2 exercises are the end of the cycle and the end of the "greeting".If you look closely at the performance of asanas from the side, the movements will resemble one big bow to the ground.

From padahastasana, you need to carefully move to the exercise with outstretched arms.

Asana is performed carefully, since from a bent position a person goes into a straight one. It is especially important for beginners and older people to remember this so as not to harm the muscles of the back, abdomen and cause dizziness. The transition to the pose occurs through smooth straightening of the back, "growing". After lifting, the person stretches out, raising his arms, charging all the muscles with energy.

Pranamasana

The final asana, which is performed on exhalation. The arms are slowly lowered, the back is straightened into a normal position. The pose becomes namaste. At this point, the Surya Namaskar cycle is considered complete. The number of repetitions of the complex depends on the individual characteristics of the human body. For some, only 3-4 repetitions are enough, followed by a gradual increase in the load.

Beginners should not immediately start performing 20-50 cycles, it is better to start with a little practice. It is also important to pay attention to the inner state. If during the execution there are difficulties, pain, dizziness, it is better to stop exercising.

The morning exercise, Sun Salutation, will help you tune in to a new day, recharge your batteries and open up to positive emotions. The set of exercises is easy, you just need to monitor your breathing and your well-being.

Useful videos about the Sun Salutation complex and the rules for its implementation

All exercises of the complex:

Mantra to the Sun: