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Worldwide Day of Yoga: Surya Namaskar for a cheerful coronary heart

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Yoga is India’s reward to the world. This historical apply embodies the unity of thoughts and physique. To handle its plethora of well being advantages, Worldwide Day of Yoga is widely known yearly on 21st June. The United Nations took this initiative in 2015 after PM Modi made a suggestion in his speech on the UNGA about dedicating a day to yoga.

Yoga poses or asanas principally depend on two issues, respiration and proper posture. There are numerous types of this holistic therapeutic train. A kind of is Surya Namaskar or Solar Salutation. Practised early within the morning, this yoga asana entails 12 ahead and backward bending actions and rhythmic respiration.

Surya Namaskar is a Sanskrit phrase. Surya means the Solar and Namaskar means to Salute or to greet. This identify identifies the solar because the soul and the supply of life. This yogic apply, in its current kind, dates again to 1900. It was popularised by Bhavanarao Pant Pratinidhi, the ruler of a small kingdom often called Anudh, which is now a part of Maharashtra, within the Nineteen Twenties. He wrote a guide introducing Surya Namaskar and urged individuals to undertake it for the event of their bodily and religious well being. Surya Namaskar turned part of yoga within the mid-Nineteen Thirties. It honours the solar via a dynamic asana sequence. This train originated throughout Vedic instances as a ritual prostration to the daybreak, replete with mantras, choices of flowers and rice, and libations of water.

As we have a good time Worldwide Yoga Day right now, we provide you with a low-down on the center advantages of this asana whereas supplying you with a step-by-step information to carry out it.

Well being advantages of Surya Namaskar

Doing Surya Namaskar frequently can deliver numerous well being advantages to you. It might probably strengthen your muscle groups and joints, provide ageless, radiant pores and skin, stability your hormone ranges, and assist you shed these additional kilos. Additionally, you’ll be able to carry out this yoga asana to make sure higher functioning of the digestive system, cope with insomnia, hold nervousness at bay, detox your physique and regularise your menstrual cycle. It refreshes your physique and thoughts and retains you energetic the entire day.

Cardiovascular advantages of Surya Namaskar

Yoga is all the time related to good well being and basic well-being. Nevertheless, performing a specific asana might be helpful to a sure organ or assist in combating a specific ailment. Surya Namaskar is the asana that may assist you strengthen your cardiovascular system. On Worldwide Yoga Day right now, we inform you how.

Helps in regulation blood sugar ranges

Excessive blood sugar degree is among the essential causes of diabetes, hypertension, stroke, coronary heart assault, and so forth. “Surya Namaskar helps obtain a major discount in fasting serum glucose degree and post-prandial serum glucose degree in diabetic sufferers”, says a examine revealed within the Worldwide Journal of Yoga and Allied Sciences. It does so by massaging the interior organs and this will increase insulin sensitivity. This asana helps the physique to burn glucose and fat thereby reducing the sugar degree within the physique.

Helps in lowering stress

Stress is among the main contributing components to many coronary heart associated issues like enhance in blood glucose degree, coronary heart assault, irregular heartbeat, chest ache, and so forth. and Solar Salutation helps in lowering it by calming you down. Carry out it each day to cut back the secretion of the stress hormone known as cortisol.

Retains your blood strain in verify

Hypertension is liable for inflicting coronary heart issues like stroke, coronary heart assault and so forth. Surya Namaskar entails acutely aware and deep respiration and synchronised physique actions. All through the Solar Salutation sequence, the lively inhalation and exhalation course of retains the blood oxygenated and lungs ventilated. This optimum circulate of contemporary blood within the physique can probably detoxify the physique making it free from poisonous components. This retains blood strain in management.

Weight problems

Excessive levels of cholesterol within the physique causes weight problems, one of many main causes of hypertension and coronary heart assault. Performing Surya Namaskar each day can stretch your stomach muscle groups and assist in lowering weight across the abdomen space. This yoga asana can tone your abs and strengthen the musculoskeletal system.

Performing Surya Namaskar

As already talked about, there are 12 steps on this asana and it’s important that you just get all of the steps proper. We deliver you a step-by-step information that will help you carry out this asana within the right method as a way to derive the utmost profit from it. You can begin practising it from right now itself. Completely happy Worldwide Yoga Day.


Start with the Prayer pose (Pranamasana). Stand upright with toes shut collectively. Take a deep breath, increase your chest and chill out your shoulders. Elevate your arms whereas inhaling and, as you exhale, fold the arms in prayer place earlier than your coronary heart.


Retain the earlier place. Elevate your arms up whereas inhaling and barely lean backward. You are your biceps near your ears.

Hasta Padasana

Bend ahead on the hip and convey your arms downwards whereas exhaling. Place arms subsequent to your toes. Be sure that your knees are straight and backbone erect. The pose strengthens the again, stomach muscle groups, and nervous system.

Ashwa Sanchalanasana (bending the left knee)

Inhale and prolong your left leg behind so far as doable. Now, fold your proper knee and place it shut in direction of the fitting a part of the chest. Maintain your arms on the ground and unfold the fingers. Lookup and bend your neck barely backward.


Inhale and stretch your proper leg behind and convey your physique right into a straight line parallel to the ground.

Ashtanga Namaskara

Slowly kneel on the ground and exhale. Relaxation your chin, chest, arms, toes on the bottom and lift your hips and stomach excessive.


Maintain your elbows near your physique. Press your palms into the mat and raise your chest and head off the bottom. Rotate your shoulder blades away from the ears and arch your neck backward. Lookup.


Exhale and push your hips and tailbone up. Your physique ought to kind an inverted V throughout this posture as your head nearly touches the bottom.

Ashwa Sanchalanasana (bending the fitting knee)

Inhale and prolong your proper leg behind so far as doable. Now, fold your left knee and place it shut in direction of the left a part of the chest. Maintain your arms on the ground and unfold the fingers. Lookup and bend your neck barely backward.

Hasta Padasana

Gently deliver your proper foot subsequent to your left foot. Conserving the place of your arms intact, raise your physique upward and slowly come into an Hasta Padasana Posture.

Hasta Uttanasana

Inhale deeply, raise your arms up and barely arch your again. Attempt to stretch your physique upward as a substitute of backward and hold your biceps near your ears.


Exhale and convey your arms down and stand upright in a relaxed method. Really feel the constructive vibrations inside your physique and thoughts.

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