Surya Namaskar – Sun Salutation

Strengthening, Energizing and Harmonizing

The Sun Salutation is one of the most popular and widespread yoga exercises. The sequence consists of a flow that includes 12 different positions (asanas). There are different sequences that differ only in small details. So you will find variety A, B, C and so on. Basically, all variations include the 12 positions. There are also variations with more than 12 asanas.
Surya Namaskar could be called the core exercise of Hatha Yoga and it is not for nothing that the Sun Salutation is one of the most popular yoga flows. When performed regularly, a variety of positive effects can be observed. The effect of the Surya Namaskar has a vitalizing influence on body and mind. It strengthens and stretches a wide variety of muscles, tendons and ligaments, strengthens the joints and, when performed quickly, improves the cardiovascular system. When performed with concentration, it calms the mind and strengthens the nervous system. In connection with the correct breathing the practitioner enters into a flow mode while practicing the exercise. The energy in the entire organism is increased and the endocrine glands, which are responsible for the release of hormones, are stimulated. This has a lasting positive effect on our wellbeing. The results of a regular practice are mental clarity and stability, increased alertness and energy, and a strengthened immune system. There are other positive effects of Surya Namasrkar and you can find loads of articles and scientific studies about these effects published on the internet.

If you also want to start practicing (daily) sun salutations, you should keep the following points in mind:

• Don’t eat solid food two hours before the exercise and don’t drink too much before you start.
• Choose a variety that appeals to you and that you can perform well.
• Do the exercise at your own pace and rhythm and slowly increase the intensity. It will probably work muscle groups that you haven’t exercised regularly before.
• Try to do the exercise regularly. Ideally, you should practice for 5 to 10 minutes every day and slowly increase the intensity. Of course, you can also start on a smaller scale or do a certain number of repetitions.
• The best times for the exercise are morning and evening, ideally when the sun is rising or setting.
• Always keep your back straight while practicing and try to connect the sequence of exercises with your breath.

After just a few weeks of regular practice you will be able to feel the changes. You will feel more energy and vitality. Your need for sleep will be reduced and your natural radiance will be strengthened. You will start to enter a flow mode more easily and you can approach your life with new ease and momentum. Always remember: every journey, no matter how long, begins with the first step. Once you are on the road, everything will fall into place and the longer the journey, the more you can enjoy it. Start today and gain more strength, energy and serenity with Surya Namaskar.