Sun salutations, or Surya namaskar, is a core practice in yoga that involves a flowing sequence of 12 physical postures, performed one after the other in a smooth, continuous manner. The benefits of Surya Namaskar comes from the fact that each of its movements is synchronised with your breath, where you inhale as you stretch or open the body, and exhale as you bend or contract. This combination of breath and movement creates a meditative rhythm, promoting both physical energy and mental calmness.
The Surya Namaskar sequence begins with a prayer pose (Pranamasana) and moves through forward bends, lunges, planks, and gentle backbends, finishing by returning to the standing position. The entire cycle can be repeated several times, creating a proper workout that engages the entire body.
Regular practice of this yoga asana offers numerous health benefits. It strengthens muscles, improves flexibility, boosts circulation, and lung capacity. On the mental and emotional side, it helps reduce stress, improve focus, and promote a sense of inner balance.
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Scientific benefits of Surya Namaskar:
Improves muscle strength: It can improve muscle strength and general body endurance. A study published in the Asian Journal of Sports Medicine found that participants who practiced 24 cycles of sun salutations six days a week for 24 weeks experienced notable gains in both upper and lower body strength.
Improves cardiovascular fitness: Sun salutations serve as an aerobic exercise, promoting cardiovascular health. Research indicates that regular practice can maintain or enhance cardiorespiratory fitness, contributing to overall heart health.
Surya Namaskar for weight loss: Adding surya namaskar to daily routines may assist with managing weight goals. The sequence's combination of physical activity and mindful breathing can increase metabolic rate, aiding in weight control.
Boosts flexibility and proper posture: The various postures in sun salutations stretch and lengthen various muscle groups, leading to improved flexibility and posture. Regular practice can result in better alignment and reduced risk of injuries.
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Reduces stress and anxiety: Sun salutations have been shown to reduce stress and anxiety levels. A study highlighted that participants engaging in this practice experienced significant reductions in stress and state anxiety, along with enhanced focus and self-efficacy.
Good for respiratory function: The synchronised breathing integral to sun salutations can improve lung capacity and respiratory efficiency. Research has shown improvements in pulmonary function and respiratory pressures following consistent practice.
Promotes mental clarity and emotional wellness: Beyond physical benefits, sun salutations strengthen mental clarity and emotional balance. The meditative aspects of the sequence encourage mindfulness, leading to improved emotional control and reduced symptoms of depression.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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