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Viparita Karani, Ashwini mudra & Ardha shalabhasana

Natural Body balance through yoga: Viparita Karani, Ashwini Mudra & Ardha Shalabhasana Yoga is not just about flexibility or strength. It is a holistic science that nurtures our internal systems, including digestion, elimination, hormones, and energy balance. In this article, we will explore three deeply beneficial yet simple yoga techniques: Viparita Karani (Legs-up-the-wall pose) Ashwini Mudra in Vajrasana Ardha Shalabhasana (Half Locust Pose) Each practice activates important energy systems in your body ( like Apana Vayu) and supports healing, detoxification, and strength from within. These are suitable for most people and can be included in daily routines. 1. Viparita Karani - The Gentle Inversion for inner healing  name meaning: Viparita = Reverse Karani = action So, it means "the act of reversing." This refers to reversing the natural flow of gravity-raising the legs up to allow reverse circulation  How to Practice: Lie flat on your back near a wall. Slowly extend y...
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Why practice Surya Namaskar

 Why practice Surya Namaskar?

( Sun salutation Benefits for Mind, Body & soul)

Surya Namaskar, also known as Sun Salutation, is a powerful yogic practice that combines 12 yoga poses in a flowing sequence. It is traditionally performed facing the rising sun and holds both spiritual and physical significance. Rooted in ancient Indian tradition, this practice honours the sun, considered the source of life and energy. 

But why is Surya Namaskar so important? Let's explore the benefits of science and its significance in detail.

What is Surya Namaskar?

Surya Namaskar is a complete body workout that involves a sequence of 12 postures, synchronised with breath. Each posture has a specific benefit and stretches various muscles in the body.

The 12 steps of Surya Namaskar are:

  • Pranamasana (Prayer pose)
  • Hastauttansana (Raised Arms pose)
  • Hasta padasana ( Hand to Foot pose)
  • Ashwa sanchalanasana (Equestrian pose)
  • Dandasana (Stick pose)
  • Ashtanga Namaskar (Salute with eight parts)
  • Bhujangasana ( cobra pose)
  • Adho Mukha Svanasana ( Downward Dog Pose)
  • Ashwa sanchalanasana ( repeat)
  • Hasta padasana (repeat )
  • Hastauttanasana ( repeat)
  • Pranamasana ( complete Cycle)

Each round involves movement, breathing, stretching, and awareness, making it a holistic practice.

Health Benefits of Surya Namaskar

1. A Physical Fitness

Weight Loss: Practising 12 rounds (1 set = 2 rounds) daily helps burn calories and tone muscles. 

 Flexibility: Regular practice increases flexibility in the spine, hamstrings, and shoulders.

Strength: Builds core strength, leg muscles, and arm muscles.

 Posture: Improves spinal alignment and posture.

 Improves Digestion: Forward and backwards bends help stimulate the digestive organs. 

 Boosts Immunity: Enhances circulation and lymphatic drainage.

2. B. Mental Health

 Stress Relief: Deep breathing and flowing movements reduce anxiety and tension.

 Improves Focus: Enhances concentration and mental clarity.

 Galances Emotions: Calms the mind and improves emotional stability.

3. C. Internal Organs & Systems

 Respiratory Health: Boosts lung capacity and strengthens the diaphragm. 

 Heart health: Improves circulation, reduces blood pressure, and supports cardiovascular function.

 Hormonal Balance: Stimulates the endocrine glands (such as the thyroid and pituitary) to regulate hormone levels.

🧠 Surya Namaskar and the Mind

In addition to its physical health benefits, Surya Namaskar also possesses meditative qualities. When done with awareness and proper breathing, it becomes a moving meditation.

  •  Encourages mindfulness. 
  • Helps regulate thoughts.
  •  Increase inner peace. 

Many practitioners report a sense of calm, grounding, and energy after completing a few rounds.

Spiritual Significance

 Surya ( sun) is worshipped in Indian culture as the giver of life, wisdom, and health. 

Performing Surya Namaskar at sunrise is believed to activate solar energy within the body.

 Each pose honours different aspects of life, nature, and inner strength.

 The practice brings balance to the chakras (energy centres), especially the solar plexus ( Manipura Chakra), responsible for confidence and personal power.

When and How to Practice?

Best Time: 

  •  Early morning (sunrise) on an empty stomach. 
  • Frequency:
  •  Beginner: Start with 3-5 rounds per day.
  •  Intermediate: 6-12 rounds daily. 
  •  Advanced: Up to 12-24 rounds for deep detox and spiritual practice.

Tips:

  •  Always synchronise breath with movement. 
  •  Maintain a steady pace and focus inward. 
  •  Practice slowly and mindfully if you're looking for meditative benefits.
  • Fast pace if you're aiming for cardio or weight loss.

⚠️ Precautions

 Avoid during fever, illness, or injury. 

 Pregnant women should consult a yoga teacher before attempting.

 People with high blood pressure or heart conditions should start slowly.

Warm up before starting, and rest in shavasana (corpse pose) afterwards.

📜 Scientific Research

Surya Namaskar is being studied globally for its benefits. Some scientific findings:

  •  Improves cardiorespiratory endurance. 
  • Enhances muscle strength and neuromuscular coordination.
  • Reduces stress markers like cortisol. 
  •  Improves mood and reduces anxiety levels.

A 2015 study published in the International Journal of Yoga found that Surya Namaskar improves body composition and cardiovascular fitness in both men and women.

Why You Should Start Today

Here are the top reasons to include Surya Namaskar in your daily routine:

✅ Just 15-20 minutes daily

✅ Requires no equipment

✅ Works on the entire body and mind

✅ Improves lifestyle, health, and energy

✅ Acts as a warm-up or a full yoga session

✅ Easy to learn, lifelong to master

Simple Routine

Start your day with this simple plan:

1. Wake up early ( 6:00 AM) 

2. Freshen up and do light  stretches

3. Perform 6 rounds of Surya Namaskar ( about 15 mins)

4. End with 5 minutes of meditation or deep breathing

With this, you'll feel energised, focused, and calm all day.

Final Thoughts

Surya Namaskar is more than just an exercise, a daily gratitude to the sun, a way to connect with nature, and a journey toward physical, mental, and spiritual health. Practised regularly, it becomes a lifestyle habit that improves every part of your life- from better mood and sleep to stronger muscles and a peaceful mind.

If you're looking for one yoga practice to start with-Surya Namaskar is the best choice. It's suitable for all ages, adaptable, and highly effective. Start with a few rounds, stay consistent, and you'll see visible benefits within weeks.

Have you tried Surya Namaskar before? Share your experience or comment below!

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