The world is in awe with the rich ancient tradition of India. Of the several traditions that have been passed down from generations, Surya Namaskar is a special one that is followed, practiced and revered all over the world.
Surya Namaskar (Sun Salutation) is a sequence of postures practiced in yoga, which is designed to greet the Sun God, one of the central Gods worshipped by the Hindus. Surya Namaskar harmonizes body movements with the breath, and builds physical and mental strength. While it is traditionally practiced at sunrise, many wonder whether it's necessary to stick to this timing.
Why morning is ideal for Surya Namaskar
The early hours of the morning, particularly at sunrise, are regarded as the most conducive time to practice Surya Namaskar due to several reasons.
In the early morning, especially during sunrise, the rays of the sun are mild and rich in Vitamin D, which rejuvenates the body and stimulates mental clarity.
Practicing Surya Namaskar early in the morning aligns the body with the natural circadian rhythms. This is when the mind is fresh, and practicing yoga with a calm mind enhances the meditative aspect of the sequence.
Surya Namaskar is best performed on an empty stomach. After a night’s sleep, the body is in a fasted state, making the morning the perfect time to do the asanas. Digesting food takes energy, and practicing yoga too soon after eating can make you feel sluggish.
Early mornings have cleaner, cooler air that refreshes the lungs and helps regulate breathing during practice. This sets the pace for the day, balancing the body’s energies and improving the flow of prana (vital energy).
Practicing Surya Namaskar in the morning helps stimulate digestion, manage weight, and awaken muscles that have rested during the night.
While the morning is considered ideal, it is important to remember that the ultimate goal of yoga is inner harmony. Therefore, Surya Namaskar can be done at any time of the day, as long as you maintain the correct posture, focus, and breathing techniques. Whether you choose to do it in the morning or later in the day, the following tips will help you make the most out of your practice.
How to make the most out of Surya Namaskar
Focus on breathing. It is not merely a physical workout but a synchronization of breath and movement. Each asana (pose) in the sequence is linked to an inhale or exhale, which is essential to the practice’s benefits. To fully experience its meditative quality, focus on maintaining a smooth and even breath throughout the entire sequence.
As you move your body upward, like during Hasta Uttanasana (Raised Arms Pose), breathe in to fill your lungs and expand your chest. As you bend forward or lower yourself, like in Uttanasana (Standing Forward Bend), exhale and release tension from your body.
Keep your abdominal muscles engaged in every pose to support your lower back and spine. This is especially important in poses like Bhujangasana (Cobra Pose).
If you are a beginner, don’t hesitate to use yoga blocks or cushions to support your hands, ensuring that your posture remains correct. Maintaining good form will help you improve over time and make the practice more effective and sustainable.
Studies suggest that Surya Namaskar can improve the metabolic rate, cardiovascular stimulation, increase of respiratory capacity, and improve of mental health of the body.
Mindfulness is an important part of Surya Namaskar
Yoga is about being present in the moment, and Surya Namaskar is no exception. As you move through the sequence, cultivate mindfulness by focusing on the sensations in your body and your state of mind.
Before you begin your practice, take a moment to set an intention, or Sankalpa. This could be something as simple as dedicating your practice to cultivating patience or gratitude, or you can choose an intention that resonates with your current goals.
Instead of rushing through the sequence, mindfully move from one posture to the next. Pay attention to how your muscles feel as you transition, and notice where tension or discomfort might be arising.
Don’t push yourself
Your energy levels, flexibility, and strength vary from day to day. One of the beauties of Surya Namaskar is its adaptability. You can tailor it to suit your body’s current needs. If you are feeling stiff or fatigued, you can slow down the practice or reduce the number of rounds. On more energized days, increase the pace or number of repetitions to make it more intense. Some days, your body might need more stretching, while other days you may want to focus on strength. Adapt the sequence accordingly by emphasizing postures that target specific areas of your body. For example, you can deepen your backbends in Bhujangasana or hold your plank longer to build core strength.
While Surya Namaskar can be an energizing practice, it’s essential to conclude your sequence with relaxation to allow your body and mind to absorb the benefits. After completing your rounds of Surya Namaskar, spend a few moments doing gentle stretches. This will help release any remaining tension and prevent soreness.
Lie down in Shavasana for a few minutes, focusing on slow, deep breaths. This is a time for the body to rest and for your mind to reflect on your practice.
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