A series of movements combining strength and breathing
Surya Namaskar, also known as Sun Health, is a series of 12 classic yoga poses, closely combining movement and breathing. Each exercise rounds start and end with Pranamasana (praying pose), helping the practitioner stabilize the mind and establish connection with the body.
Poses such as Hasta Uttanasana (arms raised), Padahastasana (hands touching), Ashwa Sanchalanasana (horsehold riding) or Dandasana (plank) activate many muscle groups, increasing strength, flexibility and endurance. This chain also includes Bhujangasana ( tiger snake) and Parvatasana (head-castling), which help stretch hamstrings, widen the chest and improve blood circulation.
According to Dr. Loren Fishman, Director of the Center for Musculoskeletal Medicine at Columbia University (USA): Surya Namaskar improves core strength, spinal flexibility, supports the nervous system and reduces stress. Just 15 minutes of exercise a day can create a significant change in overall health."
Comprehensive benefits for the body and mind
Surya Namaskar is a full-body exercise that both benefits the body and improves the spirit. Regular practice helps regulate hormones, supports the digestive system, improves cardiovascular health and increases metabolism. This is also a gentle but effective form of cardio that supports weight loss and maintains your figure.
Dr. Sat Bir S. Khalsa, a yoga researcher at Harvard Medical School (USA), commented: "When done with attention, Surya Namaskar is a form of meditation that triggers relaxation, reduces anxiety and raises long-term mood."
To start, beginners can do 4 - 6 rounds per day, then increase to 12 rounds when the body is used to it. The most important factor is maintaining a deep and steady breathing rhythm. practicing in the morning in a quiet space, using anti-slip mates and comfortable clothing will bring optimal results.
Surya Namaskar does not require special equipment, but requires perseverance and concentration. This is a simple, scientific and valuable method, helping to maintain physical health, clarity and peace of mind.
