Surya Namaskar or Solar Salutation is gaining reputation worldwide for its superb advantages for weight reduction, digestive well being, muscle and bone well being and is a wonderful cardio exercise for the complete physique. Additionally it is the asana which many celebs like Kareena Kapoor, Alia Bhatt and Shilpa Shetty follow to keep up their hourglass physique and health. In line with Himalayan Siddha Akshar Surya Namaskar helps mobilise your total physique, balances and stimulates all of the organs within the physique, together with endocrine, respiratory, creates good vitality in the entire physique elements, boosts immunity, heals indigestion and helps construct energy and energy in your physique. (Additionally learn: 3 fantastic Yoga poses to follow publish dinner for sleeping higher)
Solar salutation can alone work wonders in your general bodily and psychological wellbeing offered the 12 step-by-step postures are performed accurately. In fact, there are variations of solar salutation or Surya namaskar suiting totally different physique varieties however synchronising physique motion with breath is the important thing in all kinds. There’s all the time better risk of doing a posture incorrectly in case the previous step was fallacious. Because the varied postures in solar salutation work on most elements of physique organs it is necessary to deal with alignment and breath whereas performing it.
The 12 postures of Surya Namaskar are – Pranamasana, Hastauttanasana, Hastapadasna, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskar, Bhujangasana, Adho Mukha Svanasana, Ashwa Sanchalasana, Hastapadasana, Hastauttanasana, and Tadasana.
Nutritionist Rujuta Diwekar in her current Instagram publish talks about errors folks often make whereas doing Surya Namaskar or Solar Salutation which might trigger well being points and negate its well being advantages.
“Be careful for these frequent errors when doing Surya Namaskar. In our zest to do extra, we do extra harm to our neck, shoulders and again. And we promptly go from 100 to 0. It’s the standard and never the amount that issues. Even 3 a day are good, if performed proper. Construct it to a 5 or a 7 max however maintain your deal with the fundamentals, the shape and the method,” write Diwekar.
3 errors whereas performing Surya Namaskar defined by Rujuta Diwekar
1. Shoulders drop in the direction of the ears
After we bend ahead to the touch our palms down as a substitute of shifting our shoulders away from the ears, we are inclined to convey it down in the direction of our ears so if you wish to prolong your knees make hips the tallest a part of your physique.
Place your palms down, raise your shoulders and transfer them away out of your ears and never in the direction of them.
2. Hips should not aligned
The second mistake is that once you go right into a plank, as a substitute of compressing the hips and pushing the thigh down, we are inclined to decrease our thigh or enable our hips to fly out. So squeeze your hips and maintain them and thighs collectively in a single straight line.
3. We collapse on our entrance physique
After we go down on downward canine, as a substitute of constructing our hips the tallest a part of our physique and pushing ourselves again, we are inclined to collapse on our entrance physique. Carry your self out of your entrance physique. Keep in mind once more to maintain shoulders away from ears.
Diwekar additionally recommends to start out Surya Namaskar from the highest of your mat, take away all of the jewelry whereas doing the asana and have at the least three rounds every day.