Pune's Manali Deo Talks About Why Surya Namaskar is Essential in Every Season

The monsoon season is a hotbed for infections but Manali Deo talks about how Surya Namaskar are not only good for health but gives a step-by-step guide on how to do them
Pune's Manali Deo Talks About Why Surya Namaskar is Essential in Every Season
Pune's Manali Deo Talks About Why Surya Namaskar is Essential in Every SeasonImage Credit: The Bridge Chronicle

Forget scrolling through social media or texting mindlessly in the morning. How about starting your day with an energizing yoga routine that improves your physical and mental health? Yes, this is the power of Surya Namaskar, also known as sun salutation. It is a set of yoga postures that provides a good cardiovascular workout.

"Engaging in a daily practice of Surya Namaskar promotes a healthy life and morning yoga sessions are very beneficial," said Manali Deo, International level yoga player, coach, National Awardee, the Founder and Director of Mind & Body Yoga Institute, Pune.

During Covid - 19 pandemic, a huge amount of people turned to yoga to combat stress and anxiety caused by isolation. Yoga's ability to connect you with your inner self makes it a perfect practice for those seeking mental well-being.

Mantra chanting pose
Mantra chanting poseManali Deo, Founder Director of Mind & Body Yoga Institute, Pune.

Surya Namaskar is a worship and very ancient method of workout.

Manali Deo

“All can do Surya Namaskar"

 "Surya Namaskar can be practiced by anyone on a yoga mat, but those facing issues like obesity or knee problems can opt to do it in a chair, adjusting to their capacity,” said Ms. Deo.

Individuals with conditions such as Spondylosis, back pain, arthritis, high BP, heart issues, hernia, pregnancy, and periods should consult a yoga expert or their physician before starting Surya Namaskar.

Benefits of Surya Namaskar 

  • Enhance blood circulation, digestion, and spinal strength while boosting flexibility.

  • Improve body posture, spine health, and body flexibility.

  • Reduce weight and fats

  • Promote weight loss, strengthen lungs, and enhance heart health.

  • Combat diabetes, thyroid issues, acidity, and digestive problems, as well as reduce obesity.

  • Alleviate anger and anxiety while enhancing stamina.

“It always enhances my positive energy, and keeps me active and fresh.”

Manali Deo

Steps for Surya Namaskar

1. Begin with chanting the Surya Namaskar prayer and 12 mantras, completing one mantra before starting the repetition.

2. Conclude with a closing prayer after completing the repetitions.

3. Rest for at least 5 minutes before engaging in other activities.

"During Surya Namaskar, maintain a systematic and rhythmic approach, avoiding jerky movements or overstretching, which can be harmful if done incorrectly," Ms. Deo asserted.

Surya namaskar is a flow of few yoga poses, and there are methods to perform Surya namaskara like 10 counts or 12 counts. 10 counts of surya namaskar  is also known as Aundhkar method .

Different Poses are:

1. Hasta Uttasana

In Hasta Uttasana, inhale and stretch your hands upward. Then do little bit of arch to your back.

 Hasta Uttasanam
Hasta Uttasanam

2. Padhastasan

In Padhastasan, exhale and bend forward. Then try to touch your palms down on the floor and forehead to your shinbone


3. Ashwa Sanchalanasana

In Ashwa Sanchalanasana, inhale and take your left leg back as far as possible. Then, left knee to the floor and look up. Bring the right knee and heal in one line.

 Ashwa sanchalnasan
Ashwa sanchalnasan

4. Hastapadasana

In Hastapadasana, hold your breath and stay in a slanting pose

Hasta padasan
Hasta padasan

5. Ashtangasan

In Ashtangasan, exhale and gently bring your knees, chest and forehead on the floor.


6. Bhujangaasan

In Bhujangaasan, inhale and slowly raise your upper body in to the cobra pose. Put your elbow straight and look up.


7. Adho mukha svanasana

In Adho mukha svanasana, exhale and lift the whole body. Only palms, head crown and, feet touching the floor

 Adhomukh shwanasan
Adhomukh shwanasan

Then do the poses again in reverse order

8. Aswasanchlnasan

In Ashwasanchalnasan, inhale and take your left leg forward between both palms. And right knee down on the floor.


9. Padhastasan

In Padhastasan, exhale and follow the second pose.


10. Namaskarasan

In Namaskaram, inhale and roll up. Then join both palms in namaskar shiti.


Unlike gym memberships or equipment purchases, yoga is accessible to everyone, regardless of financial resources. Ms. Deo concluded by sharing how Surya Namaskar benefited her, “it always enhances my positive energy, and keeps me active and fresh.” She continued by saying, "It is very easy to do and includes physical, breathing, and chanting exercises."

Why not practice yoga and start a journey of self-improvement?

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