I also used this sequence a lot for my patients with lower back problems, shoulders protraction or poor posture.
What Are The Benefits Of Surya Namaskar?
Let’s look at each pose (asana) of this routine.
Tadasana / Mountain Pose / Standing Pose
- Increases body awareness
- Improves posture
- Steadies breathing
- Increases ankles and knees stability
- Strengthens thighs, abdomen and buttocks
- Reduces flat feet
- Harmonizes the body and mind
- Increases energy
Uttanasana / Forward Bending Pose
- Stretches the hips, hamstrings, and calves
- Strengthens the thighs and knees
- Increases spine flexibility
- Reduces stress, anxiety, depression, and fatigue
- Harmonizes the body and mind
- Relieves tension in the spine, neck, and back
- Activates the abdominal muscles
- Eases symptoms of menopause, asthma, headaches, and insomnia
- Stimulates the kidneys, liver, spleen
- Improves digestion
- May lower high blood pressure
Ardha Uttanasana / Standing Half Forward Bend
- Improves posture
- Stretches the hips, hamstrings, and calves
- Strengthens the thighs and knees
- Increases spine flexibility
- Activates back muscles
- Stimulates abdominal organs
- Improves digestion
Virabhadrasana 1 / Warrior 1
- Stretches m.Quadriceps (thigh muscle) and m.Iliopsoas (a muscle many times responsible for lower back pain).
- Stretches calves (when the leg is straight and the feet is in 45 degree with a heel touching the ground)
- Strengthens thighs and knees (when the leg is straight)
- Opens the hips
- Improves focus, balance and stability
- Energizes the entire body
Adho Mukha Svanasana / Downward Facing Dog
- Improves posture
- One of the best exercises for stretching the spine and relieving back tension/ pain
- Stretches the hips, hamstrings, and calves
- The body gets a 360-degree stretch in just one pose.
- Strengthens the thighs, knees and ankles
- Strengthens shoulders, arms, elbows and wrists
- Improves blood circulation in the upper body, increasing oxygen supply in the brain
- Improves brain function and cognition and reduces anxiety and depression
- Helps boost self-confidence
- Calming properties
- On an emotional level downward facing dog helps turn everything on its head and helps us see things from a different angle.
Chaturanga Dandasana / Low Plank
- Strengthens arm, shoulder, and leg muscles
- Develops core stability
- Improves posture
- Develops power and strength in the whole body
Urdha Mukha Svanasana / Upward Facing Dog
- Develops spine flexibility
- Opens the chest, lungs and shoulders
- Stretches diaphragm
- Improves breathing
- Increases oxygen in the body
- Strengthens the arms, wrists and abdomen
- Improves body stability
- Stretches/ stimulates abdominal organs
- Energizes the legs