Surya Namaskar is actually a sequence of 12 powerful yoga postures. It is wonderful as a cardiovascular workout. For this reason, it has a great effect on the body and mind. That’s why you need to focus on your breathing and movement. Also, one has to be aware of it during the whole practice of yoga. If you are doing Surya Namaskar yoga for weight loss, then many yogis also make such mistakes, which they should not do.
Therefore, in this article, we will give you information about 5 mistakes made while doing Surya Namaskar Yoga. By knowing about these mistakes, you too can make the body healthy and healthy.
Why is the practice of Surya Namaskar beneficial?
The literal meaning of Surya Namaskar is to salute the Sun. 12 different yoga asanas are practiced in this asana. The more Surya Namaskar you do without giving a gap, the more calories you burn. For this reason, yogis doing yoga for weight loss are first advised to practice Surya Namaskar.
According to the report of Times of India, doing one round of Surya Namaskar yoga burns about 13.90 calories. You can start with 5 sets. After practice, this can be increased to 108 sets.
If you compare the calories burned by doing Surya Namaskar for 30 minutes and the calories burned by other workouts, then the difference will be visible. Now it completely depends on the practice of the yogi, how fast he is able to complete 1 set.
Common mistakes in Surya Namaskar:
1. Not following the breathing technique properly:
The focus on breathing is one of the key features of yoga and even during Surya Namaskar, your body movements and your breathing should be in sync.
Of course, you will need to be mindful of your breathing, something we don’t usually do, but gradual practice will help you perfect it, which will help in achieving the desired results.
2. Skipping Hasta Uttanasana:
Hasta Uttanasana is performed twice in one round of Surya Namaskar. The purpose of this asana is to strengthen the spine and warm up the body and prepare it for further yoga activities.
This gives a great stretch to the entire length of your spine, allowing you to breathe deeply and fully. By leaving Hasta Uttanasana, you break the balance between breathing and movement. Your spine doesn’t get the necessary strength and stretch by putting unnecessary pressure on your neck and back.
3. Not doing Chaturanga Dandasana correctly:
Chaturanga Dandasana also known as four-limbed danda asana or low plank, in this pose your body should be straight and parallel to the ground with the help of palms or toes.
The mistake you make is putting pressure on your lower spine. When you do this, the lower body leans towards the floor and you start having back pain. To avoid this, remember to keep your abdominal and upper body muscles lifted.
4. Confusion between Bhujangasana and Upward Mukha Svanasana:
The Cobra Pose and the Upward Facing Dog Pose (Ardha Mukha Svanasana) are quite similar in appearance. You can get confused by this and end up with something completely different from what was actually said for the original posture.
So, we suggest that you get good practice of doing the cobra pose before starting your Surya Namaskar practice.
5. Do not move forward while doing horse steering:
One round of Surya Namaskar, just before it ends, is to move from downward-facing breathing to the posture of Asva Shandanasana. But do you extend your knees forward from the body at the end of the asana?
If not then better. But if you do this then it is really wrong. This can put a lot of pressure on your knees, while also not allowing your hip flexors to stretch.
Now you must be thinking that how to fix it?
So, keep your knees bent for a while, and then move your leg backward. This is an effective way. With this, even after doing several rounds of Surya Namaskar posture, there will be no problem of pain.
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Method of doing Surya Namaskar:
- Stand in the posture of Pranamasana on the yoga mat.
- While inhaling, come into the posture of Hasta Uttanasana.
- While exhaling, come to the position of Hastapadasana.
- While inhaling, come into the posture of horse steering.
- While exhaling, come to the position of Dandasana.
- Hold this position for 5 breaths.
- While inhaling come into the position of Ashtanga Namaskar.
- Exhale and come to the position of Bhujangasana.
- While inhaling, come to the position of downward-facing breathing.
- While exhaling, come to the position of Horse Steering.
- While inhaling come into the position of Hastapadasana.
- While exhaling, come to the position of Hasta Uttanasana.
- While inhaling come into the position of Tadasana.