Surya Namaskar For Stress Management in Ageing Adults: Here's How it Helps

Blogs04 Sep 2024

Surya namaskar is an ancient Indian salutation done to the rising sun in the morning on an empty stomach. Made up of 12 yoga asanas or poses, the Mantra Yoga Surya namaskar engages the entire body, mind and spirit and has been popular over the decades for its immense health benefits. Since all 12 of these asanas are easy to do, they are effective for older adults looking to boost their health and manage stress as well.

In this article, we’ll explore some causes of stress in older adults and specifically look at Surya Namaskar as a solution for stress management. So let’s begin!

Causes of Stress in As You Age

As we get older, several stressors may affect our lives. Some of them are

• Retirement
• Ageing or ailing parents
• Children growing up and leaving homes
• Loss of friends and family
• A weaker sense of purpose
• Health conditions
• Lower flexibility and higher risk of chronic diseases
• Financial burdens and security
• Diminished social circle

The Benefits of Surya Namaskar for Stress Management

● Helps support mental health

Since practising Yoga is a mindful activity, it includes breathing techniques, and paying attention to the body and the mind. Doing Mantra Yoga Surya Namaskar daily may increase sustained focused attention and mindfulness. Additionally, yoga in general plays a crucial role in decreasing anxiety, stress and depression levels in individuals. This is what makes it a great activity to include in the lives of older adults!

● Boosts strength and flexibility

As you get older, you may lose some of your flexibility and this could limit your full range of motion. Studies have found that Surya namaskar, which involves most major joints and muscles, may have a positive effect on strength, flexibility and muscular stamina.

● Boosts heart health

When done at a quicker pace, Surya namaskar can strengthen the muscles of the internal organs and act as a cardio tonic. Surya namaskar poses may also lower blood pressure levels and hence prevent hypertension.

● Promotes healthy skin

The act of doing Surya Namaskar yoga helps one work up a sweat. This sweating can clear out pores and dirt from the skin and leave it feeling smoother and clearer. Additionally, the simple movement of the whole routine may boost the flow of blood in the body, which also tends to promote healthy and beautiful skin.

● Maintains weight

Obesity is a major lifestyle disorder, especially in older Indian adults which can hamper the lifestyle and lifespan. Surya Namaskar is a great way to gently burn calories and may result in inch loss and a decrease in BMI when practised regularly. All in all, there are some excellent benefits of Surya Namaskar yoga for the body and especially the mind. It may reduce feelings of stress, anxiety and mental fatigue and promote flexibility, strength, heart health and weight loss as well.

A step-by-step guide to performing the 12 Asana Surya Namaskar

The Surya Namaskar or the sun salutation is a compilation of 12 asanas or poses. Here are all the steps of Surya Namaskar:

1. Pranamasana (Prayer Pose):

Stand tall with feet together, palms pressed against each other in front of your chest. Inhale and exhale deeply. This can also be called the Namaskar Asana.

2. Hasta Uttanasana (Raised Arms Pose):

Inhale and lift your arms above your head, arching your back slightly.

3. Uttanasana (Standing Forward Bend):

Exhale and bend forward from your hips, keeping your spine straight. Touch your fingertips or palms to the ground.

4. Ashwa Sanchalanasana (Equestrian Pose):

Inhale and step your right foot back, keeping your left foot forward. Lower your right knee to the ground and look up.

5. Hold your body in a straight line, supporting your weight on your hands and feet.

6. Ashtanga Namaskara (Eight-Limbed Salutation):

Lower your knees, chest, and chin to the ground while keeping your hips slightly raised.

7. Bhujangasana (Cobra Pose):

Inhale and lift your chest off the ground, keeping your elbows bent. Look up.

8. Adho Mukha Svanasana (Downward Dog Pose):

Exhale and lift your hips, forming an inverted V shape with your body. Press your heels towards the ground.

9. Ashwa Sanchalanasana (Equestrian Pose):

Inhale and step your right foot forward, lowering your left knee to the ground and looking up.

10. Uttanasana (Standing Forward Bend):

Exhale and step your left foot forward, bending from the hips and touching the ground.

11. Hasta Uttanasana (Raised Arms Pose):

Inhale and lift your arms above your head, with your back slightly arched.

12. Pranamasana (Prayer Pose):

Exhale and go back to the starting position or the Namaskar Asana with your palms pressed together in front of your chest.

Repeat the sequence, starting with your left foot in step 4. You can do the Surya namaskar multiple times for a good workout and an invigorating experience in the mornings.

Adapting Surya Namaskar for Older Adults

● Chair-based modifications:

Older adults who face issues with some of their joints and mobility can use a sturdy chair to do Surya Namaskar. For standing poses like Uttanasana (Standing Forward Bend), they can place their hands on the seat of the chair instead of reaching for the ground. If you feel any pain or discomfort, please consult your physician before starting these poses.

● Slower pace and shorter practice sessions:

It can be hard to do too many rounds at a faster pace when you have lower flexibility. Older adults can work at a slower pace to exercise while being mindful of their bodies.

● Using props for support:

Props like yoga blocks, straps, and bolsters can provide additional support and make the poses more accessible for older adults.

Conclusion

In conclusion, Surya namaskar is an effective ancient technique to improve physical health and reduce stress and other mental health issues. Practising this routine regularly has a great number of benefits and is a great way to start a day. Those in their 60s and beyond can also do Surya namaskar with the help of trained experts, apply a slower pace and use props or chairs for support.

Pair your daily Surya Namaskar Yoga with Right Shift if you want to create a holistic healthy lifestyle. Our expert guidance paired with our nutritious product suggestions can be a great way to expedite your path towards healthy ageing.