My life feels chaotic sometimes. It feels like everything is out of my control. My days are full of responsibilities that demand constant attention as a mother, writer, and wife. I work from home and balancing work and home becomes a recipe for stress or rather distress.
Some days I feel like I’m trying to spin too many plates at once. And at the end of the day, I am completely exhausted.
That doesn’t mean I give up. Instead, I try to rejuvenate my mind and body by taking care of myself. It isn’t an option; it’s my priority.
Suryanamaskar Asan is one way to keep my mind and body tuned when surrounded by mindless chaos.
Why Self-Care Matters
Health becomes a conscious priority when you are 40+. My periods these days take a toll on my body and I have extreme mood swings. Though I don’t do suryanamaskar during my periods, regularly practising it helps balance my hormones (of course I need to take care of my diet, too) and stay calm.
I realised that if I don’t take care of my physical and mental well-being, I can’t pour into the lives of those who depend on me.
Suryanamaskar helps me achieve that.
How I started practising Suryanamaskar
I started practising Suryanamaskar seven years ago. During one of my hometown visits (Guwahati), one of my neighbours and friends introduced me to it. She was studying at university, and they had Yoga classes in the morning.
I stayed in Guwahati for one month and every morning we used to practice the asan. I felt light and healthy after a long time so I never stopped after that.
Also, I noticed something incredible:
- Each stretch and movement keeps my body active and flexible. For someone who spends hours at a desk writing, it’s a game-changer.
- The rhythm of breath and movement calms my mind. After a session, I feel lighter, less stressed, and ready to face the day.
- It’s my “me time” amidst the hustle and a few minutes to focus on myself, my breath, and my energy.
Is daily practice important?
Over the years my strategies have changed. Most days, I carve out time in the mornings, before the day gets busy, to practice Suryanamaskar. Some days it’s 15 minutes; other days, it’s a full session of 30 minutes.
I skip it only during the 3 days of my periods. Those days I struggle to perform most of my daily chores and I don’t stress myself with anything extra.
Daily practice is great but sometimes breaking the norm and doing something makes me more stress-free and calm. So, I go for a walk with my friends in the morning and if I do Suryanamaskar for 5 days a week, the rest of the 2 days I go for walks.
What are the benefits of suryanamaskar?
Personally, I have experienced the following benefits of Suryanamaskar:
- Regular practice has improved my posture and keeps my spine flexible.
- The coordinated breathing and movements increase blood circulation, keeping me healthy.
- It’s a full-body workout that helps me burn calories effectively.
- The forward and backward bends massage the digestive organs, promoting better digestion.
- The meditative aspect calms the mind and helps manage anxiety.
- It balances your body’s rhythm, leading to restful sleep.
- From the neck to the feet, it stretches and strengthens your muscles and joints.
What are the steps of suryanamaskar
Here’s a step-by-step guide to Suryanamaskar:
- Pranamasana (Prayer Pose): Stand straight with feet together, and palms joined in front of your chest. Focus on your breathing.
- Hasta Uttanasana (Raised Arms Pose): Inhale, lift your arms, and arch backwards slightly.
- Padahastasana (Hand to Foot Pose): Exhale and bend forward, placing your hands beside your feet.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale, stretch your right leg back, and look up.
- Dandasana (Stick Pose): Hold your breath, stretch your left leg back, and balance in a plank pose.
- Ashtanga Namaskara (Eight-Limbed Pose): Exhale, lower your knees, chest, and chin to the mat, keeping your hips slightly raised.
- Bhujangasana (Cobra Pose): Inhale, raise your chest, and look up, keeping your elbows bent.
- Adho Mukha Svanasana (Downward Dog Pose): Exhale, lift your hips, and form an inverted V-shape.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale, bring your right foot forward, and look up.
- Padahastasana (Hand to Foot Pose): Exhale, bring your left foot forward, and bend down.
11. Hasta Uttanasana (Raised Arms Pose): Inhale, stretch your arms upward, and arch backwards slightly.
12. Pranamasana (Prayer Pose): Exhale and return to the standing position with hands joined in prayer.
Can suryanamaskar be done during periods
As said above, I don’t do suryanamaskar during my periods. Due to changes in my body after my younger daughter’s birth, I have a lot of issues during periods like heavy flow, cramps, and mood swings. I also feel very lethargic so I don’t tire myself out with exercise.
Experts are divided about whether you should do suryanamaskar during the periods or not. Based on what I found during my research, I can suggest that:
Listen to Your Body
If you experience cramps, fatigue, or heavy bleeding, you might want to avoid or modify the practice.
If you feel energetic and comfortable, gentle and slow-paced Surya Namaskar can help relieve cramps and improve blood circulation.
Modify the Sequence
Avoid or minimize forward bends and intense stretches if they cause discomfort.
You can skip poses like the full Bhujangasana (Cobra Pose) or Halasana (Plow Pose) if they increase abdominal pressure.
Keep It Gentle
Focus on breathing and mindfulness rather than intensity.
Perform fewer rounds or take breaks if needed.
Consult a Professional
If you’re unsure or have medical conditions like endometriosis, consult a yoga instructor or healthcare provider for guidance.
Alternative Practices
If Surya Namaskar feels too intense during periods, consider restorative yoga poses like Balasana (Child’s Pose), Supta Baddha Konasana (Reclined Bound Angle Pose), or gentle pranayama (breathing exercises).
Or, you can follow my path and totally avoid Suryanamskar during the periods. Ultimately, the goal is to move in a way that feels supportive to your body during this time.
You should do Suryanamaskar to achieve better physical and mental health
Suryanamaskar isn’t just an exercise. It’s my daily dose of positivity and peace. It helps me face the challenges of wearing many hats without losing myself in the process.
The same should be your approach while doing Suryanamaskar. Use it as a tool to uplift your mind and body. Avoid it if you are not comfortable doing it. You can practice other alternative yoga asanas to stay healthy.
But if you’re feeling overwhelmed or stressed, I encourage you to give it a try. Start small, be consistent, and let it transform your life, just like it did mine.
If you like this blog, you may also want to read this: https://workwellwomaniya.com/smart-eating-habits-for-work-from-home-moms/