Workout for the busy bees- Surya Namaskar
Have a busy schedule but still want to feel fit but don’t know how? Welcome to the world of Surya Namaskar. Surya Namaskar or Sun salutation comprises a sequence of 12 yoga postures. From improving your posture, strengthening muscles to whittling extra inches around the waist, the benefits of Suryanamaskar are many, provided you adapt it the right way
Surya Namaskar is considered a complete body workout. 12 sets of Surya Namaskar, at a fast pace is a great cardiovascular workout. If done at a slower pace, these postures help tone the muscles and can be relaxing.
Step 1- Pranasama
Stand erect with feet together. Join the palms together in front of the chest. Concentrate on standing straight, steady and in a prayerful attitude. This posture helps to induce a state of introversion, relaxation and calmness. Exhale fully.
Step 2- Hastauttanasana (Raised arm posture)
Inhaling stretch both arms above the head, palms facing upward. Arch the back and stretch the whole body. This posture stretches the chest and the abdomen
Step 3- Padahastasana (Hand to foot posture)
Exhaling bend the body forward and down, keeping the spine straight. Avoid collapsing the chest or “over-rounding” the upper back. Keep the legs straight and perpendicular to the ground. The knees may be allowed to bend a little if needed. This posture massages the abdominal organs, especially the liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases and female disorders such as prolapse and menstrual irregularities are relieved. A healthy flow of blood is sent to the spinal nerves as they are stretched and toned. The hamstring muscles at the back of the thigh and calf muscles are
Step 4- Ashwa Sanchalanasana (Equestrian posture)
On your next inhalation, extend the left leg back and drop the knee to the ground. The right knee is bent and kept between the hands and the right foot placed flat on the ground. Lift the spine and open the chest
Step 5- Parvatasana (Mountain posture)
On the exhalation bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms, so that the body forms a triangle with the floor. Try to place the heels flat on the ground. This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and Achilles’ tendons and makes the spine straight and taut. It relieves varicose veins and tones spinal nerves. Maintaining the posture take a deep inhalation.
Step 6- Ashtanga Namaskara (Salutation with eight limbs)
Exhaling gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs – toes, knees, chest, hands and chin – touch the floor. The buttocks are kept up. Hold the breath. This posture develops the chest and strengthens arms. It sends additional blood to this area helping to rejuvenate the nerves.
Step 7- Bhujangasana (Cobra posture)
On the inhalation, lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. This pose gives dynamic expansion to the organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves.
Step 8- Parvatasana (Mountain posture)
Exhale and get back to posture 5.
Step 9- Ashwa Sanchalanasana (Equestrian posture)
Inhale and swing the right leg forward between the hands. The left leg remains back. Resume posture 4.
Step 10 Padahastasana (Hand to foot posture)
Exhaling, bring the left foot forward. Join both legs and resume posture 3.
Step 11- Hastauttanasana (Raised arm posture)
Inhale, raise the trunk up and bend backward. Resume posture 2.
Step 12- Pranamasana (Salutation posture)
Straighten the body and bring the hands in front of the chest. Resume posture 1.
