Health & Diet

Daily Workout Routine In 15 Min: Surya Namaskar

NEWS WORLD INDIA | 0
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| January 21 , 2018 , 16:28 IST

Surya Namaskar is a set of 12 powerful yoga asanas (postures) which provide a great cardiovascular workout. It's also a great way to stay fit and provides great peace of mind.

Let's start with the first posture and its benefits

  1. Pranamasana

This is the start of your Surya Namaskar. Stand upright on your mat with your both feet closely aligned. Inhale deeply, expanding your chest and relaxing your shoulders. While you inhale, raise your arms from the sides and as you exhale, join your palms together as if praying in front of God. This is the Pratham Namaskar towards the sun.

Benefits – Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles

 

  1. Hastauttanasana

Keeping the palms joined in the previous prayer position, breathe in and lift your arms up and bend backwards slightly. Your biceps should lie close to your ears. This posture is to loosen up your body by stretching the entire body backwards, standing at your tiptoes.

Benefits – Promotes balance & flexibility, promote digestion, exercises arms and shoulder muscles, tones up the spine

 

  1. Hasta Padasana

Now breathe out, and bend forward from the waist. Go down and touch the ground but keeping your spine erect. Do this as your exhale slowly and completely.

Benefits – Promotes blood circulation, tones abdominal tracts, exercise back and leg muscles stimulates spinal nerves, stimulates lymphatic system

 

  1. Ashwa Sanchalanasana

Now breathe in, and stretch your body parallel to the ground. Keep your hands to the side, and bring your right knee towards the right part of the chest and let your left leg stretch behind. Look up.

Benefits - strengthens hand and wrist muscles, Exercises spine

 

  1. Dandasana

Now as you inhale, move your right leg also backwards aligning your entire body parallel to the ground.

Benefits – strengthens the heart, wrist and arm muscles, Stimulates blood circulation, relieves neck and shoulder tension.

 

  1. Ashtanga Namaskara

This is also known as giving salutations using eight parts or points. After staying in Dandasana, gently bring down your knees towards the floor and exhale. Now bring your chin to rest on the floor, keep your hops elevated in the air. Hence, your eight parts which are two hands, two knees, chin and chest will rest on the floor while your hip stays elevated in the air.

Benefits – Strengthens leg and arm muscles, increases flexibility in neck and shoulders, exercises arms, shoulder, neck and back muscles, Relieve tension in neck and shoulder.

 

  1. Bhujangasana

This is also known as Cobra pose. This is simply aligning your chest and torso 90 degrees to the ground, keeping your legs and mid-section flat on the ground. Make sure you use your hands to support your body and are not tempted to transfer your entire weight onto them.

Benefits – Promotes flexibility in the back, stimulates nerves in the spine. Stimulates circulation to abdominal organs, tones digestive tract, and stretches upper and lower body.

 

  1. Parvatasana

Again, return to the parvatasana from bhujangasana. Keep your palm and feet where they are, and slowly raise your mid-section. Breathe out as you enter parvatasana.

Benefits – Stimulates blood circulation, strengthens the heart, wrist and arm muscles, relieves neck and shoulder tension.

 

  1. Ashwa Sanchalanasana

Now from Parvatasana, return to the ashwa sanchalanasana. But this time, we do the opposite of what we did in the 4th step. Procedure- Bring your right foot forward, while resting the left foot behind, at its original position.

Benefits- Exercises spine, strengthens hand and wrist muscles.

 

  1. Hasta Padasana

Now slowly bring your left foot forward, next to the right foot as you exhale. Keeping the position of your hands intact, lift yourself up to slowly enter Hasta Padasana.

Benefits-  Promotes blood circulation, tones abdominal tracts, exercise back and leg muscles stimulates spinal nerves & lymphatic system.

 

  1. Hasta uttanasana

Now inhale, raise your hands upward, and bend backwards to enter Ardha Chakra Asana.

Benefits- Promotes balance, promotes digestion, exercises arms and shoulder muscles, tones the spine, promotes flexibility in back and hips.

 

  1. Pranama asana

Finally, exhale and stand in a relaxed manner in the namaskara mudra. Feel the positive vibrations in your body. This is how you complete one repetition of Surya Namaskar. Twelve repetitions of this holistic exercise are said to yield maximum benefit.

Benefits- Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles