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62. Surya Namaskara
Sun Salutation
Surya namaskar, a traditional form of exercise that has been performed by the Indians for thousands of years has its origin in the ancient vedas. The exercise helps maintain the harmony of body and soul. It involves chanting of mantras, breathing exercises and paying obeisance to the rising sun, the god of wisdom and vitality. It is performed to express your gratitude towards the sun and the nature. Not only the kids but the elderly can also reap the health benefits of surya namaskar by doing it repeatedly and regularly. You are supposed to begin your day with surya namaskars. It helps stretch each and every muscle and you feel energized. It helps vitalize the whole system, and brings about a sense of well being.
1. Same as except the intensity is increased due to the position of the straight leg. The foot of the straight leg is placed higher (on the blocks), so the squatting position is deeper and gives you a more intense stretch.
2. Stand near a table or window and place the right foot on the edge, at hip level, with toes pointed to the sky. Make sure that the left leg is in neutral position. Stay in the posture for approximately 30 seconds, allowing the groins to open up slowly. Then move on to
3. As you exhale, fold forward, placing your hands on the floor and allowing the right thigh to roll in so that once bent over, your right inner foot faces the floor. Keep the legs active and make sure that your left knee is not locked. If your hamstrings are tight, stay higher, placing your hands on blocks or a chair. Stay in this position for 30 to 45 seconds, then come up on an inhalation.
4. From turn the left foot slightly out, making sure that the kneecap and toes face the same direction. Slowly, bend the left knee, pushing the hips further back, and fold slightly forward. Place the left hand on your left thigh and the right hand on the edge of the table or window for stability. How deep you go will depend on the flexibility in your groins (adductors, lateral hip rotators and hamstrings). This is the most challenging variation, so proceed slowly and listen to your body. After 30 to 45 seconds, come up on an inhalation. Repeat on the other side.
5. Spread your legs wide (5 to 7 feet apart), lean forward and place your hand on the floor.Turn the left toes and the right heel (picture to the sky so that the left thigh rolls out and the right thigh remains in neutral position. Twisting slightly to the left, shift more body weight through your arms and allow your hips to sink towards the floor, until you feel a deep stretch in the right quadriceps and hip flexors.This position also gives an intense stretch to the left inner thigh muscles. Remain in the pose for 30 to 45 seconds. As you inhale, lift the hips higher up, placing the feet evenly on the floor, before proceeding with the other leg Be careful if you have any issue with the lower back or sacroiliac joints.
1. Stimulates all bodily systems, especially the endocrine, circulatory, digestive, nervous, lymphatic, and respiratory systems.
2. Improves blood circulation and strengthens the heart.
3. Tones abdominal muscles and digestive tract which in turn helps improve the digestive health.
4. Stretches and exercises arms, shoulder, neck, back and leg muscles.
5. Exercises and tones the spine; and stimulates spinal nerves.
6.One can experience increased flexibility and strength of almost all muscles, especially muscles of the back, hips, legs, hands and wrists. This helps increase the stamina.
7.Helps release tension in neck and shoulder.
8.Helps eliminate toxins from your body.
9. Improves the functions of the joints as it strengthens the bones.
10.It helps maintain hormonal balance and helps improve overall health of the person.
11. It helps lower stress and anxiety. Thus, it lowers the chances of depression and related disorders like insomnia, weight gain, etc. The person feels relaxed and rejuvenated.
1. It is advisable to perform surya namaskar on an empty stomach, early in the morning. You may drink a glass of water if you want.
2.Do not overstretch.
3. You should learn proper technique of surya namaskar from an expert teacher.
4. Women should avoid doing surya namaskar during menstruation.
5. Pregnant women should consult their doctor before performing surya namaskar. Usually, the doctor would not allow a pregnant woman to do this after fourth month of pregnancy.
6. Those who are diagnosed with ailments like slipped disc, high blood pressure, cardiovascular diseases, sciatica, etc. should not do surya namaskar.
7.It is always better to start surya namaskar after consulting your doctor.
8. Surya namaskar can hep you enjoy the harmony of body and soul. The postures not only help maintain good health but they also help strengthen the mind-body relationship.
It is considered as the best exercise for human body. Surya Namaskar consists of important Yogasanas and Pranayama. The Pranayama and thus its advantages are skillfully incorporated in Surya Namaskar. The Mantras (Bija Mantras), which are chanted before practicing are also very In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to old age people. Surya Namaskar or Sun Salutation is the best way to burn the calories and reduce weight. It is often recommended for obesity.

Ardha Chakrasana
Purna Shalabhasana
Veerabhadrasana 2
Yoga Nidhrasana
Ananda Balasana
Urdhvamuka Paschimothanasana
Laghu Vajrasana
Vrischikasana II
Ekapada Rajakapothasana
Ardha Chandrasana
Purna Chakrasana
Mayurasana II
Janu Shirshasana
Dwi pada Shirshasana

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