The first and foremost step for anyone to start with yoga should be Surya Namaskar. As the name suggests, it means Sun Salutation and the best time to practice it is in the morning before breakfast or in the evening.
Surya Namaskar can take you from flab to fab. It is a set of 12 yoga postures and provides good cardiovascular workout. Each round of Surya Namaskar consists of two rounds and each round involves 12 postures.
Surya Namaskar For Weight Loss
Step 1: Pranamasana
Stand in an erect position, facing the sun, with palms folded near the chest in namaskar. Keep the feet together and breathe normally.
Step 2: Hasta Uttanasana
Breathe in, raise the arms upward, and bend backwards with the face pointing upwards and towards the sky. The back should be arched while bending backwards.
Step 3: Pada Hastasana
Exhale and keeping knees straight, bend down till the head touches the knees. ( For the beginners it might not be possible. So, bend till you can easily stretch) The hands should touch the floor on either side of the feet with the palms flush against the ground.
Step 4: Ashwa-Sanchalan-Asana
Inhale and stretch the left leg backwards, and balance the leg on the toes with the heel raised upwards. The right leg is bent at the knee and the head is lifted upwards to face the sky, while the hands remain stretched with the palms flush against the floor.
Step 5: Parvatasana
Exhale and keeping the palms flush against the ground, the right leg is pushed back to stay parallel with the left leg. The hip is raised with the head bent downwards to face the navel
Step 6: Ashtanga Namaskar
Inhale and lower the hips. The toes, knees, chest, and face touch the floor while the hips are slightly raised.
Step 7: Bhujangasana
Exhale and stretch arms. Lift the chest so the back arches and the head is bent backwards to face the sky.
Step 8: Parvatasana
Exhale and perform as in step 5
Inhale and perform as in step 4
Step 10:Pada Hastasana
Exhale and perform as in step 3
Step 11:Hasta Uttanasana
Inhale and perform as in step 2.
Step 12: Pranamasan
Bring back the hands in a folded Namaskar to the chest, and breathe normally as in step 1.
The steps are repeated once again, using the opposite leg in steps 4 to 9. One round of Surya Namaskar thus consists of 24 steps. The ideal regimen requires an individual to perform 12 rounds.
Beginners can start with 6 rounds and then double them the next week. Increase the rounds gradually and steadily and NEVER go beyond your capacity. This is how I practiced. J
- It strengthens muscles of the whole body and tones them.
- Improves blood circulation and helps in regulating irregular menstrual cycles. Brings a glow to the face.
- Effective in reducing fat from the most common problem area : waist.
- Flexibility and digestion are improved.
- Reduces depression and anxiety.
- Improves sleep and concentration.
Those with complications such as arthritis, slip-disk and heart disease sold take medical opinion before attempting Surya Namaskar.
Surya Namaskar should be performed facing the sun or if in a room, in the direction facing the sun. It should be performed on a mat and not on the bare floor.
P.S: Kareena Kapoor got her size zero look after doing 50 Surya Namaskaras in one session accompanied by 1,000 kapalbhartis to get in shape for Tashan.
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