As an early morning exercise
regime, nothing quite beats this age-old holistic
routine. In a world starved for time, doing a hundred surya namaskars would seem
a like bit of a stretch. Yet its popularity shows no sign of waning. We take
you through the numbers game. A salute to the sun is how we've grown accustomed to kick-starting the day in India. The veritable surya namaskar, a rhythmic combination of asana and breathing exercises, has, not surprisingly, caught on worldwide, with the new fad being to go for 100 a day.
Overall benefits
It services and harmonises the entire endocrine system. It
also detoxes, by working on all the major cleansing systems in the body, including
the lymphatic drainage system. It retards puberty in kids so they can mature at
the appropriate time. Surya namaskar can cure and prevent many diseases and
clears the skin, because of forward bends and stress-release poses. Also it comprises 12 positions that can be a complete body work out. It's said
that during surya namaskar, almost 97 per cent of your muscles are switched on to
active mode."
Ideal time to perform it
This asana is best done at sunrise and on an empty stomach. Avoid jerky motions and do each movement with its accompanying breath. An expert opinion must be taken for people who suffer from back problems, high blood pressure, heart problems, sciatica, slipped disc, women who are pregnant and those who suffer from hyper tension.
1. Pranamasana: Stand straight and keep hands folded at the chest. Inhale and exhale slowly.
2. Hasta Uttasana: Inhale and stretch arms over the head, keeping the palms together. Arch the body backwards keeping your arms above. Tilt the head backward and hold. Keep your knees straight.
3. Padahastasana: Bend forward from the waist and, exhaling, place your hands on the mat besides each foot.
4. Ashwa sanchalanasana: Inhale and put your weight on the hands. Stretch the right leg behind you, bend the knee and place on the floor with the body weight on the left foot. Arch the spine backwards. Lift the head and neck back.
5. Dandasana: Hold your breath and move the left leg back. Shift weight to hands and feet. Your body should be straight.
6. Ashtanga namaskar: Exhale and lower the body to the floor till the feet, knees, and chest touch the floor.
7. Bhujangasana: Move into the cobra pose by lifting the chin and chest off the ground. Keep the elbows close to the body and the face tilted upwards.
8. Adhomukha Svanasana: Also called the parvatasana or the mountain pose. Curl your toes in, lifting your hips off the ground. Exhale. Press down heels, push from the shoulders. Look at the stomach or between the big toes.
9. Ashwa Sanchalanasana: Stretch the left knee outwards and bring the right foot between the hands. Keep the head back. Try and push from the hips so as to deepen the pose and create a curve.
10. Padahastasana: Exhale and draw the left leg ahead to complete the pose, so the legs are together. Let the head hang loose and keep the hands on either side of the legs. Bend the knees if you need to.
11. Ardha chandrasana: Inhale, drawing the hands overhead, keeping the focus on the legs, arms raised above.
12. Pranamasana: Exhale to drop hands at the sides or hold them in a prayer pose at the chest.
Ideal time to perform it
This asana is best done at sunrise and on an empty stomach. Avoid jerky motions and do each movement with its accompanying breath. An expert opinion must be taken for people who suffer from back problems, high blood pressure, heart problems, sciatica, slipped disc, women who are pregnant and those who suffer from hyper tension.
1. Pranamasana: Stand straight and keep hands folded at the chest. Inhale and exhale slowly.
2. Hasta Uttasana: Inhale and stretch arms over the head, keeping the palms together. Arch the body backwards keeping your arms above. Tilt the head backward and hold. Keep your knees straight.
3. Padahastasana: Bend forward from the waist and, exhaling, place your hands on the mat besides each foot.
4. Ashwa sanchalanasana: Inhale and put your weight on the hands. Stretch the right leg behind you, bend the knee and place on the floor with the body weight on the left foot. Arch the spine backwards. Lift the head and neck back.
5. Dandasana: Hold your breath and move the left leg back. Shift weight to hands and feet. Your body should be straight.
6. Ashtanga namaskar: Exhale and lower the body to the floor till the feet, knees, and chest touch the floor.
7. Bhujangasana: Move into the cobra pose by lifting the chin and chest off the ground. Keep the elbows close to the body and the face tilted upwards.
8. Adhomukha Svanasana: Also called the parvatasana or the mountain pose. Curl your toes in, lifting your hips off the ground. Exhale. Press down heels, push from the shoulders. Look at the stomach or between the big toes.
9. Ashwa Sanchalanasana: Stretch the left knee outwards and bring the right foot between the hands. Keep the head back. Try and push from the hips so as to deepen the pose and create a curve.
10. Padahastasana: Exhale and draw the left leg ahead to complete the pose, so the legs are together. Let the head hang loose and keep the hands on either side of the legs. Bend the knees if you need to.
11. Ardha chandrasana: Inhale, drawing the hands overhead, keeping the focus on the legs, arms raised above.
12. Pranamasana: Exhale to drop hands at the sides or hold them in a prayer pose at the chest.
