The 12-posture practice of Surya Namaskar (sun salutation) is a dynamic sequence. It has the ability to fire up 95 per cent of your muscles. The rhythmic pattern of breathing inherent to this practice helps open up the body and draw in more oxygen to the lungs. Synchronisation of breath and movements deeply oxygenates the entire system, detoxifying it intensely.
Twelve daily repetitions of this flowing series is all it takes to reach a state of ease (lack of dis-ease).
BENEFITS:
1 Oxygenated blood reaches all the body parts and vital organs.
2 Lungs are well-ventilated with an efficient exchange of gases — oxygen replacing carbon dioxide.
3 Digestive system stays toned and relaxed.
4 Enhanced functioning of internal organs.
5 Endocrine glands get activated secreting hormones in the right quantities.
6 Balances the nervous system.
7 Cardiovascular endurance is improved.
8 Strengthens and tones the musculature and skeletal system.
9 Improves blood circulation.
10 Flushes out toxins by activating the lymph glands.
RESULTS:
Weight loss, flexible spine, healthy joints, strong and supple muscles, flat stomach, sculpted body, stopping of hair fall and greying of hair, firm skin, collagen production, no skin problems, easy childbirth, erect, graceful body, more energy, creativity, better sleep, relaxed, detoxified, lighter body with healthy systems. No constipation, no joint problems, no sickness, healthy heart and eternal youth.
All of the above changes are possible with a regular practice of Surya Namaskar. You can put them to test by starting your practise today.
Those with an existing ailment must take their doctor’s consent before starting.
TIP OF THE WEEK: Practising sun salutation in the morning refreshes the mind and if done during the day, it gives you an energy boost. And, if it is performed in the evening, then it helps you relax and unwind.
This is a 12-part yoga series titled, “Gateway to a Great Way of Life”. This is an interactive series, in which we will bring you practical DIY techniques. If you have questions regarding an ailment you may be suffering from or how yoga can help you overcome emotional obstacles, write to tabloid@gulfnews.com.
For more information go to gulfnews.com or artisticyoga.com
NEXT WEEK: Vagus nerve stimulation.
Posture sequence:
1 Pranamasana: The centring pose with both palms in namaskar position, feet together and weight in the centre. Normal breathing.
2 Hasta Utthanasana: The lengthening pose with a heel to fingertips stretch, arms behind the ears, chin stretched to the maximum, and chest expanded with a long, deep inhalation.
3 Hasta Padasana: The forward bending pose accompanied by an exhalation. The spine is stretched to the maximum while your gaze fixed on your fingers, arms and ears make the downward journey together. Your belly rests on your quadriceps, forehead and chin close to your knees and palms next to your toes.
4 Ashwasanchalanasana: The leg strengthening pose done with an inhalation. As one leg (you can start with the right and then keep alternating) stretches back, your chest and head arches. Palms remain fixed next to your toes, back knee stays up.
5 Santolanasana: The body straight as a plank pose. Erect arms and abdomen sucked in with a powerful exhalation, legs absolutely straight, head in line with your spine.
6 Ashtanga Namaskara: The eight point, no-breath pose. The only posture in which no breath is taken. Your body embraces the ground at eight points, with 2 pairs of toes, 2 knees, 2 hands, chest and chin, with the breath held.
7 Bhujangasana: The snake-like stretch pose, done with a long and deep inhalation. The chest is pushed up like a cobra’s hood and the chin is stretched back, neck and shoulders pulled down, arms very straight.
8 Parvatasana: The mountain pose performed with an exhalation so powerful that your belly gets sucked in, the tail bone reaches out to the sky while your palms keep you grounded to the earth.
9 Ashwasanchalanasana: Repeat the fourth posture but make sure you do it after shifting your weight to the front leg and lifting the back one to take it forward between your palms, without lifting the palms at all.
10 Hasta Padasana
11 Hasta Utthanasana: To come into this posture from the previous one, make sure you join your palms together with your arms stretched in front of you, look at your fingertips, as you let your arms lead you back up.
12 Pranamasana: This completes one round.
