Sun Salutation

This exercise (also known as ‘Surya Namaskar’) is considered as the best exercise for human body. Surya Namaskar is the best way to burn the calories and reduce weight. It helps improve strength and flexibility of the muscles and spinal column tremendously. In all one Namaskar includes 12 different positions, they are:

Posture 1 - Maintain the position as shown in figure in standing position with hands joined together near chest, feet together and toes touching each other. Exhale.

Posture 2 - Inhale and raise your arms up in the air while keeping the hands together, and arch yourself backwards as far as you can go, forming a crescent-like curve from your feet to the hands. This posture helps retain the flexibility of the spine.

Posture 3 - Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. Try to touch the forehead to the knees. Relax the neck.

Posture 4 - Inhale and take the right leg back with toes erect on the floor and touch the knee to the floor. Press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the left leg and both the hands in the same position. Keep the left leg folded and the arms straight.

Posture 5 - Exhaling, step the left leg back into plank position. Keep your spine and legs in a straight line and support your weight on hands and feet.

Posture 6 - Holding breathe bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground, it is called ' Ashtanga' position.

Posture 7 - Inhaling, stretch forward and bend back. Keep your arms straight.

Posture 8 - Exhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but dont bend the arms. Keep the knees and toes on the floor. Push the neck backwards and site upwards. This makes your body form an upside down "V" or a triangle between you and the floor.

Posture 9 - As you inhale, bring the right leg in the front and place it in between the hands like in position 3 but instead of left leg in the front here take right leg and place left leg in the back with left knee and toes on the ground.

Repeat the postures 3, 2, 1 in the given order.
Caution-Those suffering from high blood pressure, stroke, weak heart, hernia and severe back problems should not do Surya Namaskar.