SURYA NAMASKAR  FOR WEIGHT LOSS!!!

Surya Namaskar , also known as the Sun Salutation, is the sequence of 12 powerful yoga poses.It is a great cardiovascular workout, moreover, surya namaskar is also known to have immense positive  impact on our body,mind and soul.

SuryaNamskar steps is best when you practice early in the morning in an empty stomach.Each round of sun salutation consists of two sets and each set is composed of 12 yoga poses. Several versions of surya namaskar yoga are available on the internet these days but one must stick to a particular version for optimum results!

 

Besides good health and fortune the surya namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet.

A BRIEF HISTORY OF THE SUN SALUTATION!

Sun salutation also known as surya namakar or salutation to the sun is a practice in yoga as exercise including gracefully a sequence of 12 important asanas.The asana sequence was first recorded as yoga in the early 20th century, though similar exercise were used in India before that, for example among the wrestlers.The basic sequence involves from moving from a standing position into downward and upward dog poses and then back to standing position, but many variations are possible!The set of 12 asanas are dedicated to the hindu solar deity,SURYA.In some Indian traditions, the positions are each associated with a different mantra.The origin of sun salutation are vague; Indian tradition connects the 17th century saint Samarth Ramdas with surya namaskar exercises, without defining what movements were actually involved.It was in 1920s the Raja of Anudh,popularised and named the practice, describing it in his 1928 book The Ten Point Way to Health:Surya Namaskaras.

 

 

WHAT ASANAS ARE INVOLVED?

Te sequence involves the following yoga poses:

1. Pranamasana(prayer pose)
2. Hastauttanasana(Raised arm pose)
3. Hastapadasana(Standing forward bend)
4. Ashwa Sanchalanasana(Equestrian pose)
5. Dandasana(stick pose)
6. Ashtanga Namaskara(Salute with eight parts or points)
7. Bhujangasana (cobra pose)
8. Adho Mukha Svanasana(Downward facing dog pose)
9. Ashwa Sanchalanasana(Equestrian pose)
10. Hastapadasana(standing forward bend)
11. Hastauttanasana(Raised arm pose)
12. Tadasana (mountain pose)

HOW TO DO SURYA NAMASKAR STEPS?

1. Pranamasana(Prayer pose) : Stand on the mat , keep your feets together, and balance your weight equally on both feets.Expand your chest and relax the shoulders. Breathe in and lift both your arms up from sides , and as you exhale, bring your palms togrther in front of the chest in prayer position.

   

2. Hastauttanasana(Raised arm pose): Breathe in and lift the arms up and back, keeping the biceps close to the ears.In this pose the motive is to strech the whole body from the heels to the tip of the fingers.Here you may push the pelvis forward a little bit.Ensure you’re reaching up with the fingers rather than trying to bend backwards.

   

3. Hastapadasana(Standing forward bend): While breathing out bend forward from the waist keeping the spine erect.As you exhale completely, bring the hands down to the floor besides the feet.

   

4. Ashwa Sanchalanasana(Equestrian pose): Breathing in, push your right leg back, as far as possible.Bring the right knee to the floor and look up.Ensure that the left foot is placed exactly in between the palms.

   

5. Dandasana(stick pose):As you breathe in take the left leg back and bring the whole body in a straight line.Keep your arms perpendicular to the floor.

   

6. Ashtanga Namaskara(Salute with eight parts or points):Gently bring your knees down to the floor and exhale.Take the hips back slightly,slide forward, rest your chest and chin on the floor.Raise your posterior a little bit.The two hands, two feet, two knees, chest and chin(eight parts of the body ) must touch the floor.

   

7. Bhujangasana (cobra pose):Slide forward and raise the chest up into the cobra pose.You may keep your elbows bent in this pose with the shoulders away from the ears.Look up at the ceiling.As you inhale make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down.Tuck the toes under.Ensure you are streching as much as you can and not forcing the body.

   

8. Adho Mukha Svanasana(Downward facing dog pose):Breathing out lift the hips and tailbone up to bring the body into an inverted ‘V’ pose.If possible try and keep the heels on the ground and make gentle effort to lift the tailbone up, going deeper into strech.

   

9. Ashwa Sanchalanasana(Equestrian pose):Breathing in, bring the right foot forward in between both the hands.The left knee goes down on the floor.Press the hips down and look up.Place the right foot exactly between the two hands and right calf perpendicular to the floor.Make a gentle effort to push the hips down towards the floor, to deepen the strech.

   

10. Hastapadasana(standing forward bend):Breathing out, bring the left foot forward.Keep the palms on the floor.You may bend the knees if necessary.Gently straighten the knees if you can and try and touch your nose to the knees.Continue the breathing.

    

     

11. Hastauttanasana(Raised arm pose):Breathing in, roll the spine up, raise the hands up and bend backward a little bit, pushing the hips slightly outwards.Make sure your biceps are beside your ears.The idea is to strech up more rather than streching backwards.

    

12. Tadasana (mountain pose):As you exhale, first straighten the body, then bring the arms down.Relax in this position and observe the sensation in your body.

    

This completes one set of surya namaskar.complete the round by repeating the steps.This toime start taking the left foot behind in step 4 and bringing the left foot forward in step 9.Once done, you would have completed one complete round of surya namaskar.

SURYA NAMASKAR AS AN EXERCISE….

The energy cost of this exercise is measured in units of metabolic equivalent of task (MET).less than 3 MET counts as a light exercise;3 to 6 is moderate; 6 or over is vigorous.American college of sports medicine and American Hearts association guidelines counts period of atleast 10 minutes of moderate MET activities in daily exercise routine.The Sun salutation energy cost ranges widely according to how energetically it is practised, from a light 2.9 to vigorous 7.4 METs.The higher end of the range requires transition jump in between the process.

SURYA NAMASKAR FOR WEIGHT LOSS!!!!

Surya namaskar involves multiple muscle groups and increases the heart rate, leading to increased cardiovascular health and enhanced metabolism.The series of asanas i.e. postures in surya namaskar works on the different parts of the body, targeting core muscles ,arms,legs and back.The comprehensive engagement of muscle group contributes to calorie burning and increased energy expenditure, which is essential for weight loss!!!

Moreover,surya namskar promotes flexibility and balance,encouraging an active lifestyle.Consistent practice can boost the body’s ability to manage stress, therefore reducing emotional eating triggers.The rhythmic breathing  during surya namskar stimulates body’s detoxification process,aiding in digestion and overall metabolic functioning.

To attain optimum results, one must include surya namaskar in regular fitness routine.Practicing it every morning that too in empty stomach, maximizes its effect!Its effectiveness is amplified when combined with a balanced diet and holistic approach to health!If you have pre-existing health conditions, always consult a healthcare professional before starting any new exercise routine.

 

USE OF MUSCLES IN SURYA NAMASKAR….

Surya Namaskar, or Sun Salutation, is a dynamic yoga sequence that engages a wide array of muscles throughout the body. This series of twelve postures performed in a synchronized flow provides a holistic workout, targeting various muscle groups and promoting strength, flexibility, and balance.

1. Deltoids and Pectorals : As you raise your arms overhead and bring them down in the first and twelfth postures, the deltoid muscles of the shoulders and the pectoral muscles of the chest are engaged.

2. Core Muscles: The entire core is activated during Surya Namaskar to maintain stability and control throughout the sequence. This includes the rectus abdominis, obliques, and transverse abdominis, working together to provide core strength.

3. Quadriceps and Hamstrings: The lunging and forward bending poses in the sequence deeply engage the quadriceps in the front of the thighs and the hamstrings at the back.

4. Glutes: The hip flexor muscles and glutes are involved during the lunging poses and transitions, aiding in hip mobility and stability.

5. Back Muscles: The postures involving backbends, such as the Cobra pose, work on the erector spinae muscles, promoting spinal flexibility and strength.

6. Triceps and Biceps: The Plank and Chaturanga Dandasana (Four-Limbed Staff Pose) target the triceps while the transition to Upward-Facing Dog engages the biceps.

7. Calves and Ankles: The poses involving downward dog and forward bends place a demand on the calf muscles and contribute to ankle flexibility.

8. Obliques: Twisting poses like the Parivrtta Ashwa Sanchalanasana (Revolved Lunge Pose) and Parivrtta Utkatasana (Revolved Chair Pose) engage the oblique muscles on the sides of the abdomen.

Surya Namaskar’s continuous flow between these postures not only enhances muscle strength but also improves coordination and circulation. Regular practice of Surya Namaskar ensures a balanced muscular engagement throughout the body, promoting overall fitness and well-being.

 

BENEFITS OF SURYA NAMASKAR YOGA!!!

• Helps in maintaining cardiovascular health.
• Stimulates our nervous system.
• Helps in streching, flexing and toning our muscles.
• Excellent exercise for weight loss management.
• Strenghtens the immune system.
• Enhances the cognitive function.
• Improves overall heath and strengthens the body.
• Relaxes the mind.

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