The first and most important step for anyone starting out in yoga should be Surya Namaskar. As the name suggests, this means sun salutation and the best time to practice is in the morning before breakfast or in the evening.
Surya Namaskar can take you from Flab to Fab. It consists of 12 yoga postures and offers good cardiovascular workout. Each round of Surya Namaskar consists of two rounds and each round contains 12 positions.
Surya Namaskar for weight loss
Step 1: Pranamasana
Stand upright in the sun with your palms folded in namaskar near your chest. Keep your feet together and breathe normally.
Step 2: Hasta Uttanasana
Inhale, lift your arms up, and bend back with your face up and toward the sky. The back should be arched when bending back.
Step 3: Pada Hastasana
Exhale, keeping your knees straight, bend down until your head touches your knees. (This may not be possible for beginners, so bend until you can stretch easily.) Hands should touch the floor on either side of the feet with the palms of the hands flush with the floor.
Step 4: Ashwa Sanchalan Asana
Inhale and stretch your left leg back, balancing the leg on your toes with the heel up. The right leg is bent at the knee and the head is raised up to look at the sky while the hands remain with the palms on the floor.
Step 5: Parvatasana
Exhale, keeping your palms flush with the floor. The right leg is pushed back to stay parallel to the left leg. The hip is raised toward the navel with the head bent down
Step 6: Ashtanga Namaskar
Inhale and lower your hips. The toes, knees, chest, and face are touching the floor with the hips raised slightly.
Step 7: Bhujangasana
Exhale and straighten your arms. Raise your chest so that your back arches and your head is tilted back toward the sky.
Step 8: Parvatasana
Exhale and do as you did in step 5
Step 9: Ashwa Sanchalan Asana
Inhale and do as in step 4
Step 10: Pada Hastasana
Exhale and do as you did in step 3
Step 11: Hasta Uttanasana
Inhale and do as you did in step 2.
Step 12: pranamasan
Bring your hands back to your chest in a folded namaskar and breathe normally as in step 1.
The steps are repeated one more time using the opposite leg in steps 4 through 9. A round of Surya Namaskar therefore consists of 24 steps. The ideal regimen requires one person to do 12 rounds.
Beginners can start with 6 rounds and then double that over the next week. Gradually and steadily increase the rounds and NEVER go over your capacity. That's how I practiced.
- It strengthens and strengthens the muscles of the whole body.
- Improves blood circulation and helps regulate irregular menstrual cycles. Brings a shine to the face.
- Effective in reducing fat from the most common problem area: waistline.
- Flexibility and digestion are improved.
- Reduces depression and anxiety.
- Improves sleep and concentration.
Those with complications such as arthritis, herniated disc, and heart disease who are sold get a medical evaluation before attempting to treat Surya Namaskar.
Surya Namaskar should be done towards the sun or in a room towards the sun. It should be done on a mat and not on the bare floor.
P.S: Kareena Kapoor got her size zero look after completing 50 surya namaskaras in one session, accompanied by Kapalbharti 1,000 times to get in shape for Tashan.
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