Sun Salutation: An Excellent set of Healthy Exercises
by The Sun Salutation (Surya Namaskarams) is a series of 12 postures which are useful as healthy physical warm up exercises that may be used alone or before doing any of the positions in a yoga exercise called asanas. They are not only beneficial to the body, but in yoga, these exercises are also considered beneficial for the chakras and centers of energy.
The daily salutation,
a total process of 12 postures, repeated 3 times will give good shape and structure to the body.
Posture 1
Method: Join the two hands near chest with the feet together while the toes touch each other.
Benefits:
This exercise gives energy to the legs and feet
and helps to improve the efficiency of skeletal system.
According to Indian Yoga Tradition this exercise is associated with the root chakra and improves the sense of hearing.
Posture 2
Method: Raise the arms up over the head, bending the back slightly.
Benefits:
This exercise strengthens the muscles of the waist and thighs.
According to Indian Yoga Tradition this exercise improves the sense of sight, as well as improving the efficiency of the pancreas.
Posture 3
Method: Bend forward to touch the ground with the palms while the neck and head hang relaxed. Don’t bend the knees. At first this is a difficult position but you will get used to it.
Benefits:
This exercise improves the function of the digestive system and will strengthen the joints and knees.
According to Indian Yoga Tradition this exercise enhances the functioning of the thymus gland and
improves the sense of smell.
Posture 4
Method: Take the left leg back with the right leg bending while keeping the hands level with the feet.
Benefits:
This exercise strengthens the joints of shoulders and waist.
According to Indian Yoga Tradition this exercise improves the function of the respiratory system.
Posture 5
Method: Put the other leg back as if you were preparing for a push-up while simultaneously raising the neck.
Benefits:
This posture strengthens the abdominal muscles.
According to Indian Yoga Tradition this exercise improves the efficiency of the thyroid and parathyroid glands.
Posture 6
Method: Bend both the hands keeping elbows close to the chest, and bend forward. The forehead and chest, both the palms, both toes and knees all should touch the ground while all other parts of the body are lifted. Since only these eight parts touch the ground this is called the ashtanga (eight parts) position.
Benefits:
According to Indian Yoga Tradition this exercise improves the efficiency of the brain and eyes and enhances the efficiency of the pituitary gland.
Posture 7
Method: Look up while keeping the toes and knees on the floor and straighten the elbows without bending the arms.
Benefits:
According to Indian Yoga Tradition this improves the functioning of the cerebral cortex and enhances the efficiency of the nervous system.
Posture 8:
Method: Exhale and bend the neck downwards with the heels and palms touching the floor.
Benefits:
This posture enhances the functioning of the circulatory system.
According to Indian Yoga Tradition this posture improves the sensitivity of feeling.
Posture 9:
Method: Take the right leg back while bending the left leg and keeping the hands level with the feet.
Benefits:
This posture enhances the functioning of the digestive tract.
According to Indian Yoga Tradition this position improves the sensitivity to taste.
Postures 10, 11 and 12 are the same as 3, 2 and 1 respectively. They are repeated in order to make a complete cycle of salutation.
Although you can practice these exercises at any time, practicing them before the sun rises is believed to yield the best results. The heat of the morning does not result in tanning and the radiant energy of sun helps the conversion of cholesterol in our body into Vitamin D. These daily postures help us fight obesity because they burn calories. You can practice all postures one after the other, or one by one everyday.
If it not possible for to practice these exercises daily, then try doing them three times a week. If the morning time is not a convenient time for you, you can also try exercising in the evening time. Don’t do these postures immediately after a meal or a drink.
Make sure that you have no serious back pains or other developed health problems. If you are pregnant, consult with your doctor before beginning this exercise routine.
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Post CommentJudy Sheldon
On October 20, 2007 at 7:42 pm
Lucky me, I get to comment first. Nice article Valli. I have always been fascinated by yoga and you do a good job at describing the moves. Thank you. ^_^
valli
On October 20, 2007 at 11:48 pm
Thank u Judy.
IcyCucky
On October 23, 2007 at 4:34 pm
Yes, indeed valli, this is wonderful postures.
valli
On October 24, 2007 at 12:07 am
Thank you very much Icy.
balu
On October 25, 2008 at 12:53 am
itz good
Glynis Smy
On November 14, 2008 at 2:00 pm
This is very interesting, I love watching the sunrise here in Cyprus, it didn’t happen in the UK very often, I think I could cope with these exercises and will print them off and try, your instructions are very clear.
raj
On July 19, 2009 at 4:45 am
“The daily salutation, a total process of 12 postures, repeated 3 times will give good shape and structure to the body.”
Vali, you have asked to do this exercise repeatedly 3 times.
How long should each session take approximately? This is because I am not too sure as to how long i should do each posture. Is it we do the postures immediately one after another or each posture should take a few minutes before moving on to the next posture?
Thanks Vali.
valli
On July 19, 2009 at 8:22 pm
Raj, Sun salutation is a continuous series of 12 poses accompanied by three to five deep breaths. half-minute time is enough for every pose i.e. you can do the total session in 6 minutes. After that relax for five minutes and repeat the total process if you have time. Or you can do them in evening.
CHAN LEE PENG
On November 16, 2010 at 6:24 am
Simple and easy to follow guide. Thanks, valli!