For long, most of us have looked for the ideal weight loss program or regime. One that is convenient for us, that doesn’t require much efforts or time and without other hassles like the right clothes and equipment, etc. We are all creatures of habit and comfort. We want to be able to lose weight and stay fit, but on our terms.
Who has time to work out when we don’t have time to eat a comfortable meal? Who wants to spend the little time we get to relax, going to the gym? Most of us choose not to, but then the damn weighing machine reminds us of our increasing weight!
So what do we do? Here is the answer for a complete workout, that is not very time consuming, does not need a gym, and can be done even on a moderately full stomach – Surya Namaskar.
What is Surya Namaskar?
Surya Namaskar, also known as sun salutation, is a combination of 12 different postures performed in a series. It has been in existence since the Vedic times as worship to the Sun God, alongside other regimes like pranayam, asanas, and meditation. The 12 positions were accompanied by mantras specific to each that was chanted during the worship.
But today Surya Namaskar is widely practiced as an amazing exercise that works out all the muscles of the body. It can be practiced at different states of the mind from simple exercising to deep chakra meditation, which is mediation that concentrates on all our body’s energy centers.
Surya Namaskar offers stretch in every muscle at each position and gives a complete workout to the entire body. Regularly practiced, it can alone result in weight loss and muscle toning.
Surya Namaskar is an exercise in itself, but it is also used as a warm up for other, more strenuous workouts. You can perform Surya Namaskar at the end of other exercise routines as well, as a way to relax and wind down strained muscles.
How is it done?
All 12 positions are done in a series first using the left leg and then the right. Once both the sides are done, one round of Surya Namaskar is completed.
When being performed one needs to inhale and exhale at every alternate position, beginning with inhalation, except in the 6th position where the breath is held.
Surya Namaskar is ideally done, in an open space and most preferably facing the sun. The most suitable time is in the morning before any heavy food intake.
Usually people begin with 6 rounds and then move on to 12 rounds. A set of Surya Namaskar can consist of either 12 or 24 rounds. Each set should be followed with a break of 3-5 minutes in shavasan. The maximum number of rounds that can be practiced, with the breaks, are 108. More than that would be more physical exertion than the body can take.
Start slow. Within a week get to 12 rounds every morning and stick to it. If you feel the need to do more number of sets to lose more weight, gradually increase the number of rounds.
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Why is Surya Namaskar good?
- Reduces fat - Regular practice of Surya Namaskar helps to lose extra calories and reduce fat. It helps to stay thin. Practicing Surya Namaskar is the easiest way to be in shape.
- Eases digestion, combats belly fat – The combination of backward and forward movements ensures that your digestive system is on track and helps in curing constipation and other digestion related ailments. This combination stretches the abdominal muscles. Regular practice of Surya Namaskar helps to lose excessive belly fat and gives flat stomach.
- Mitigates sleep disorders - Surya Namaskar is the ideal exercise to cope with insomnia and related disorders. Surya Namaskar practice calms the mind, thus helps to get sound sleep.
- Regulates endocrine system - It improves the entire endocrine system and regulates the functioning of endocrine glands. The secretion of endocrine glands such as thyroid gland, pituitary gland, and adrenal glands in a proper way ensures that each organ of your body is working appropriately.
- Controls menstrual cycle - Surya Namaskar practice regulates menstrual cycles. Practicing Surya Namaskar ensures easy childbirth. It helps to decrease the anxiety during pregnancy and childbirth.
- Promotes blood circulation - Surya Namaskar practice boosts blood circulation.
- Provides oxygen - It helps in keeping you stress free and rejuvenates your mind, because, it promotes the circulation of fresh oxygen to your brain.
- Enhances strength and flexibility - Regular practice of sun salutation boosts endurance power. It gives vitality and strength. It also reduces the feeling of restlessness and anxiety. It helps in making the joints and ligaments stronger to carry the body weight without much effort. Daily practice of Surya Namaskar makes body flexible.
- Nourishes hair - It helps to prevent hair graying, hair fall, and dandruff. It also improves the growth of hair making it long.
- Helps look young - Sun salutation exercise helps to add glow on your face making facial skin radiant and age-defying. It is the natural solution to prevent onset of wrinkles.
Position wise benefits
- Positions 1 and 12: Promote balance; stimulate the respiratory system, exercise shoulder, back and neck muscles.
- Positions 2 and 11: Promote balance, promote digestion, exercise arms and shoulder muscles, tone the spine, promote flexibility in back and hips.
- Positions 3 and 10: Promote blood circulation, tone abdominal tracts, stretche back and leg muscles, stimulate spinal nerves, and stimulate lymphatic system (system for fluids flow within body).
- Positions 4 and 9: Exercise spine and strengthen hand and wrist muscles.
- Positions 5 and 8: Stimulate blood circulation, strengthen the heart, strengthen wrist and arm muscles, and relieve neck and shoulder tension.
Position 6: Strengthens leg and arm muscles, increases flexibility in neck and shoulders, stretches arms, shoulder, neck and back muscles, exercises back muscles, releases tension in neck and shoulder.- Position 7: Stimulates circulation to abdominal organs, tones digestive tract, stretches upper and lower body, promotes flexibility in the back, and stimulates nerves in spine.
One of the best things about Surya Namaskar is how flexible and versatile a form of exercise it is, for individuals at all fitness levels including individuals of different age groups. There are very few conditions in which Surya Namaskar is not advisable, like for pregnant women or people with spinal disorders. In fact Surya Namaskar is healing to most conditions when practiced daily on a regular basis.
So every morning devote just ten minutes to begin with and observe the changes that come in you mentally and physically. By making it a regular practice Surya namaskar will tone all body muscles, help lose weight and maintain right weight consistently. It doesn’t require too much of your time nor comes with other conditions. So what are you waiting for? Start practicing today!
