If you are pressed for time and looking for a single mantra to stay fit, here’s the answer. A set of powerful yoga asanas (postures) that provide a good cardiovascular workout in the form of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to keep the body in shape and the mind calm and healthy.
Surya Namaskar is best done early morning on an empty stomach. Let’s begin with these simple yet effective Sun Salutation steps on our way to good health. Besides good health, Surya Namaskar also provide an opportunity to express gratitude to the sun for sustaining life on this planet, For the next 10 days, start your day with a feeling of grace and gratitude towards the sun energy. You might just find that this could be your mantra to stay fit, happy and peaceful. A mantra whose effects last through the day.
Now here we would like to share you some poses of Sun Salutation. And the Sun Salutation Plugin in Daily Yoga will be released in next month.
1. Upward Salute
- Stand with legs closed together, your big toes and heels touching. Spread your toes and set your feet flat on the floor. Lift up the knee caps; contract your buttocks; firm your thigh muscles.
- Inhale and raise your arms laterally up toward the ceiling. Press your palms firmly together above your head. Or you could just stay in keeping them parallel to each other.
- Exhale and relax your shoulders by slightly bending your arms. Do not hunch your shoulders forward.
- Inhale and extend further with long and deep breathing. Tip your head back slightly and gaze at the lifted palms.
- By fully contract and extend your abs muscles, bring your front ribs down and in. Lengthen your tailbone toward the floor.
2. Standing Forward Bend
- From Upward Salute, exhale and bend forward from the hip joints (not from the waist). As you descend, lengthen your spine by drawing the front torso out of your groins and opening your chest. This will help you bend more fully.
- Keep your legs firmly engaged and bring your palms beside your feet. Reach your chin to the knees and let your head hang from the root of the neck.
- With each inhalation, lengthen your upper torso slightly; with each exhalation, try to straighten your knees.
- With the last inhalation, lift up your front torso and extend your spine.
- Beginners shall bend your knees when doing this asana, with your lower belly flat on your thighs.
- Lift your sitting bones toward the ceiling and turn the top thighs inwardly.
3. Plank Pose
- Follow the Standing Forward Bend.
- Exhale and bend your knees. Inhale and step your feet backward and come into Plank Pose.
- Straighten your arms which are separated shoulder-width apart, with your legs extended backward. Open your feet hip-width apart and press your toes firmly into the ground. Push the floor actively with your arms power (not the wrists).
- With weight well distributed to your hands and feet, fully contract your abs and buttocks.
- Resist your hips from dropping as you lengthen your tailbone toward the heels. This will keep your torso into a line.