Get Fit in 10 Minutes or Less with Surya Namaskar

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Surya Namaskar – also known as Sun Salutations in the west – is an ancient practice of worshipping the sun. The word “surya” literally translates to sun. In Hindi, the sun is the creator of all things. Surya Namaskar is done strictly before the sun rises. The concept of this practice is to “bow” or “adore” the sun.

Surya Namaskar is comprised of 12 postures. Each posture flows into the other. Performing the posture also requires breathing exercises. The entire series of postures can be done in 10 minutes. The postures help eliminate stress, improve muscle strength and boost flexibility. Want to get fit through Surya Namaskar? Master all the steps and you could trim down in just 10 minutes or less:

Note: Before performing the postures, make sure you do warm up stretching.

Postures of Surya Namaskar

Posture 1: Face the rising sun and stand up straight. Fold your hands in the form of the prayer posture.

Posture 2: Now, inhale deeply and raise both hands above the shoulder. Arch backward to put the pressure on your backbone. Your body should form an arch.

Posture 3: Exhale and bring your hands down. Touch your feet either sideways or front side. Keep the legs as straight as possible. Your head should touch your knees.

Posture 4: Inhale deeply and put your palms firmly on the floor. Push your left leg back to balance your toes. Bend the right leg as you look towards the ceiling or sky.

Posture 5: Now, breathe out and push your right leg back. Both legs should be closed and parallel to each other. Stretch your hands and raise your hips. You should form a V-Shape with your body.

Posture 6: Hold your breath and bring your hip to the floor. Keep your legs and hands at the same position. The body should rest on the floor. As you do it, only 8 points of your body should touch the ground. The body’s 8 points are the: both Palms, Forehead, Chest, two kneecaps, and two toes.

Posture 7: Inhale and straighten your arms. Lift your chest and look at the sky or ceiling. During this posture, the toes, knees and arms should be touching the floor.

Posture 8: Now, exhale and raise the hips. Lower your head and come back to the position number 5.

Posture 9: While inhaling deeply, go back to posture 4. But this time, the right leg should be stretched back. The legs will change position in posture 9 and 4.

Posture 10: Exhale and then do posture 3. You should bring both legs parallel to each other. Bend over and let the head touch the knees.

Posture 11: Go back to position 2 as you inhale deeply. Keep both hands stretched up above the shoulders. Now bend backward slowly to form the arch position.

Posture 12: Go back to the position number 1.

As you can see from the sequence of postures, the whole point is to perform each and going back to the starting posture. Remember, breathing exercises are a crucial part of Surya Namaskar. It should be followed strictly.


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