This routine will activate all of your vital organs, center your mind, and improve your overall health in just 10 minutes a day!
The Sun Salutation:
(Surya Namaskara) is a sequence of twelve positions performed in a continuous flow. Each position counteracts the one before, stretching the entire body, while alternately expanding and contracting the chest to regulate the breathing. These powerful yoga poses are said to have a great impact on the whole body, and mind. Sun Salutation is best done at sunrise in a space that will allow you to soak up the sun’s rays. It only takes 5-15 minutes to complete depending on how many sets you choose do.
Top 10 Reasons To Do This Stretch Daily
It stretches literally every part of your body making you much more flexible and limber.
Massages, tones and stimulates vital organs through alternately flexing the body forwards and backwards
Oxygenates the blood assisting removal of toxins, which improves skin tone & boosts energy levels
Burns calories, while helping you gain strength and stamina.
Stimulates thyroid glands, and improves hormonal secretions.
Tones up digestive system by stretching and compressing abdominal muscles.
Clear your mind, and start the day centered and relaxed.
Feel more connected to the sun and grateful for its gifts.
It’s the equivalent of 288 yoga poses in 15 minutes!
The Sun Salutation can be a relaxing stretch, or an invigorating cardio-workout; You decide!
Watch this video for simple instructions on how to properly perform the Sun Salutation.
For beginners, and those wanting a easy morning stretch doing these postures at a slow pace will tone muscles, while being relaxing and meditative. This also allows you to enjoy the stretch and makes the body more flexible. For those wanting to get a good cardio workout, Performing 12 sets at a fast pace will burn calories and help you work up a sweat. One round consists of 12 poses, one set consists of two rounds: first stretching the right side and then the left side.
***Remember to be gentle with yourself, take things at your own pace. Contact a professional yoga instructor in your area for help achieving proper posture or help modifying any moves that are too strenuous for your personal level. Consult with your personal health care provider, especially for those with back problems, or high blood pressure to see if this routine is for you. It is recommended that pregnant women discontinue Sun Salutation after the first trimester.***
Fondran, K. (2008). THE EFFECT OF SURYA NAMASKARA YOGA PRACTICE ON RESTING HEART RATE AND BLOOD PRESSURE, FLEXIBILITY, UPPER BODY MUSCLE ENDURANCE, AND PERCEIVED WELL-BEING IN HEALTHY ADULTS. (Electronic Thesis or Dissertation). Retrieved from https://etd.ohiolink.edu/
Bhavanani AB, Udupa K, Madanmohan, Ravindra P N. A comparative study of slow and fast suryanamaskar on physiological function. Int J Yoga [serial online] 2011 [cited 2015 Apr 8];4:71-6. Available from: http://www.ijoy.org.in/text.asp?2011/4/2/71/85489 BHUTKAR, M., BHUTKAR, P., TAWARE, G., SURDI, A.. How Effective Is Sun Salutation in Improving Muscle Strength, General Body Endurance and Body Composition?. Asian Journal of Sports Medicine, Tehran, Iran, 2, dec. 2011. Available at: <http://asjsm.tums.ac.ir/index.php/asjsm/article/view/127>. Date accessed: 09 Apr. 2015.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.
Last modified: June 15, 2017