The Sun Salutation – Surya Namaskar

The key to weight loss, toning and strengthening the body is to combine Cardio vascular exercise with Body weight exercises and stretching and strengthening exercises like Yoga and Pilates.

Today I am going to shed light on the sometimes intimidating Sun salutation or the Surya Namaskar as it is known in Hindi in literature on Yoga.

The sun salutation is basically made up of 12 poses or postures which may be done in different rhythmic patterns depending on what you are looking to achieve from these movements.

If you want a cardio vascular workout then one must do the 12 postures fast but in perfect form and complete a minimum of 15 cycles with little or no rest between them. 1 cycle constitutes the right side leading first and then the left side leading.

If you want a more toning and strengthening effect then I suggest you perform the movements slowly using your breath as a counter. For instance when you do the 1st pose with your hands in the Namaste pose over your head with your back arched please hold that position for 1 inhalation and 1 exhalation and then you go into 2nd position which is the bend over with the head to knee hold.You can gradually increase the breathing cycles to 3 Inhalations and 3 exhalations.

The 3rd and most strenuous variation is when you fill your lungs with air lock your breath in your belly and perform all 12 poses with no breathing in between. Then you exhale and lock your breath and perform all 12 poses. The exhalation is mostly always more difficult to do. With practice you will get better.

The Surya Namaskar is also great for strengthening your mind and I usually use these poses and the different variations to focus on a problem I am having and then intend it’s resolution in the best way and the fastest way possible. It also teaches you to be calm and not to react without thinking.

The ideal exercise when you are travelling and have no equipment. You don’t need any fancy gear or clothes or even shoes! Just a yoga mat that fits easily in a suitcase. I suggest that you work up to 30 cycles for the best result and this should take you 30 minutes and then you can do another form of exercise which we shall talk about next time.

Stay Strong and Beautiful.

Avril Q is a Yoga and Fitness trainer, having personally battled weight and food issues since the age of 15. She sensibly combines diet and exercise that any person of any age group and fitness level can perform safely and effectively. Catch her blog -

http://30days360degrees4u.com

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