How To Be More Peaceful In Only 30 Minutes: Sun Salutation!
Surya Namaskar (better known as the Sun Salutation) is a yoga technique that originated in India and will make your life a lot happier and healthier in only 30 minutes everyday. It’s recommended to do it between 8 and 8:15 in the morning on an empty stomach, but there’s no harm doing it anytime you want during the day.
Surya Namaskar is a set of 12 yoga asanas (postures) that provide a cardiovascular workout, which is a very effective way to get your body in shape, stay healthy and keep your mind calm.
Sun salutations are good especially for your back and for your muscular system. The technique is very easy and you don't need anything else but yourself!
Now let’s look at how to do it:
1. Pranamasana (Prayer pose)
Keep your feet together and balance your weight equally on both feet. Join your palms together in front of your chest. This posture helps you to relax and be calm.
2. Has taut tana Sana (raised arms pose)
While inhaling, stretch your arms above your head, palms facing upward. Arch the back and stretch the whole body. This posture stretches your chest and abdomen.
3. Hasta Padasana (Hand to foot pose)
Exhale completely, bringing your hands down to the floor. Keep your legs straight and perpendicular to the ground. The knees may be allowed to bend a little, if needed. This posture massages the abdominal organs.
4. Ashwa Sanchalanasana (the equestrian pose).
Inhaling, extend the left leg back and drop the knee to the ground. The right knee is bent and kept between the hands and the right foot placed flat on the ground. Lift the spine and open the chest. Concentrate at the eyebrow center.
5. Dandasana (stick pose)
As you breathe in, take the right leg back and bring the whole body into a straight line.
6. Ashtanga Namaskara (salute with eight parts or points).
As you breath out, gently bring your two hands, two feet, two knees, chest and chin to touch the floor.
7. The Bhujangasana (cobra pose)
As you breath in, keep your elbows bent and look up. The knees and lower abdomen remain above the floor. It is very helpful in relieving tension in the back muscles and spinal nerves.
8. Parvatasana (Mountain posture)
Simultaneously raise the buttocks and lower the head between the arms, so that the body forms a triangle with the floor. Try to place the heels flat on the ground.
9. Repeat the fifth step and stay like that for a little while.
10. Repeat the third step as you breath in.
11. Repeat the second step and breath out.
12. Do the namaskar mudra and prepare for the next set of poses.
How many calories do you burn doing sun salutations? Let’s compare it to a couple of exercises:
Weight lifting = 199 calories
Tennis = 232 calories
Basketball = 265 calories
Beach Volleyball = 265 calories
Football = 298 calories
Biking = 331 calories
Climbing = 364 calories
Running= 414 calories
Surya Namaskar = 417 calories
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