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Suryanamaskar is more than weight loss

Suryanamaskar can do to your body what months of dieting cannot. And it can do to your

mind what no spiritual discourse can.

Not surprising, the world is going crackers over this ancient yogic tradition of worshipping therising sun. What with the likes of Jennifer Aniston, Victoria Beckham and Kareena Kapoor

endorsing it over gym workouts and bizarre diets.

From improving your posture, strengthening muscles to whittling extra inches around the

waist, the benefits of Suryanamaskar are many, provided you adapt it the right way. A set of

12 fixed, cyclic postures define Suryanamaskar which when performed repeatedly at an

easy pace can bring a sense of well being, almost immediately. However, those with a heart

condition, arthritis or slip-disk, need their doctor's consent before starting the routine.

Suryanamaskar's surging popularity notwithstanding, jumpstarting a schedule is most

definitely not the best thing to do for afitnessnovice. If you have been gravely out of form ina way that you haven't stretched your muscles in ages, first give your body some time to

open up, which you can do with some flexibility and stamina-building exercises before

embarking on the more arduous 'Suryanamaskar'.

And once your body has registered a certain fitness level, you can begin with a set of three

Suryanamaskars in the first instance and increase it to five then ten and more depending on

your stamina. Anymore than clocking up numbers, it is important to get each posture right,

for the very essence of this yogic ritual lies in perfecting every move. To say the least, it can

be an uphill task for beginners. But our expert-backed warm-up exercises are sure to make

Suryanamaskar less strenuous and ever so graceful.

1. Neck: Breathe in while you turn your neck to the right and breathe out as you come back

to the starting position. Again, breathe in while turning your neck to the left and breathe out

in the centre. Repeat this movement thrice. Rotate your neck first clockwise and then anti-

clockwise.

2. Arm and shoulder: Stretch your arms out in front of your chest and move your palms up

and down, then sideways. Further on, rotate your fist clockwise and anti-clockwise. To relax

your arms, place your palm on your shoulder and move your shoulders first clockwise then

anti-clockwise.

3. Knee: Bend forwards with your palms resting on your knees, join your knees and move

forwards and backwards. End the routine by rotating your knees clockwise and anti-

clockwise.

4. Stomach and back: Interlock your fingers over your chest and slowly raise your hands

upwards while you breathe in and stand on your toes. Return to Position 1 as you breathe

out. Repeat this cycle three times.

5. Legs and waist: Stretch your legs wide in standing position, touch you left toe with the

right hand, then the right toe with the left. Keep your knees straight while you do so. Repeata few times.

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and bringing your right foot side by side with your left one. As you straighten your knee, raise

your back to arch in a standing position with your head as close as possible to the knee and

your hands on either side of your feet.

Posture 11# Take a deep breathe and raise your arms up in the air as you straighten your

back and gradually bend over backwards, akin to Posture 2. Your knees stay straight all thewhile.

Posture 12# Bring yourself to Posture 1 from here with your hands folded before your chest

in prayer, and your spine erect, your knees straight and your eyes shut in meditation.

With Posture 12 you complete one full circle of Suryanamaskar. From here you can flow

back to Posture 2 to continue the routine. However, always follow up your Suryanamaskar

regime with Savasana, better known as Corpse Pose. In this posture, you lay down on the

floor with your legs and arms apart, your palms facing the sky, and eyes deep shut. Breathe

in and out heavily and try to focus your thoughts on something happy. Stay on this way for afew minutes and you will feel a sense of calm run down your body like a drug.

Weight lossis just one consequence; you can so much as put your life together with this

ancient yogic tradition.

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