Yoga practice is incomplete without Surya Namaskar. This ancient yogic practice is often called Sun Salutation. It means to pay respect to the sun.

Surya Namaskar consists of seven asanas that are performed in a specific 12-step pattern. This workout engages your mind, body, and spirit as you move through the twelve postures. A sequence of yoga postures stimulates muscles as well as organs. It also energizes the chakra system that promotes concentration and stillness of mind helping people become more focused.

The practice of Surya Namaskar yoga is beneficial to your digestion. It ensures the smooth functioning of the digestive tracts by improving blood flow in the intestines. Yoga asanas help reduce stress and anxiety by reducing cortisol, the stress hormone.

It is everyone’s desire to look beautiful and young, and Surya Namaskar can assist you in achieving this goal. Surya Namaskar enhances blood circulation, giving a radiant glow to the face. Additionally, it prevents wrinkles and other problems associated with early aging. It is said that Surya Namaskar helps women build stronger abdominal muscles and regulate their menstrual cycles.

The purpose of asanas is to nurture a healthy body, mind, and heart. A few minutes of Surya Namaskar practice every day can make a huge difference in many aspects of your life.

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In celebration of 75 years of Independence, the Ministry of Ayush in cooperation with the National Yogasana Sports Federation and ICCR launches the 75 crores Surya Namaskar project – a 21-day celebration of good health and unity.

The project encourages everyone across the globe to perform a series of Surya Namaskars beginning on January 1, 2022, and culminating on February 7, 2022. All are welcome to register through the website and receive their Certificate of Participation upon completing the program. Surya Namaskar or also known as Sun Salutations – a series of 12 yoga poses that is best performed early in the morning to encourage a healthy body and a calm mind.

Yoga

Yoga has recently gained a huge international following in the past decade as more enthusiasts learn and teach yoga across the world. The practice has existed for thousands of years combining poses, breathing exercises, and meditation. Many have discovered its physical and mental benefits and how anyone could learn and practice these exercises.

Surya Namaskar

Never tried yoga before? Let’s get you started with a step-by-step guide into the poses for performing Surya Namaskar or Sun Salutations.

1. Pranamasana or the prayer pose. Stand up straight with your feet firmly on the floor. Balance your weight evenly with your elbows hanging at your sides with your palms facing forward. Breath steadily and calmly focusing on finding your center.

2. Hasta Uttanasana or the upward salute. Begin with inhaling deeply as you look upward. Followed by slowly raising your arms above your head as you keep your palms together. Enter a slight backbend by moving your hips forward.

3. Hasta Padasana or the standing forward bend. As you exhale and keep your legs and back straight, try to bring your chest closer to your thighs with the crown of your head aimed at the floor. Try to line your fingertips with your toes.

4. Ashwa Sanchalanasana or the lunge pose. First, Inhale as you bring your right knee towards your chest, and second, stretch your left leg backward. Try to balance your body as you raise your head forward.

5. Adho Mukha Svanasana or the downward-facing dog pose. Step one is to plant your palms firmly on the ground. Second, create an inverted “v” by pushing your hips backward as your palms and feet remain on the ground.

6. Chaturanga Dandasana or the plank pose. Exhale and keep your body parallel to the ground by extending your right leg next to your left leg. As your palms stay firmly on the ground, balance your body as you try to form a straight line and try to breathe steadily.

7. Ashtanga Namaskar or the eight-limbed pose. Exhale and bring your knees to the floor as your raise your hips slightly from the ground. Keep your chin rested on the floor. Breathe and hold the position keeping your chin, palms, chest, knees, and feet touching the floor.

8. Bhujangasana or the cobra pose. Slide forward and as your legs and abdomen rest on the ground, use your palms to slowly push your upper body upward. It resembles a cobra raising its hood.

Towards the end, work your way backward by returning first to Adho Mukha Svanasana, the second is to take the Ashwa Sanchalanasana pose. The third is to use the Hasta Padasana. Lastly is to proceed to Hasta Uttanasana. You should now be back to the original prayer position. Successfully practice and complete these steps to help strengthen your body and mind.

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Brahma Muhurta can be defined as a passage of time, which occurs early in the morning, depending on the sunrise. Brahma Muhurta is a total time interval of 96 minutes, and one muhurta lasts for 48 minutes. So, a total of 96 minutes would mean two muhurtas before sunrise.

Let us assume that the sun rise is clocked at 6 am in the morning. Therefore, the first muhurta would start at 4.24 Am and would finish it 5,12 am. Then the second muhurta would last till 6 Am where one would start seeing the sunrise, signaling the end of the Muhurta. As per Hinduism, the Bramha muhurta is the ideal time to engage in Yoga exercises, or in religious worship. This would also include continues meditation, which will have a much greater effect than any other ordinary day. This leads us to question on what is the specialty of this time interval and its effects, which are explained in the passage found below.

Specialty, effects & Health Benefits of exercising at Brahma Muhurta Time

1. Waking up early at time of Bramha Muhurtha:

The religious minded Hindus have always believed that the Brahma Muhurta time, is when the mind is kept fresh, and would absorb fresh knowledge and perceive it too. Therefore, a walking exercise, which starts in the first muhurta ends only after 96 minutes at the rise of the Sun. The theory is further propounded by the Ayurvedic experts, that the walking undertaken during this period, chanting or murmuring the lord’s name has manifold health benefits, in comparison with the normal days walk given the same time interval. the result of all these, is that the person who follows this routine is blessed eternally with sound health.

2. The ‘ME’ time:

It is no strange news, that people have to go about their pursuits in life, every day, which may result in others being benefitted more. Therefore, the choice becomes none at that point of the day. But, the Bhrama muharta time, is where they can chase their own pursuits towards the strengthening of their religious beliefs and optimizing their exercise routine, which result in wonderful benefits to their mind, body & soul. Therefore, one needs to create the special time and the Brahma Muhurta time is heralded as the best.

3. The ‘Oxygen “factor:

All of us know, that oxygen is there in the atmosphere. But this oxygen tends to get contaminated as the day progresses with all kinds of carbon emission fro motor vehicles, toxic air from factories. The Brahma Muhurta time is best time for inhaling oxygen, which is purest in its form. This is called nascent oxygen or in other words. it mixes easily with the blood, and thus could be called “Oxy Hemoglobin”. Therefore, this is the best result one could hope for, when exercising at the Brahma Muhurta time, which would lead to multiple health benefits, which are briefly described below.

• Relief to cramps, pain etc.:

Yoga or walking stretches’ every muscle and nerves in your body. Doing it through Brahma muhurta time, would have more benefits, thanks to the pure oxygen factor and there would be fast relief to cramps, body pain etc.

• Boost in Energy levels:

Since the blood circulation is on a high, exercising during the Brahma Muhurta time ,the chances are that the adrenalin gets pumped better, which would lead to energy levels never experienced before.

• Best for developing an immune system:

An Immune system, is through which all the radical bacteria can be kept at bay. With good blood circulation, immunity is at its high. This would lead to a non-disease life.

• Minerals & Vitamins: There are many vitamins and minerals the human body needs to stay healthy. With clean blood circulating, vitamin and mineral oriented food gets easily absorbed in the mainstream, contributing to good health and increased power to exercise.
• The Ph factor: The ideal PH should be 7.4. This is what separates us between becoming alkaline or acidic. Early morning exercises, purifies the blood, and the acidity is removed to a large extent.
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Ideal Yoga exercises to be done during Bramha Muhurtha time:

During the Brahma Muhurta time, there are high levels of energy present in the atmosphere. This is called ‘Prana” in Sanskrit, and there a few yoga exercises that can be done during the 96 minutes of the Brahma Muhurta time, which would have a splendid effect on one. They are:

• Surya Namaskar: A Yoga exercise to welcome the sun, and worship the sun god. The movements start out easy, but would get slightly complicated during the 4-minute asana or ritual. The whole body is stretched to the maximum, with the loosening of muscles being felt. Doing it twice in a single muhurta is ideal.
• Nadi Shodan Pranayama: This yoga asana purifies the energy channels. It has everything to do with breathing and the alternate way of breathing too. It does away with the heat created inside the system, and helps retain the normal temperature. Since the air is clean during muhurta time, it becomes an invaluable exercise.
• There are other asanas too, which can remove the fat, gives you a certain lightness and strengthens your digestive system.

Swimming:

Swimming is an ideal exercise and the best, as it calls for all exertions of the body. A swim during the second muhurta is ideal .

Who should not practice exercising during Brahma Muhurta time:

• Women who are pregnant.
• very young children.
• old people, who are not used to the timings of this auspice’s hour.
• People who are mentally sick or physically handicapped.
• People who know the previous meal is yet to be digested, and are still feeling full in the stomach.

Even though it is a religious belief, the facts are undisputable. The body and mind are enhanced in the process, and the power of concentration is also found to increase. Ideally, a healthy person, who has followed the rituals in his yester years of the Muhurta , should practice this.

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Read also the yoga exercises to do to cure or prevent Thyroid disorder, Yoga postures (asanas) to cure diabetes. If you are visiting India and are a Yoga fan, don’t miss to check out these best yoga hubs in India.

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Cultural Importance

The Sun is considered as the source of life on Earth and so paying respect to the Sun is an important ritual in many cultures around the world. Surya Namaskar is named as such because while we perform the Yoga postures of this exercise, we also worship Surya, the Sun God. Hence, this exercise is generally done in the morning, although it can also be done at sunset. If you do this late in the evening, you will be doing Chandra Namaskar (Moon Salutation) instead of Surya Namaskar. Chandra Namaskar requires one additional posture.

The Basics of Surya Namaskar

Surya Namaskar is a cyclical exercise that consists of multiple Yoga postures that help stretch and strengthen our limbs, muscles and spine. Depending on how this exercise cycle is counted, Surya Namaskars may have 10 or 12 postures. In most cases, 1 Surya Namaskar comprises 12 postures (12 asanas) out of which 4 postures are performed twice in one cycle. Surya Namaskar is said to be a complete workout that is beneficial to the various organs and systems of the body. Many people also use it as a warm-up exercise.

Effects of Surya Namaskar on your body

Surya Namaskar gives your entire body a good stretch- something the body really needs in our busy yet sedentary lifestyle. The postures of the Surya Namaskar work on the arms, legs, back, heart, liver, stomach and intestines. If done at a slow pace, every Sun Salutation helps strengthen your core muscles. At a fast pace, Surya Namaskar is a great cardio workout for your heart and can help burn fat as well.

The physical postures in Surya Namaskar require appropriate breathing techniques to go with each asana. The inhalation-exhalation process along with the correct asana, activates all the 5 Chakras of the body, improves blood circulation, respiration, stamina, focus and alertness. It also lowers anxiety levels by regulating the functioning of the thyroid gland, keeps your skin looking healthy, improves memory and delays signs of ageing.

Unlike many other forms of exercise, Surya Namaskar is all about quality over quantity. Of course, doing a higher number of Sun Salutations is beneficial to the body, but it is important that each Surya Namaskar is done right and not in a hurry to reach a target number. This can cause injury, breathlessness, sudden cramp in limbs or pain in internal organs.

Number of Surya Namaskars to be done

A single cycle of Surya Namaskar can help you burn 13-15 calories. This number may seem small at a glance, but doing a greater number of Sun Salutations each day, will ensure that your metabolism functions better. You will eventually burn more calories and increase muscle strength, flexibility and balance. You can choose to do as many sets per day as you feel comfortable. Beginners can start with just 5 Surya Namaskars while experienced Yogis are known to perform more than 100 Sun Salutations each day. If you follow a regular exercise routine and are sufficiently active, 12 Surya Namaskars each day an ideal number. Holding every posture for 15-30 seconds is supremely beneficial for the body.

Most people today begin and end Surya Namaskars just like any other form of exercise, but the Sun Salutations generally begin with a small prayer to the Sun by chanting of mantras with each posture.

Precautions

If you are healthy, not extremely over-weight, have no major health complaints, illnesses or pain, Surya Namaskar is a risk-free, ideal workout routine for you. But it is best to perform any exercise under expert supervision. If you wish to begin a Surya Namaskar routine, but have some health concerns or temporary problems, you must consult a doctor before you begin. Senior citizens, pregnant women, patients with high blood pressure or those suffering from back problems should refrain from doing this exercise routine.

A wholesome workout

Surya Namaskar is said to be a Sarvaanga Sundar exercise (complete body, beautiful/healthy workout) as it connects the mind and body, brings harmony to all the systems of the body and leaves you feeling energized, strong and positive. Make Sun Salutations a part of your daily exercise regime and notice a positive difference in your mood, appearance, strength and emotions.

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The post Surya Namaskar – 12 Steps to a Healthy Body appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

“I noticed irregular periods for the past three months and decided to check with a gynaecologist. I assured myself that nothing would be wrong as it was just the stress and hectic lifestyle. Upon meeting my gynaecologist, she asked me a few questions and asked me to do a few tests. I took the tests right away and was awaiting the results. Once again, I reassured myself that everything would be normal as this is a common problem among women in their early thirties. After the test results came, my doctor called me and asked me to meet her. She told me that I am having thyroid disorder and that is the root cause of all the hormonal and mental changes taking place in my body. I was speechless. I was in utter dismay as I always thought and was proud of myself that I am the healthiest person in my life. Little did I know that it was the exact opposite of what I thought. Further the doctor explained to me that thyroid can take a toll on many parts of the including heart, throat and other organs. I slowly began to pick up the courage to ask her what’s the solution for this. She plainly answered that there is no specific treatment and that the real solution is to make a change in my current lifestyle. She asked me to attend yoga, wellness and meditation sessions. It was then I decided to try yoga and realized what its profound impact it had on my mental as well as physical health” – Priyanka, a patient of hypothyroidism since 2010.

Types and Symptoms of Thyroid Disorders:

Thyroid disorders have become common in India especially among teenagers and young women. There are two types of thyroid disorders:

1. Hypothyroidism– underactive thyroid
2. Hyperthyroidism– overactive thyroid

The symptoms of hypothyroidism are:

• Lethargy
• Fatigue
• Constipation

The symptoms of hyperthyroidism are:

• Sudden change in appetite
• Inability to fall asleep at night
• Highly anxious and nervous

Yoga to the Rescue:

The best solution to overcome any type of thyroid disorder is not only taking medication but also including yoga in your day to day activities. Yoga not only keeps you fit and healthy but also improves your mental balance and increases you focus. You can notice a gradual increase in your health when you start doing yoga.

Yoga Asanas:

Some of the beneficial yoga poses for hypothyroidism are:

Surya Namaskar

Cobra pose (Bhujangasan)

Sarvangasan (shoulder stand pose)

Sethubandhasan (Bridge pose)

Dhanurasan (Bow pose)

Halasan (Plough pose)

Matsyasan (Fish pose)

Some of the pranayamas that help in dealing with hypothyroidism are Ujjayi and Kapala Bathi techniques which are proven to be effective.

Some of the beneficial yoga poses for hyperthyroidism are:

Child pose (Balasan)

Suryanamaskars
Corpse pose (shavasana)

Cat stretch (marjaria asan)

The post Yoga for Wellness – Cure/Prevent Thyroid Disorder appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.

Cultural Importance of Surya Namaskar

The Sun is considered as the source of life on Earth and so paying respect to the Sun is an important ritual in many cultures around the world. Surya Namaskar is named as such because while we perform the Surya Namaskar Yoga postures of this exercise, we also worship Surya, the Sun God. Hence, this exercise is generally done in the morning, although it can also be done at sunset. If you do this late in the evening, you will be doing Chandra Namaskar (Moon Salutation) instead of Surya Namaskar. Chandra Namaskar requires one additional posture.

The Basics of Surya Namaskar

Surya Namaskar is a cyclical exercise that consists of multiple Yoga postures that help stretch and strengthen our limbs, muscles and spine. Depending on how this exercise cycle is counted, Surya Namaskars may have 10 or 12 postures or Asanas. In most cases, 1 Surya Namaskar comprises 12 postures (12 asanas) out of which 4 postures are performed twice in one cycle. Surya Namaskar is said to be a complete workout that is beneficial to the various organs and systems of the body. Many people also use it as a warm-up exercise.

Effects of Surya Namaskar on your body

Surya Namaskar gives your entire body a good stretch- something the body really needs in our busy yet sedentary lifestyle. The poses or postures of the Surya Namaskar work on the arms, legs, back, heart, liver, stomach and intestines. If done at a slow pace, every Surya Namaskar pose helps strengthen your core muscles. At a fast pace, Surya Namaskar is a great cardio workout for your heart and can help burn fat as well.

The physical pose in Surya Namaskar require appropriate breathing techniques to go with each asana. The inhalation-exhalation process along with the correct asana, activates all the 5 Chakras of the body, improves blood circulation, respiration, stamina, focus and alertness. Surya Manaskar also lowers anxiety levels by regulating the functioning of the thyroid gland, keeps your skin looking healthy, improves memory and delays signs of ageing.

Unlike many other forms of exercise, Surya Namaskar is all about quality over quantity. Of course, doing a higher number of Surya Namaskars (Sun Salutations) is beneficial to the body, but it is important that each Surya Namaskar is done right and not in a hurry to reach a target number. This can cause injury, breathlessness, sudden cramp in limbs or pain in internal organs.

Number of Surya Namaskars to be done

A single cycle of Surya Namaskar can help you burn 13-15 calories. This number may seem small at a glance, but doing a greater number of Sun Salutations each day, will ensure that your metabolism functions better. You will eventually burn more calories and increase muscle strength, flexibility and balance. You can choose to do as many sets per day as you feel comfortable. Beginners can start with just 5 Surya Namaskars while experienced Yogis are known to perform more than 100 Sun Salutations each day. If you follow a regular exercise routine and are sufficiently active, 12 Surya Namaskars each day is an ideal number. Holding every posture for 15-30 seconds is very beneficial to the body as wellsupremely beneficial for the body.

Most people today begin and end Surya Namaskars just like any other form of exercise, but the Sun Salutations generally begin with a small prayer to the Sun. Also, each breath and each posture is accompanied by a Mantra to be chanted.accompanied by chanting of mantras with each posture.

Precautions while doing Surya Namaskar

If you are healthy, not extremely over-weight, have no major health complaints, illnesses or pain, Surya Namaskar is a risk-free, ideal workout routine for you. But it is best to perform any exercise under expert supervision. If you wish to begin a Surya Namaskar routine, but have some health concerns or temporary problems, you must consult a doctor before you begin. Senior citizens, pregnant women, patients with high blood pressure or those suffering from back problems should refrain from doing Surya Namaskar Yoga exercise routine.

Surya Namaskar Yoga – A wholesome workout

Surya Namaskar is said to be a Sarvaanga Sundar exercise (complete body, beautiful/healthy workout) as it connects the mind and body, brings harmony to all the systems of the body and leaves you feeling energized, strong and positive. Make Sun Salutations a part of your daily exercise regime and notice a positive difference in your mood, appearance, strength and emotions.

Know another Yoga exercises from the Land of Hindus, India called Brahma Muhurta which is good for mind, body and relieves many illnesses.

Yoga has immense health benefits. Get to know the yoga poses which prevent or cure Thyroid disorder.

The post Surya Namaskar- 12 Steps to a Healthy Body appeared first on Indo Thai News Channel - Travel l Culture l News & Event l Food.