Surya Namaskar is one of the famous yoga poses that strongly helps in preventing memory loss, builds concentration and focus, and improves the functioning of the brain. The yoga pose is also a well-known therapy to cure disorders related to blood pressure and strengthens cardiac muscles.
When and where should you do it?
Surya Namaskar should be practiced every day. One should fix a well-ventilated place or spot to practice the yoga regime. It is wise to fix a specific time of the day to practice it, preferably in the morning, before breakfast or after a bath in an empty stomach.
- Begin with standing in the prayer pose known as Pranamasana.
- Then, inhale and lift up your arms and keep your biceps close to the ears.
- Now, breathe out and simultaneously bend forward keeping your spine erect.
- Next, breathe in again while pushing the right leg back, with your knees on the floor and take your left leg back bringing it in a stick-straight pose.
- Now, bring your knees down and exhale keeping your hips and abdomen off the floor.
- Then, raise your chest and enter into the Cobra pose, with elbows slightly bent.
- Now, breathe out and get into a downward-facing pose like a dog.
- Next, bring the right foot forward while breathing in, then breathe out and bring left foot forward too, with your palms on the floor.
- Then, breathe in and roll your spine behind with your hands raised.
- Exhale and get into mountain pose.
How many times to do it?
Each round of Surya Namaskar comprises 12 yoga poses or asanas. So, on repeating it 12 times from both sides, 288 poses are practiced which usually takes 20 minutes. Practicing one round of Surya Namaskar burns approximately 13.90 calories.
Beginners are generally advised to start with four rounds of Surya Namaskar that makes you burn near about 55 calories. The rounds should be gradually increased according to the capability of one’s body. 12 sets of Surya Namaskar burn approximately 156 calories which is equivalent to a rigorous exercise in the gym for an hour.
What are the benefits?
Regular practice of Surya Namaskaar or Sun Salutation offers ample of benefits for every part of the body.
- Improves blood circulation.
- Strengthens overall body including the neck, shoulders, arms, wrists, fingers, back, stomach, waist, abdomen, intestines, thighs, knees, calves and ankles.
- Provides the body a rigorous workout which reduces excess fat.
- Helps in muscles toning and keep them lean and strong.
- Helps in mind relaxation and reduces anxiety and restlessness.
- Improves concentration and brings inner peace.
- Enhances flexibility of the spine and limbs.
- Improves body posture and enhance general attractiveness
- Helps in the effective functioning of all internal organs.
- Brings calmness mind and improves sleeping habits.
5 YOGA POSES THAT IMPROVES YOUR SLEEP
Yoga before bedtime allows the toxins in the body to release. It also calms the mind and takes the day-to-day stress off the body. In other words we can say, this rejuvenates the body and helps in getting a good night’s sleep.
Here are five yoga poses that will help you to get a stress-free and restful sleep. The great thing about these poses or asanas that these don’t need a proper yoga mattress on the floor, it can be done in bed.
Supta Jaṭhara Parivartānāsana (Supine Spinal Twist)
This pose helps in stretching the back and the spinal column. It helps in releasing stress, which is a must thing before bedtime. It also quiets the mind and stimulates the abdominal organs, kidneys and intestines. You can also place a folded blanket or a pillow under the knee, if it hurts. People suffering from chronic knee injuries are advised NOT to do this pose.
Balasana (Child’s Pose)
This is a relaxing pose that calms down the mind and helps in relieving the stress and fatigue. It stretches the thighs, hips and ankles. People suffering from back pain are advised to put a pillow under their torso. People with high blood pressure and knee injuries are advised NOT to do Balasana.
Supta Baddha Konasana (Reclining Goddess Pose)
This is a classic soothing pose, Supta Baddha Konasana not only calms down the nervous system but also stimulates the heart by improving blood circulation in body. This pose is best known for relieving mental stress and mild depression and contributes a lot to sleep better. People with knee or groin issues should do this with support under the knees.
Viparita Karani (Legs-Up-The-Wall Pose)
This is a powerful pose for many issues including insomnia, stress, anxiety, headaches, menstrual cramps and menopause, which can ultimately impact sleep. It also provides relief for cramped or tired legs, improves circulation, and stretches the back of the legs and torso. The pose should be avoided if you have glaucoma or serious neck injuries.
Savasana (Corpse Pose)
Savasana is the best pose that rejuvenates entire body, mind and soul by releasing body stress and mental tension. The pose helps to get rid of the stresses of the day and makes you relaxed from head to toe. This also decreases blood pressure, oxygen consumption and metabolic rate and increases focus, concentration and energy levels.
These are the few simple yoga poses before bedtime that will help you to get better sleep than before.
WHAT’S THE RELEVANCE OF YOGA FOR THOSE WHO ARE BEREFT OF BASIC HEALTH FACILITIES AND DIE ON ROADS
While the union as well as our various state governments are incurring a heavy expenditure on celebrating International Yoga Day making it an officially recognised event to derive political mileage through distributing expensive T shirts to millions of participants and advertisements of crores of rupees there are still areas in the distant rural sectors or even towns of the country where millions of people devoid of two ends meal and bereft of adequate medical facilities are compelled to die for want of basic medical treatments and medicines as well as non availability of mobile ambulance services or lack of treatment for critical illnesses.
I am not going far but talking just of Uttarakhand state which achieved separate existence as a full fledged state on November 9th, 2000 and even after last 18 years 32 lakh people of the interior villages have migrated to metropolises and towns out of the state in view of the lack of basic health avenues, medicines, treatments, jobs and educational faciities.
Not to talk of the condemned hospitals and health centres in the disctrict headquarters, even the Doon hospital in the state’s capital dose’nt have the provision for adequate delieveries of pregnant women who are compelled to deliever their infant either on the roads or at the hospital’s doorsteps. If we talk of the treatment or surgeries of critical illnesses like cardio vascular deseases, renal abnormalities or liver dysfunctions etc than we would rather be making mockeries of our own selves as even after the 70 years of independence and 18 years of getting separate statehood the Doon hospital still could not arm itself with such a dexterity to operate patients of these critical ailments. As a result the newly established high profile hospitals are minting excessive profits even from poor and hapless patients.
In the absense of roads and hospitals several patients die on the way while being transferred to the nearby hospital on a temperory carriage as below covering the distance of several kilometres comprising of a hapahazard way of steep height. On the one hand the state of Uttarakhand suffering from a massive fiscal deficit of staggering 44000 crores deviod of hospitals and adequate medical care is not ina position to provide state of the art ( technically sound) hospitals with free treatment and free medicines leading to umpteen number of deaths on the other hand the state chief minister and the union government is busy spending crores propagating Yoga as a brand for good health.
In fact if one looks at the excessive hard work of village women of Uttarakhand the amount of hard work she puts daily in domestic chores and struggle in daily life including day long hard work in agricultural fields it is no less than Yoga, rather far far more laborious exercises incomparable with what we aremade to do on lush green grounds of FRI Dehradun. Yoga is undoubtedly very necessar for good health of the citizens but prior to that its the moral and constitutional duty of those at the helm of governments to improve to soci economic lot of the peoole at the grass root level.
This ( Yoga celebration with vulger osentation) seems to be a highly hypocritical and topsy turvy kind of a situation which makes a diret mockery of the poor, economically marginalised and deprived classes of the society whoare still struggling at the ground level for their survival and sustenance even after 18 years of separatestate existence and 70 year of independence from the British raj of neo colonialists. What’s your take friends?
Modi celebrated Yoga day with 50000 people while Ramdev with 2 lakh
The prime minister Narendra Modi today performed Yoga exercises alongwith fifty thousand people including large number of politicians, ministers of Trivendra Singh Rawat’s cabinet, students, youths, bureaucrats and partymen in the sprawling lush green lawns of FRI Dehradun constructed by the Britishers diring the pre Independent era. In several states of the country aswell as in various countries of the globe Yog exercised were conducted with heavy particiation of people from across the spectrum to celebrate the International Yoga day.
Right from the President to India to a commoner around the globe celebrated the UN recognised International Yoga day, a matter of immense pride and privilege for India. The prime minister Narendra Modi while addressing the Yoga participants at Forest Research Institute Dehradun said that it was for the very first time in the global history that the UNITED NATIONS accorded its official recognition without any reluctance and if, buts immediately recognising Indian Yoga science as the most acceptable and recognisable exercise for the longlife and sound health and mind of the entire humanity. Yoga is a long past inheritence which we have got from our ancestors and today the entire world is accepting and imbibing it in their daily routine and thanking India for such a precious gift.
Modi said today the entire world is celebrating yoga early in the morning and paying earnest obiesance to Sun God through their different Yoga postures when early morning sun rays are are showering their blessings on them. Prime minister Narendra Modi who had been practicing Yoga for the last several years is eell versed with all the Yogic exercises and was doing them with tremendous amount of ease. There was tremendous amount of enthusiasm, energy, vigour and vitality in all the people who participated in these exercises alongwith Prime miniser Narendra Modi.
While Yoga helps in enhancing and strengthing the peoples’ mental, physical and psychological health it also generates high amount of spiritualism amongst the participants. Therefore its in a way very credibly and solidly helping the BJP politically also. While the prime minister participated in the UK capital Dehradun to celebrate the international Yoga day, the actual Yoga stalwart whose untiring efforts helped grant yoga an international recognition and relevance Baba Ramdev celebrated the International Yoga Day in Rajasthan alongwith two lakh people with the state chief minister Vasundhara Raje performing Yogic exercises on the stage with half naked saffron Dhoti wearing richest saint and Yoga Guru Baba Ramdev who guided 2 lakh participants through his different postured yogic exercised. Almost all the state government and peoole of the states organised the event in their schools, colonies, societies, instititions and open parks.
PM Modi in Dehradun. Will participate in Yoga alongwith 50 thousand people on 21st June
Prime Minister Narendra Modi today reached Dehradun in an India Airforce plane which landed at the Jolly Grant Airport where he was received by the Uttarakhand Governor Dr. K. K. Paul, chief minister Trivendra Singh Rawat, Haidwar MP and former CM Dr. Ramesh Pokhriyal Nishank, BJP’s national secretary Tirath Singh Rawat,the newly elected Rajya Sabha MP Anil Baluni, MP from Tehri Garhwal Maharani Lakshmi Shah,State education minister Dhan Singh Rawat, UK BJP chief Ajay Bhatt n others.
Prime minister Modi will stay in Rajya Bhawan, Dehradun, tonight and will participate in Yoga exercise alongwith fifty thousand participants at the sprawling lavish lush green ground of the Forest Research Institute on the ocassion of International Yoga Day at 8.30 in the morning.
He will also address the gathering comprising of eminent yoga teachers and thousands of participants. He will be back to Delhi in the evening. Those who’ll share the dias with the prime minister are, the Uttarakhand Governor Dr. K. K. Paul, Chief minister Trivendra Singh Rawat, union Ayush minister and Ayush minister of Uttarakhand Dr. Harak Singh Rawat.
The BJP’s national chief Amit Shah is also visiting the state capital Dehradun on 24th June in the context of preparations for the 2019 general elections. The BJP chief will interact with party leaders, chief minister and ministers of hiscabinet including rank and file of the saffron party and will educate the BJP workers to strengthen the organisation at the booth level. He will also assess the performance of the state government and address a press conference as well.
It may be recalled that prime minister Narendra Modi has special kind of spiritual relationship and affinity with Uttarakhand. During the eighties (1980) when he was nt holding any prominent party post and was a common worker he very often visited Kedarnath for Lord Kedar’s obiesance. In 1980 he meditated for one and a half month in a cave in Garud Chatti near Kedarnath.
After and before becoming the Prime minister he visited Garhwal Srinagar to campaign for the party candidates and twice at Kedarnath.
Last year he visited Dehradun to inaugurate the over ambitious eight lane all weather road project the work on which is in full swing at the staggering cost of Rs. 12000 crores, entirely a union government’s project.
Why you should be doing Yoga ?
We have been hearing for a long time that doing Yoga is good for health but have we really given it a thought that how exactly it helps us to overcome various diseases and also let our body and mind to fight against dangerous diseases which people are facing on large scale because of change in lifestyle and environment. Pollution has increased so much and our immunity levels have gone down which has made people dependent on antibiotics and regular visits to the doctors. The average age of Indians have also come down where earlier people easily used to live for up to 90 plus years.
In today’s age doing Yoga is the solution which can help people to fight against various odds. It is like that you do not want to do but when you do it you feel good and like it. There are numerous benefits of doing Yoga but here are top 8 benefits which may be more than enough to motivate you to start doing Yoga and get rewarding and unbelievable benefits.
Yoga will help you to build up your confidence
There are 10 specific poses in Yoga which will help boost one’s confidence. In the initial poses beginners can use them and last few poses are for more advanced yogis. We all need good confidence level in our lives and if could get it by doing some yoga poses then it is awesome.
It can be done anywhere
The best part of Yoga is that it can be done anywhere whether you are traveling or enjoying at beach and you do not even need any tutor or Guru because YouTube has answers for all Yoga poses and exercises.
Any ways whole World has started acknowledging the importance of Yoga and its effects on mind and body which are obviously great effects and it should not be connected with any religion and if possible treat it as a food for mind and body because by doing so a person will live a good healthy life and this is what everyone wants to have so why not give it a try and improve your life with more energy.
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