| | | | | through movement). |
| | | | | - Stimulates and tones your Endocrine system |
| Sun Salutation (Surya Namaskar) is part of Hatha | | | | (especially the Thyroid, the master gland that |
| Yoga (the “physical” part of Yoga). | | | | controls all the other glands). |
| Sun Salutation has multiple mental and physical | | | | - Tones up the internal abdominal organs by alternate |
| benefits. In only ten minutes you can achieve a low | | | | stretching, compression cycles that results in better |
| impact workout that combines both Resistance | | | | digestion and bowel movement. |
| Training (e.g. weight lifting) and Cardiovascular | | | | - Increases spine and waist flexibility. |
| (“Cardio”) Training. | | | | |
| The fitness community accepts the fact that | | | | The mental benefits of Sun Salutation are similar with |
| cardiovascular exercise has reduced benefits (e.g. fat | | | | meditation. You can look at Sun Salutation as |
| burning ends once the cardio exercise stops). It also | | | | meditation in movement. It is not random that Tai-Chi |
| has disadvantages like tear and wear of joints. | | | | (Chinese) or Kata in Karate, have a similar focussed |
| Resistance Training on the other hand, has multiple | | | | mind on movement approach at the core of their |
| benefits: increases muscle mass hence more fat | | | | practice. Sun Salutation helps to: |
| burning capability, increases bone density to mention | | | | - Increase your mental focus and concentration. |
| just a few. The drawback: it is painful (I know I don't | | | | - Reduce depression, anxiety and stress by reducing |
| like the feeling of burning in my muscles, even though | | | | key markers like Cortisol. |
| I know it is good for me). Resistance training is also | | | | - Increase the quantity of “good mood” |
| time consuming and it may increase blood pressure | | | | neurotransmitters like Serotonin. |
| momentarily if not done properly. | | | | - Increase mind to body coordination which is very |
| A good compromise is Interval Training that consists | | | | good especially for older persons. |
| of hard alternated with light pace cardio exercise. And | | | | If done properly, twelve repetitions of Sun Salutation |
| this is exactly where Sun Salutation comes in. It is | | | | (six pairs of Sun Salutation starting with one leg and |
| similar with Interval Training by combining a low | | | | then the other), go a long way. It takes roughly |
| impact resistance training (push-ups, squats) with | | | | 30-40 seconds for one complete cycle (twelve |
| cardio exercise. Even better, the benefits of Sun | | | | postures flowing from one to the other). Add two |
| Salutation don’t stop at the physical level: your | | | | minutes of relaxation at the end, to allow your body |
| mind benefits as well. | | | | implement the “reset” you just performed, |
| Regular practice of Sun Salutation benefits your body | | | | and you are ready for the new day. |
| with: | | | | Ten minutes all together in the morning will help you |
| - Increased blood oxygenation by copious lung | | | | look at the unwinding life from a different |
| ventilation and this is great news for your heart. | | | | perspective. |
| - Stretches and tones your muscles keeping them | | | | Among many Sun Salutation techniques, Sivananda |
| supple and flexible. | | | | Sun Salutation stands out as an graceful flow of |
| - Clears your elimination channels helping your body | | | | twelve postures developed by Swami Sivananda, a |
| rid itself of toxins. This is especially good in the | | | | practicing medical doctor (MD) before taking up |
| morning after many hours of lack of movement | | | | monasticism, therefore developed by a person with |
| during sleep (the lymphatic system eliminates toxins | | | | knowledge of the human body. |