Sun salutation beginner (part 2) exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sun salutation beginner (part 2) )

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Name of exercise  Sun Salutation Beginner (part 2)
Other names of exercise Sun salutation beginner (part 2)
Description of exercise Sun Salutation, also known as Surya Namaskar, is a series of yoga poses that are performed in a flowing sequence. It is a great way to start your day and energize your body. In part 2 of the beginner level, the sequence begins with the Mountain Pose, followed by the Upward Salute, Forward Fold, Halfway Lift, and Plank Pose. This is then followed by the Chaturanga Dandasana, Upward-Facing Dog, Downward-Facing Dog, and the Warrior I pose. The sequence ends with the Mountain Pose again. This series of poses helps to stretch and strengthen the entire body, improve flexibility, and increase focus and mindfulness. It is a great exercise for beginners to introduce them to the practice of yoga.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Continue by exhaling, bending knees, placing hands on floor and stepping back with right leg, placing knee on floor and then the same with left.
  • Inhale, exhale and lower chest to floor.
  • Inhale while straightening arms, arching back and neck, while keeping hips on floor.
  • Exhale and raise hips upward, keeping knees and arms straight until soles of feet are flat on floor as shown.

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    Video Tutorial

    https://www.youtube.com/watch?v=1xRX1MuoImw%26pp=ygUJI3Nvb3J5YW5h

     

    Body Part Neck, Lumbar, Abdominal, Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Entire Body
    Type of Muscles Cervical, Pectoral , Latissimus Dorsi, Back, Gluteal, Deltoid, Biceps, Triceps, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing, Kneeling, Prone
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Circumduction, Plantarflexion, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved flexibility
  • Increased blood circulation
  • Strengthened core muscles
  • Improved posture
  • Reduced stress and anxiety
  • Boosted energy levels
  • Improved digestion
  • Strengthened arms and shoulders
  • Improved balance and coordination
  • Increased mindfulness and focus

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Sun salutation beginner (part 2) exercise should be avoided if you have any existing injuries or medical conditions that may be aggravated by the movements involved. It is also not recommended for pregnant women, as it involves deep stretches and twists that may be uncomfortable or unsafe for the baby. Additionally, if you are feeling fatigued or unwell, it is best to avoid this exercise as it requires a moderate level of physical exertion. If you are new to exercise or have limited mobility, it is advisable to start with simpler, gentler movements before attempting Sun salutation beginner (part 2). It is always important to listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Start with a warm-up and stretch before beginning the Sun Salutation.
  • Listen to your body and do not push yourself beyond your limits.
  • Breathe deeply and evenly throughout the exercise.
  • Keep your movements slow and controlled.
  • Maintain proper alignment and posture.
  • Avoid jerky or sudden movements.
  • Modify the poses if you have any injuries or limitations.
  • Stay hydrated and take breaks as needed.
  • Do not force yourself into any pose that causes pain or discomfort.
  • End the exercise with a cooldown and stretch.

    • Helpful in Diseases

  • arthritis
  • back pain
  • constipation
  • depression
  • diabetes
  • fatigue
  • headache
  • insomnia
  • menstrual disorders
  • osteoporosis

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    Frequently asked questions

     

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