Sun salutation (part 1) exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sun salutation (part 1) )

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Name of exercise  Sun Salutation (part 1)
Other names of exercise Sun salutation (part 1)
Description of exercise Sun salutation, also known as Surya Namaskar, is a popular yoga sequence that consists of a series of 12 poses performed in a specific order. It is believed to have originated in ancient India as a way to honor and energize the sun, which is considered a source of life and vitality. The first part of the sequence involves standing poses such as Mountain pose, Forward fold, and Downward-facing dog, which help to stretch and strengthen the entire body. These poses also focus on deepening the breath and increasing circulation, promoting a sense of calm and balance. Sun salutation is a great way to start the day and prepare the body for a yoga practice.
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
  • Stand with hands at chest in prayer position.
  • Arch back and neck while lifting arms over head, palms together while inhaling.
  • Exhale and bend forward at trunk, knees straight, placing hands on floor next to feet.
  • Inhale and step back with left leg while bending right knee and arch neck upward as shown.
  • Next, exhale and step back with right leg into full push up position.
  • Inhale and lower body to close to floor, then push up with arms, keeping hips close to floor while arching neck and back.
  • Exhale and raise hips up and move soles of feet flat on floor, keeping legs straight.
  • Next, inhale, and bend right knee and step right leg forward between hands.
  • Repeat with left leg, exhale, and straighten knees, while keeping hands on floor, next to feet.
  • Inhale and stand up and arch back and bring arms over head, palms together.
  • Exhale and return to upright stance with hands at chest in prayer position.

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    Video Tutorial

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

     

    Body Part Chest, Lumbar, Abdominal, Hip, Knee, Ankle & Foot, Shoulder, Entire Body
    Type of Muscles Pectoral , Back, Gluteal, Quadriceps, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing, Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Rotation

    Benefits of exercise

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

  • Improved flexibility
  • Increased blood circulation
  • Strengthened muscles
  • Improved digestion
  • Reduced stress and anxiety
  • Improved posture
  • Increased energy levels
  • Improved respiratory function
  • Improved balance
  • Improved overall body strength

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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 is a popular yoga sequence that is known to have numerous benefits for the mind and body. However, there are certain situations when it is best to avoid this exercise. Firstly, if you have any injuries or medical conditions that may be aggravated by the movements involved in Sun salutation, it is important to avoid this exercise. This includes conditions such as back pain, knee injuries, or high blood pressure. Additionally, pregnant women should avoid Sun salutation as it involves deep stretches and inversions that may not be suitable for their changing bodies. If you are feeling fatigued or unwell, it is also best to skip this exercise and allow your body to rest and recover. In general, it is important to listen to your body and avoid Sun salutation if it does not feel comfortable or suitable for your current physical state. Consult with a doctor or certified yoga instructor if you are unsure about whether or not you should be doing this exercise.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Consult a doctor before starting if you have any medical conditions
  • Wear comfortable and breathable clothing
  • Take breaks if needed
  • Avoid overexertion
  • Pay attention to your breathing
  • Keep your body aligned and maintain proper form
  • Stay hydrated
  • Avoid practicing on a hard surface
  • Listen to your body and modify the poses if needed

    • Helpful in Diseases

  • arthritis
  • asthma
  • diabetes
  • hypertension
  • obesity
  • osteoporosis
  • thyroid disorders

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    Frequently asked questions

     

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