Sun salute exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sun salute )

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Name of exercise  AROM shld retract/thoracic ext – Sun Salute
Other names of exercise Sun salute
Description of exercise Sun Salutation, also known as Surya Namaskar, is a popular yoga sequence that involves a series of 12 poses performed in a flowing motion. It is a traditional way of paying homage to the sun and is believed to have numerous physical and mental benefits. The sequence starts and ends with a standing pose, with the other poses including forward bends, backbends, and inversions. Sun Salutation helps improve flexibility, strength, and balance, while also increasing blood circulation and calming the mind. It is a complete workout for the entire body and can be modified for all fitness levels. Practicing Sun Salutation regularly can bring a sense of energy, vitality, and peace to the body and mind.
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
  • Begin with hands in front of chest as shown.
  • Keeping hands together, bring elbows together, while raising arms up.
  • As elbows straighten, separate hands, and rotate them outward.
  • While bringing shoulder blades together, pulling arms back and downward.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Rhomboid or Trapezius, Latissimus Dorsi, Back, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation, Abduction, Adduction, Horizontal Abduction, Adduction, Horizontal Adduction
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Elevation, Depression

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Boosted energy levels
  • Reduced stress and anxiety
  • Strengthened muscles
  • Improved digestion
  • Increased blood circulation
  • Improved focus and concentration
  • Improved lung function
  • Improved overall physical and mental well-being

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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 salutations, also known as Surya Namaskar, are a popular sequence of yoga poses that are typically performed at the beginning of a yoga practice. While this exercise can have many benefits, there are certain situations when it should be avoided.Firstly, if you have any injuries or medical conditions that may be aggravated by the movements in the sun salutations, it is best to avoid this exercise. This includes issues with the wrists, shoulders, or lower back.Additionally, if you are feeling fatigued or have low energy levels, it is best to skip the sun salutations as they can be physically demanding.Lastly, if you are pregnant, it is recommended to avoid sun salutations or modify them under the guidance of a qualified prenatal yoga instructor. This is because certain poses and movements may not be suitable for your changing body and could potentially harm you or your baby. It is important to always listen to your body and avoid any exercises that do not feel comfortable or safe for you.

    • Precautions

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

  • Warm up adequately before starting the exercise
  • Listen to your body and do not push yourself beyond your limits
  • Maintain proper form and alignment throughout the exercise
  • Breathe deeply and evenly throughout the entire sequence
  • Start slow and gradually increase the pace
  • Avoid practicing on a hard surface, use a yoga mat or towel for cushioning
  • Keep your movements controlled and avoid jerky or sudden movements
  • If you have any injuries or health conditions, consult a doctor before attempting the exercise
  • Do not force yourself into any poses that feel uncomfortable or painful
  • Stay hydrated and take breaks as needed.

    • Helpful in Diseases

  • arthritis
  • diabetes
  • heart disease
  • osteoporosis

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    Frequently asked questions

     

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