If You Could Do Only One Exercise, It Should Be This!

 

We all have days where we just can’t muster enough time or energy to go to the gym for a workout. There are also people who just hate working out and wish they could know that one exercise, which alone could make them fit and healthy for the rest of their life. If you belong to any of these categories, read on as this article is just for you.

Today we’ll talk about an exercise which is so effective that if you perform this and only this exercise for the rest of your life, you will still be fit, healthy and relaxed for the rest of your life. The exercise we are talking about is, Surya Namaskar.

The sun is the life source for this planet. In everything that you eat, drink and breathe, there is an element of the sun. Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses, performed so as to harness the solar energy to energize our internal system. Surya Namaskar has tremendous physical, mental and spiritual benefits. According to Yoga Guru Swami Ramdev, “Surya Namaskar is a complete workout on it’s own. If you could only do one yogic practice for the rest of your life, it should be Surya Namaskar.”

Surya Namaskar is a rhythmic practice of 12 postures co ordinated with one’s breath. Which means that some postures are done while inhaling and others are done while exhaling. Surya Namaskar when practiced in a fast pace, can be a great cardio vascular workout. Whereas, Surya Namaskar when practiced at a slow tempo, improves flexibility, tones the muscles and becomes a meditative practice. Studies have proved these varied benefits of Surya Namaskar, obtained by altering the tempo at which we perform this exercise.

 

Benefits of Surya Namaskar at the physical level :

 

1) Surya Namaskar makes the spine healthy and flexible

The spine is part of the central nervous system. It is responsible for all of the body’s functions. A defect in the spine’s structure can cause problems in the nervous system leading to various ailments.

All the 12 postures of Surya Namaskar focus on moving the spine in various ways, so as to make it supple.

 

2) Surya Namaskar is a great fat loss exercise

If you want to get rid of the stubborn fat, Surya Namaskar may be just for you. A study showed that 30 minutes of Surya Namaskar burns 417 calories. Compare this with running, which burns 414 calories and football, which burns 298 calories.

If you goal is fat loss, then perform Surya Namaskar at a fast pace.

 

3) Surya Namaskar makes you look younger

Surya Namaskar is a great full body workout. Therefore Surya Namaskar improves blood circulation in one’s body. Thereby helping you to slow down ageing.

 

4) Surya Namaskar improves digestion

As stated above, Surya Namaskar improves blood circulation throughout the body, including the intestines. This helps in better functioning of the digestive system.

 

5) Surya Namaskar regulates Menstrual Cycle

In women suffering from irregular menstrual cycles, regular practice of Surya Namaskar is found to be highly beneficial in improving the menstrual cycle. It also helps in abating menstrual cramps.

 

6) Surya Namaskar helps strengthen your muscles, joints. It also enhances your body’s flexibility.  

 

Benefits of Surya Namaskar at the mental level :

Surya Namaskar improves focus and brings greater clarity in mind. Surya Namaskar also helps in reducing stress and anxiety. In a study, conducted on a group of college students, performing Surya Namaskar for 14 days, 20 minutes per day, resulted in lower levels of stress and greater peace of mind.

 

Benefits of Surya Namaskar at the spiritual level :

 

Solar Plexus is a collection of ganglia and radiating nerves of the sympathetic system at the pit of the stomach. Solar plexus is said to be the seed of intuition inside the human system. Regular practice of Surya Namaskar broadens the solar plexus, thereby improving our intuitive abilities.

 

How to do Surya Namaskar Correctly

 

After watching dozens of videos on the web. I found the following video as the most detailed, in regards to performing Surya Namaskar correctly.

Time stamps for the video :

11:07 : Detailed break down of each posture of Surya Namaskar

24:30 : Follow along

 

 

Some Important Tips :

 

1) It is very important to perform Surya Namaskar in sync with one’s breath, to reap the maximum benefits from it.

2) Surya Namaskar should be done on an empty stomach.

3) Surya Namaskar is most beneficial when performed early morning as it wakes up your system and energizes you for the day. It can also be done in the evening, so as to relax the mind.

4) In order to make Surya Namaskar a meditative experience, while performing Surya Namaskar bring your attention to the flow of breath in the body.

5) To begin with, do 12 rounds of Surya Namaskar (6 rounds starting from the right side and 6 rounds starting from the left). Increase the count gradually from there.

6) You might find several versions on how to practice Sun Salutation. However, it is advisable to stick to one particular version and practice it regularly for the best results.

 

I myself do Surya Namaskar daily and can tell you from my personal experience that it has helped me greatly, specially in improving my flexibility, lung capacity and the suppleness of my spine. This is the reason I have included it, in a quick 30 minute fat burning total body workout, that can be performed any where !

I would love to hear your views in the comments below.

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