What is Sun Salutation?

 

Sun Salutation is a very noble asana described in scriptures. It is nothing but revering the "Sun God" who sustains life on the planet. We pray him to make our intellect right and truthful. People of the Brahmin community usually chant "Gayatri Mantra" (it is the one described in the Puranas) before doing this asana. The mantra is as follows:

                                                                               

Om Bhur Bhuva Swaha   Tat Savitur Varenyam    Bhar go Devasya Dheemahi     Dhiyo Yonah Prachodayat

A rough translation of this is as follows:

(We Pray to the glory of the creator, who has created the universe, who is worthy of worship, who is the embodiment of knowledge and light, who is the remover of all sins and ignorance. May he enlighten our intellect).

The word 'savitur' refers to sun who is the creator and sustainer of life in the universe. Hence it is evident that the sacred prayer is to the 'Sun God'. However we, the commoners are not strictly supposed to chant  the mantra, as we do consider the asana as a superb exercise.

How you are benefited

The digestive system becomes stronger. Digestion and absorption of food constituents becomes more efficient. Another important benefit is that this asana reduces obesity, particularly the fat deposit around the waste. (such persons are more prone to heart attack and stroke and many other body disorders). As the muscles and joints become more flexible, the  fat deposit of the body reduces and the person becomes more active. Sun salutation also benefits your mental make-up by ensuring the optimum functioning of central (cranial) and spinal nervous system. Mental abnormalities like hallucination, depression etc.disappears by continuous practice of sun salutation.

  REKINDLE EDUCATION (No child in the world would remain uneducated)

For Ladies

Ladies are particularly benefited by Sun Salutation. They are mainly intended to do the asana. Women after one or two deliveries generally becomes saggy and obese. This is mainly because of the deposition of fat around the lower abdomen, waist and thighs. (This phenomenon is particularly seen in in developing countries like India). Sun Salutation, if done regularly reduces the fat deposit and helps to regain the lost body structure. Over and above it helps women to rmaintain their natural beauty. 

Pregnant women are not advised to do sun salutation.

Preparations and precautions

The suitable time to do this asana is the time of sun rise or in the dusk ,at the time of sun set. After the morning activities take bath and do sun salutation. (There is nothing wrong in taking bath after doing the asana). Wear loose dress that do not hinder the body movements. The breakfast can be taken one hour after doing the asana.

People having peptic ulcer, Hernia and heart complaints have to consult doctor and a good yoga practitioner before doing sun salutation. I think they are not supposed to do this as it is a bit strainful asana

The beginners can do the asana two cource (times). Gradually as you become accustomed with the posture, increase the number of times. Increase the number up to 20 times This will only take 15- 20 minutes.

People who genuinely wish to come to a yogic way of life should avoid non-vegetarian food as far as possible. Eat more fruits and vegetables which contain fibers. Avoid smoking and consumption of alcoholic drinks, tea, coffee etc. so far as possible.

                                                                 
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                             Appears like Lilly, but flower is beautiful

                                    Beauty will always reveal itself

 

Advantages of Sun Salutation

• Body weight comes to the optimum level.
• Muscles become more strong.
• Helps to regain the body structure and natural beauty.
• The back bone and the joints become more flexible and therefore movements become easier.
• Reduces obesity.
• Every organ systems of the body become more strong.
• The nerves of the brain and spinal cord start functioning optimally.
• People who practice regular become more energetic and agile.
• Continuous practice prevents premature aging.
• Normalizes blood pressure and many many more advantages.
  

How to do?

Do the asana standing on a thick sheet in a well aerated room, as we do any other yoga postures, either sitting or standing. Let the mind be calm. Prior to sun Salutation do meditation for 5 minutes followed by Savasana (dead posture).

Step 1) Stand straight at 90 degrees with feet close together and hands touching either side of the body as in picture. Lift both hands, the palms joined together as if in praying position. (see picture- step-1). 

 

                                                                            Step 1

Step 2)  Lift the hands above the head. Inhale deep and slightly bend the portion  above the waist backwards. (see picture step-2)  

                                                                           Step 2


Step 3) Exhale and bend the whole body forwards. Bend till the palms touches the ground. Beginners will not be able to touch the ground. Do not worry, never try to touch the ground forcibly. With a few days practice you will be able to spread your palms on either side of the feet. At this stage your fore-head will touch the knees. Now you have completely exhaled. (This is 'Padahastasana) (See picture step 3)

Step   3

                                                        

Step 4) In this position extend the right leg backwards so that the toes touches the ground and heel upwards. Inhale and bend the upper portion of body  above the waist ,towards back as much as you can. Here also bend as much as you can till you gain efficiency. (see step 4)

                                                                    Step 4 

Step 5) Exhale and come to normal. in this position extend the left leg also backwards, so that the two legs are together. Do not change the position of the hands. (See picture Step 5). In this position the body remains almost parallel to the ground.

                                                                      Step 5  
Step 6) Inhale and bring the feet close to the hand, so that the back hunches up like a small mount. The look should be towards the groins. (see step 6)

                                                                    Step 6

Step 7) Exhale and stretch  so that  the whole body touches the ground.  Let the palms be on the level of the head. The hand knees are bend.

                                Step 7

 Step 8) Inhale and bend the upper portion of  the body above waist towards back as much as you can. (Bhujangasana)

                                                                            Step 8
Step 9) Exhale and bring the feet close to the hand and hunch the back as in step 6.

                                                                       Step 9
   Step 10) In this position bring the right leg close to the palms of the hand. (see picture Step 10). Inhale and bend the upper body towards the back as in the step 4.

                                                                        Step 10
Step 11) Exhale and bring the left leg also forward and assume the position of step 3 with the fore-head touching the knee and palms spread on the ground. (Padahastha position)

                                                                            Step 11
Step 12 Inhale and stand erect  with the hands above the head  and the portion above the waist bend slightly towards the back.

 

                                                                              Step 12

Step 13) Exhale and come to the beginning position of prayer. Do breathing 2-3 times and repeat by stretching the left leg. With that one round of Sun Salutation is complete. When you get enough practice try to do it 20 times. There is no need to do other asanas for person who do sun salutation regular.

Health And Yoga

For some more important information on Sun Salutation you may go to the website 'Health and yoga' .This site unlike many other yoga sites gives reliable information on Yogic procedures. For that please click the link below.

More on sun salute

You Tube

Watch a more or less correct way of doing Sun Salutation in the u tube. 


In the 'U Tube' two three steps reduced.( It is not a matter if one-two steps are reduced.)

How far medicines are effective in controlling body weight

People are spending huge amount of money on therapy (medicines), body wraps, special dietary materials etc. for reducing body weight. The United States' nationals alone, it is said spent $30 billions in 1992 on such materials. Medicinal treatments are used by doctors very rarely as they create many metabolic imbalances causing side-effects like cancer, heart complaints, diabetes in addition to several mental problems. In ladies no kind of dietary methods or medicines can be used during pregnancy period. The special dietary materials are often costly , and cannot be continued for long by the people. Surgical way in which the volume of the stomach is reduced by surgery ,to reduce the food intake is considered as a last resort , in the treatment of obesity.

The best resort for all types of people is to follow yoga and a systematic way of diet. You are spending no additional money on that, but still are immensely benefited. 

What should be the diet of overweight persons

                                  Avoid these items altogether
It is doubtless that for any person the diet should be a balanced one. It should contain all essential nutrients like proteins, carbohydrates, fats, minerals, vitamins etc. Choose low calorie diets  containing carbohydrates, essential fats and proteins. Don't choose protein rich diet with very low carbohydrates and fats. Because these three are essential nutrients to be included in the food in prescribed quantities.

Low calorie carbohydrates include fiber-rich fruits like vegetables, fruits as well as cereals like wheat,pulses etc. The are rich in carbohydrates, but contain low calorie. For fats we can select pulses like soya beans, olive oil etc. which contain low cholesterol mono unsaturated fats. Avoid milk and milk products (except butter milk), fried food, red meats, ready made foods, canned foods and fast foods.

Eat when you really feel appetite. Drink a glass of water before the main meals.Use in between fruits or fruit juices if one has no Diabetes. Diabetics may consult a Doctor and use fruits and other low calorie items suitable for them.

You are cheated

Today I have seen five advertisements.Two of the in them were attachments to the news paper and three on the television. All are about reducing weight. Before entering into that ,I have to say a word. I am not against Advertisements of any kind. In fact they have become a part of  our lives and are indispensable also for the sale of product.s But only understand that there is more business  in present day advertisements than any other concerns. I honestly think that there should be some ethics for Advertisements also.

Now read the Ads.

Ideal weight-Photos of two work-out machines and skinny lady standing in front.

Weight  loss in 20 days-Photos of a very fat lady and a thin figure of her (after the course).

Weight loss tablets-Developed by a Lady Doctor.

Many advertisements are fake and don't believe them. Only you have to find out which reliable and which is not. You can reduce weight by controlling your food intake to a certain extend. But there are exceptions. People who are hereditarily obese will not get much effect. Second, people especially youths who are staying away from their homes for professional purpose ,will have to eat from hotels and other food homes. They cannot stick on to food which they want to eat.  Another defect is crash dieting, the so called intentional form of cutting food may lead to undernourishment and adhered diseases.

Work Outs- There are high-tech gymnasiums, where they keep machines to develop  every muscles of body and get rid of excess fat.  Only thing is that, one has to eat bread dipped in   sweat. As one my colleagues Mr. Jitesh Karkar  put it:

" I went for nearly a year; go and crush your body and pay for that, nothing else!"

"Why?; it's only for your body.......yaaaar"

"What body!! You look at my body now. Now I've stopped for nearly six months because I cannot continue it because of my family problems. Is there any difference you feel?"

In fact Mr. Jitesh Karker was as fatty or even more than he was before. I simply nodded and put a smile!


But we cannot deny that it is effective . A major demerit is that only city people where there are such centers can go there. Besides people who do work out in gymnasiums will have tendency to eat more. I know some 'gym. masters' giving advice to eat more to the students. Above all ,work out cannot be done life-long. It only suits to our youthful years. Therefore when we stop work out ,the body  again tends to gain up weight, as it happened in the case of Karker!

Here is Yoga coming for your help. Yoga along with diet control would bring wonderful results!

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