| Sun Salutation (Surya Namaskar) is part of Hatha | | | | - Stimulates and tones your Endocrine system |
| Yoga (the "physical" part of Yoga). | | | | (especially the Thyroid, the master gland that |
| Sun Salutation has multiple mental and physical | | | | controls all the other glands). |
| benefits. In only ten minutes you can achieve a | | | | - Tones up the internal abdominal organs by |
| low impact workout that combines both | | | | alternate stretching, compression cycles that |
| Resistance Training (e.g. weight lifting) and | | | | results in better digestion and bowel movement. |
| Cardiovascular ("Cardio") Training. | | | | - Increases spine and waist flexibility. |
| The fitness community accepts the fact that | | | | The mental benefits of Sun Salutation are similar |
| cardiovascular exercise has reduced benefits (e.g. | | | | with meditation. You can look at Sun Salutation as |
| fat burning ends once the cardio exercise stops). | | | | meditation in movement. It is not random that |
| It also has disadvantages like tear and wear of | | | | Tai-Chi (Chinese) or Kata in Karate, have a similar |
| joints. | | | | focussed mind on movement approach at the |
| Resistance Training on the other hand, has multiple | | | | core of their practice. Sun Salutation helps to: |
| benefits: increases muscle mass hence more fat | | | | - Increase your mental focus and concentration. |
| burning capability, increases bone density to | | | | - Reduce depression, anxiety and stress by |
| mention just a few. The drawback: it is painful (I | | | | reducing key markers like Cortisol. |
| know I don't like the feeling of burning in my | | | | - Increase the quantity of "good mood" |
| muscles, even though I know it is good for me). | | | | neurotransmitters like Serotonin. |
| Resistance training is also time consuming and it | | | | - Increase mind to body coordination which is |
| may increase blood pressure momentarily if not | | | | very good especially for older persons. |
| done properly. | | | | If done properly, twelve repetitions of Sun |
| A good compromise is Interval Training that | | | | Salutation (six pairs of Sun Salutation starting with |
| consists of hard alternated with light pace cardio | | | | one leg and then the other), go a long way. It |
| exercise. And this is exactly where Sun Salutation | | | | takes roughly 30-40 seconds for one complete |
| comes in. It is similar with Interval Training by | | | | cycle (twelve postures flowing from one to the |
| combining a low impact resistance training | | | | other). Add two minutes of relaxation at the end, |
| (push-ups, squats) with cardio exercise. Even | | | | to allow your body implement the "reset" you |
| better, the benefits of Sun Salutation don't stop | | | | just performed, and you are ready for the new |
| at the physical level: your mind benefits as well. | | | | day. |
| Regular practice of Sun Salutation benefits your | | | | Ten minutes all together in the morning will help |
| body with: | | | | you look at the unwinding life from a different |
| - Increased blood oxygenation by copious lung | | | | perspective. |
| ventilation and this is great news for your heart. | | | | Among many Sun Salutation techniques, |
| - Stretches and tones your muscles keeping them | | | | Sivananda Sun Salutation stands out as an |
| supple and flexible. | | | | graceful flow of twelve postures developed by |
| - Clears your elimination channels helping your | | | | Swami Sivananda, a practicing medical doctor |
| body rid itself of toxins. This is especially good in | | | | (MD) before taking up monasticism, therefore |
| the morning after many hours of lack of | | | | developed by a person with knowledge of the |
| movement during sleep (the lymphatic system | | | | human body. |
| eliminates toxins through movement). | | | | |