Suryanamaskars - Cardio at its best!

Suryanamaskar or Sun Salutations were a regular feature of our PE class in School. Though we grew up performing it but never really paid attention to the benefits much like most of things we learnt in school. Cut to present when you need to quickly add a quick cardio workout but arent willing to go through a series of YouTube videos that promise quick fat burn in 30 mins. Surya namaskar is a complete body workout that will not only tone your muscles and helps you with weight loss.  Not only this, it is a superb warm up for your HIIT workout.

Surya Namaskar is based on a sequence of seven asanas, of which five are repeated twice–making it a twelve-step salutation.

Starting position:

Stand erect with hands at their respective sides and feet as close together as possible. Place the body weight on the balls of the feet, towards the big toe. Hold the neck straight, abdomen in normal contour (deflated at its lower end but not necessarily drawn inwards), and chin drawn in.

The sequence of steps for doing Surya Namaskar :

1. Fold both the hands in Namaskar mudra and place them in front of the chest. Keep the shoulders and elbows relaxed and passively observe the breath (Pranamasana).
2. Inhaling keeping the feet firm, raise the arms (kept straight) above the head, slightly bending the trunk backwards (Hasta-uttanasana).
3. Slowly bend forward from the waist, keeping the legs straight and the head between the hands. Bring the hands down to the floor beside the feet and the forehead close to the knees (Hastapadasana).
4. Inhaling bend the left knee and keep it between the hands (palms on the floor) and move the right leg behind as far as possible. Raise the head up and simultaneously arch the spine backwards (Ashwa- Sanchalanasana).
5. Now exhaling move the left foot behind by the side of the right one. Straighten the arms and simultaneously raise the hips up to bring the head (facing down) between the arms. Keep the knees & elbows straight and the heels on the floor. (Adho Mukha Svanasana).
6. Now lower the body towards the floor so that the toes, knees, chest, hands and chin are in contact with the floor, keeping the hips slightly up. Maintain this position with the breath suspended (Ashtanga Namaskara).
7. Inhaling lower the hips and raise the head, arching the back till the hands are straightened, resting the palms on the floor (Bhujangasana).
8. Exhaling first lower the trunk and then raise the hips up to bring the head (facing down) between the arms. Try and keep the knees & elbows straight and heels on the floor (Adho Mukha Svanasana).
9. Inhaling, bend the right knee and keep it between the hands (palms on the floor) and move the left leg behind as far as possible. Raise the head up and simultaneously arch the spine backwards (Ashwa Sanchalanasana).
10. Exhaling bring the left leg to the side of the right one. Keep the hands on the floor beside the feet (palms flat on the floor) and straighten both the knees and bring the forehead close to the knees (Hastapadasana).
11. Inhaling raise both the arms and the head. Straighten the back then arch it gently backwards (Hasta-uttanasana) Exhaling straighten the trunk and bring both the hands down.
12. Hold the palms in Namaskar mudra in front of the chest (Pranamasana).                
    

                                                                                                                                                               (Source:The Yoga Institute)