On April 7, 2012 approximately 1.three million human beings everywhere in the international took the Yogathon task – 108 solar Salutations in a single session and lots finished it too. Surya Namaskar, or sunsalutation, is a chain of 12 yoga postures that energize the sun plexus location. The sun plexus is ancrucial middle inside the body and is attached to many energy channels. solar Salutation benefits aresubstantial and its exercise is pretty widely known in the course of the world. yet doing 108 solarSalutations continuously may be difficult and requires stamina, bodily fitness and peculiarly mentalresolve and field. it’s miles possible and there are lots who proved it. right here’s a recommendedroutine for 4 weeks that will help you build up for your goal of 108.
Day 1 Day 2 Day three Day four Day 5 Day 6 Day 7
Week 1 four sets 8 12 16 20 24 relaxation
Week 2 24 24 24 24 24 24 rest
Week three 36 36 36 36 36 36 relaxation
Week four 48 48 relaxation 54 fifty four fifty four fifty four
How can i loosen up My body After solar Salutations?
make certain you relax nicely after sun Salutation exercise. in preference to plopping down into a chair,it’s far higher to do a little postures to loosen up various parts of frame. a number of the postures you could do are:
relaxation Your muscular tissues And body nicely
maintain your self nicely hydrated. Drink 3–four liters of water per day.
Sleep early and awaken early.
loosen up your frame at some point of Yoga Nidra. Do not preserve your frame tight.
Gomukhasana (Cow face pose) is a exquisite way to relax the hands. This pose is straightforward to dowhen your shoulders open up. seek advice from an art of living Yoga instructor to research this posturesuccessfully.
Vajrasana – sit in Vajrasana to relax your legs. area your toes beside each different, making sure they dono longer overlap. hold your neck and spine instantly .you can either truely relax within the yoga pose or you can do the three–level and Bhastrika pranayam (respiratory method) observed through Sudarshan Kriya.
Natrajasana (Dancing Shiva pose) whilst doing the Dancing Shiva pose do not forget to preserve your shoulders on the ground. Did you note the stretch at your hips, lower back, belly and neck muscle tissue?
Pavanamuktasana – Lie down to your lower back, fold your knees and press them with your palms towardsthe chest. Roll in this yoga posture to ease the tension inside the lower back. this is an exceptionalmanner to massage the back.
Yoga Nidra – Lie down in your again and take your attention to various parts of the body. Yoga nidra cools the frame and restores it to ordinary temperature.
With everyday attempt, you could without difficulty reach the summit of 108 Surya Namaskars. As soonas you begin, you could sense the consequences of your exercise too – elevated strength via the day,better digestion, sharpness and attention. With practice, you may determine out what rhythm fits youquality. Doing it fast is like an aerobics exercising and doing it slow can be meditative.
but the story doesn’t give up here. Edmund Hillary climbed the Everest, spent a few hours there playing the view but in the end had to come down. if you’d want to maintain this regimen of 108 sun Salutations each day, by way of all means, go beforehand. but on every occasion you experience like stopping, it’s miles strongly suggested that you don’t prevent . that might be like hitting the brakes in an extendedautomobile. just like the journey up become slow and step-by means of-step, so have to your return. You don’t want to crash land.
this is due to the fact as you increase pace as your body receives used to lively yoga pose exercise.lowering the intensity progressively offers your body a danger to get over the intense training sessionand improves the resilience of the warmed up muscle mass. right here’s a encouraged agenda for 2 weeksbeginning from the day you finished 108 sun Salutations.
Day 1 Day 2 Day three Day four Day 5 Day 6 Day 7
Week 1 Take a time off 42 units 36 30 24 18 12
Week 2 6 6 6 6 6 6 6
solar Salutation is a whole workout that stretches one from head to toe and its inclusion in a single’s healthregimen is extremely fruitful. but a little little bit of care could help you to revel in the full results of thesun Salutations. it is really helpful which you seek advice from an authorized yoga teacher who willdisplay your progress. if you have any bodily illnesses, do go to a doctor too.
study extra on 11 tips for better solar salutation
all the satisfactory on your adventure to good fitness!
(primarily based on inputs by means of Dr. Sejal Shah, country wide Coordinator for artwork of residingYoga (India).
