Suryanamaskar (literally “salutations to the sun”) is a group of 12 asanas. These asanas target various parts of the body. Suryanamaskar reduces excessive fat effectively. It is one of the most recommended yoga asanas for weight loss. As it involves slow, co-ordinated movements, older adults can do it easily without injury. The best time to do suryanamaskar is in the early mornings.
Stand with your feet spread 3-3.5 feet apart. Raise both your hands parallel to the ground. Next, join your palms and raise your hands above your head. Your hands should be pointed straight up. Fold your left leg making a right angle to the ground and move your right leg backwards as far as you can stretch it. Make a 45-degree angle with the ground with your left leg. Look upwards and bend your back backwards (as far as possible). Remain in this position for 30-60 seconds. Return to original position slowly. Repeat by changing the position of the legs.
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Stand with your legs apart at shoulder level. Raise both hands to your front. Keep them parallel to the ground and your palms facing down. Bend your knees as if you are sitting on a chair. Remain in this position for 30-60 seconds before returning to original position.
Sit in the Dandasana position (legs stretched in front and your backbone making a right angle with the ground). Fold your knees and place your feet touching each other (similar to Butterfly asana). Pull your feet towards your body as much as possible. With your elbows, push your knees towards the ground. Do this maneuver only up to the limit you can bear. If in the beginning, your knees do not touch the floor, do not be disheartened. With passing time and regular practice, you will be able to achieve satisfactory results. This asana is very useful for reducing fat in the thigh and abdominal area.
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Lie on the ground. Lift your upper and lower bodies to form a V-shape. According to our abilities, hold this position for 30-60 seconds. Breathe steadily throughout.
After performing any asana, you must do Shavasana to help your muscles relax and return to normal position. If you are suffering from any diseases, consult your doctor before undertaking these yoga asanas.
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