This 5
Minute Morning Exercise Will Revitalize Your Life
Making exercise a priority in the morning can be challenging. I
think most people would agree that exercising in the morning is a good thing,
but the reality is time always seems to get in the way. There are many benefits
that come from a morning exercise routine such as; increased blood flow, more
energy and fewer aches and pains.
So what’s the solution to realize these benefits and many more? It’s a yoga
sequence call Sun Salutation (Surya Namaskara). Sun Salutation is a
5-minute morning exercise that will revitalize your life and send you offc to
tackle your day with a sense of calm and purpose.
Sun Salutation (Surya Namaskara)
The sun salutation is
a sequence of postures, each with its meaning and function. It is a daily
practice intended for dawn and/or sunset and done in the direction of the sun.
Ideally, you would practice Sun Salutation outside to be in nature when
honoring the sun and sharing your gratitude for its energy, but it isn’t a
requirement.
The
Benefits of doing Sun Salutation Every Morning
A regular and faithful
practice of Sun Salutation in the mornings can benefit you in the following
ways. It:
1.
Strengthens the entire digestive system.
2.
Invigorates and restores the nervous system.
3.
Energizes the heart and regulates blood pressure and heart
palpitations.
4.
Promotes healthy lungs and breath.
5.
Stimulates glandular activity.
6.
Strengthens the muscles in your upper and lower body including
your abdomen and back.
7.
Reduces excess fat on the body.
8.
Improves kidney function.
9.
Encourages proper posture.
10.
Brings clarity to your mind.
Basically, a morning
ritual that includes Sun Salutation will benefit all your vital organs,
muscles, your mind and it will provide shape and muscle to your body in a
healthy, natural way.
Practicing
Sun Salutation
The good thing about
Sun Salutation is it is perfect for all levels. The series is made up of eight
beginning yoga poses that take you through twelve stations. It can take you
anywhere from 5 minutes to longer, depending on how many sequences you choose to
do.
Make sure you are in
comfortable clothing and barefoot is best. The below detailed instructions come
courtesy of The Yoga Journal.
1.
To begin, stand in Tadasana (Mountain Pose). Distribute your
weight evenly over both feet. Establish a slow, steady rhythm for your breath.
Find your center.
2. Next, inhale and
stretch your arms out to the side and overhead into Urdhva Hastasana (Upward
Salute). Reach your heart and arms to the heavens, sending your greeting to the
sun.
3. As you exhale, hollow
out your belly and fold into Uttanasana (Standing Forward Bend), connecting
down into the earth. Keep your legs firmly engaged.
4. Inhale and lengthen
your spine forward into Ardha Uttanasana (Half Standing Forward Bend). In this
pose, the gaze is lifted, the spine is extended, and the fingertips can stay on
the floor or rise to the shins.
5. Exhale and step or
lightly hop your feet back behind you into Plank Pose. Your wrists should be
flat on the floor, shoulder-distance apart, and your feet should be at hip
distance. Take a full breath in as you lengthen through your spine.
6. Exhale and lower into
Chaturanga Dandasana (Four-Limbed Staff Pose), keeping your legs straight and
pushing back into your heels or bringing your knees to the floor. Build heat in
the center of your body as you hold this challenging posture.
7. Inhale and carve your
chest forward into Urdhva Mukha Svanasana (Upward-Facing Dog), directing that
energy out from your heart. Pull your shoulders back and open your collarbones.
Engage your legs but relax your gluteal muscles.
8. Exhale and roll over
the toes, coming into Adho Mukha Svanasana (Downward-Facing Dog Pose). Ground
down through your hands and feet as you lengthen your spine. Remain here for
five breaths.
9. On your fifth exhale,
bend your knees and look between your hands. Then inhale and step or lightly
hop your feet between your hands, returning to Ardha Uttanasana.
10.
Exhale back to Uttanasana, surrendering into the fold.
11.
Inhale, reaching your arms out wide to your sides and coming to
stand through a flat back. Feel a renewed sense of energy as you draw your arms
overhead into Urdhva Hastasana.
12.
Exhale and return to Tadasana, your home base. Remain here for a
few breaths, feeling the movement of energy through your body, or continue on
to your next salute.
Note: This is only a
half the sequence. Repeat it switching legs. If the flow between poses is
challenging, you might want to begin by practicing the poses individually until
you are sure you are in good form.
Realizing the benefits
of practicing Sun Salutation requires intention and regularity. Of course, this
is true of any yoga practice. Ideally, you will want to practice it every day,
but if it is a challenge try for every other day.
The ultimate goal is
to develop a regular practice and when you do it won’t be long until your day
feels incomplete without your morning ritual.
