Power Yoga- Femina - Indiatimes

There was a time when women were not allowed to practise the Surya Namaskar, a holistic form of exercise. The taboo no longer exists, and the number of people incorporating the Surya Namaskar into their fitness routine is growing

The Surya Namaskar is a series of 12 body postures combined with the right breathing technique that works as a warm-up exercise and each position also has benefits of its own. The entire exercise promotes toning and flexibility of limbs.

I have been practising a modern-day form of the Surya Namaskar since 1994, and do believe it is a very powerful all-round exercise. I prefer to call it Power Yoga. The Surya Namaskar has body toning exercises included at every stage of the 12 positions. This increases the strength, flexibility and endurance of the body and tones it as well. Every position thereby has its advantages and strengthens the lower back, abdominal muscles and overall posture.

This exercise routine is gaining in popularity at the gym and along with the other exercise methods, men and women are using this total body workout as it requires complete mind and muscle control and concentration. This is a no-impact workout as it has no jumping involved as in aerobics. The Surya Namaskar creates a kind of flow as it works in harmony with the person’s body weight.

The 12 body positions of the Surya Namaskar correct abdominal and digestive disorders, improve blood circulation, heighten concentration, strengthen the back and torso, and increase strength which enables people to lift weights, lose excess fat especially around the waist area, reduce constipation and increase the aerobic capacity of the body.

The 12 positions of the Surya Namaskar
1. Stand upright with both your feet touching each other and body straight and relaxed. Inhale deeply. As you exhale slowly, bring the hands together in the prayer position. This is a powerful way of concentrating and centring the body.

2. Inhale and raise the arms upwards stretching them over your head, keeping the knees straight and arms along the ears.

3. Exhale slowly while bending forward, and bring your hands to the floor. If you cannot do so with your knees straight, you can bend your knees slightly.

4. Without moving your hands, inhale and stretch the right leg back away from the body as far as possible. Keep your hands and feet firmly on the ground, and let the right knee touch the floor.

5. Hold your breath and place the left foot next to the right. Keep your arms straight, raise your hips and align the head with the arms, in the push-up position.

6. Exhale and slowly drop the knees straight down to the floor. Bring the chest down to the floor between the hands.

7. Inhale and slowly raise the head and bend backward as much as possible, arching the spine as much as you can while keeping your hips on the ground.

8. While exhaling slowly, tuck your toes under you and on the ground. Without allowing your hands or feet to move, and keeping the arms straight, raise your hips and align the head with the arms, forming an upward arch.

9. Slowly inhale and bring the right foot forward between the hands. Keeping the hands in line with your toes, let your left knee touch the floor and stretch your head up.

10. Exhale slowly and without moving your hands, bring both feet together to align them with the hands. The head is bent towards the knees.

11. Inhale and slowly stretch your arms outward and up over the head. With your arms in alignment with your ears and your body weight centred on the balls of your feet, bend backwards as much as you can.

12. Exhale as you slowly become upright and place your arms alongside your body. You are now in the upright position you were in when you first started and ready for the next cycle.

Body Toning Exercises
I incorporate strength building exercises like lateral raises, bicep curls, tricep extensions, rowing (for the back), abdominal holds, squats, leg raises, hamstring curls and weight training principles like working on the agonist and antagonist muscle groups (eg abdominals and lower back muscles), larger and smaller muscle groups (combining leg and shoulder muscles), upper and lower body muscles along with yoga asanas to relax the body and increase flexibility.

Push-ups, one-arm dips, stretches — all form part of the Power Yoga workout. The workout lasts for about 45 minutes and depending on one’s stamina, a person can do about six to eight complete workouts.

The Power Yoga workout ends with the Shavasana, which relaxes the body entirely. The workout leaves the person feeling relaxed and refreshed. This workout needs a professional instructor who has the required knowledge to incorporate the exercises into the Surya Namaskar.

GOT COMMENTS OR QUESTIONS? E-MAIL US AT femina@timesgroup.com with ‘FITNESS — POWER YOGA’ IN THE SUBJECT LINE