If you do only one yoga move a day, I think it should be the Sun Salutation. For people with limited time, the Sun Salutation is excellent because it stretches and strengthens all the major muscle groups in the body and exercises the resiratory system.
Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow accompanied by five deep breaths. The Sun Salutation builds strength and increases flexibility. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing.
On days when you think you have no time for yoga, try and do at least two or three rounds of the Sun Salutation. You’ll feel the difference.
For the series below, a single round consists of two complete sequences: one for the right side of the body and the other for the left.
Benefits Of Sun Salutations
- Positions 1 and 12 – Establish state of concentration and calm.
- Positions 2 and 11 – Stretch abdominal and intestinal muscles, exercise arms and spinal cord.
- Positions 3 and 10 -Aid in prevention, relief of stomach ailments. Reduce abdominal fat. Improve digestion and circulation. Limber spine.
- Positions 4 and 9 – Tone abdomen, muscles of thighs and legs.
- Positions 5 and 8 – Strengthen nerves and muscles of arms and legs. Exercise spine.
- Positions 7 – Strengthen nerves and muscles of shoulders, arms and chest.