On June 21 when the Sun appears highest in the sky, men and women all over the world will unite to perform Yoga to spread the message of a holistic approach to health and well-being.
Women Fitness as a health priority joins to be a part of this transcendent day. More than 177 countries including USA, Canada, China and Egypt have supported this move, including 175 nations co-sponsoring the resolution. It had the “highest number of co-sponsors ever for any UNGA Resolution of such nature. “On Dec 11, 2014, the 193-member U.N. General Assembly approved by consensus a resolution establishing June 21 as ‘International Day of Yoga’. The resolution also saw a record number of 177 countries co-sponsoring it.
It’s once again time to find a rescue to calm our breath, mind, bodies – settle down the central nervous system, allowing more peace to reside within our heart.
Plan to begin your day with Sun Salutation, also, known as Surya Namaskar in Sanskrit, which originated as a prayerful way to give thanks for the Sun, as well as a spiritual light within us. The Sun Salutation is a 12-part warm-up exercise. It limbers up the body and mind in preparation for the ensuing yoga session. Each of the 12 positions brings a different vertebral movement to the spinal column and is tuned to the inhalation or exhalation of the breath, thereby instilling a feeling of balance and harmony. The positions follow on from one another, making this Salutation graceful to perform. Attempt to do at least six sequences at the start of every session. On June 21 this year, the Sun travels its longest path through the sky of the northern hemisphere, offering the most daylight, so many yogis revere it as a powerful time to practice Sun Salutations.
Steps to do Surya Namaskar
Pranamasana (Prayer pose)
- Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.
- Expand your chest and relax your shoulders.
- As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.
Hastauttanasana (Raised Arms pose)
- Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers
- To deepen this pose you may push the pelvis forward a little bit. Ensure you’re reaching up with the fingers rather than trying to bend backwards.
Hasta Padasana (Hand to Foot pose)
- Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.
Ashwa Sanchalanasana (Equestrian pose)
- Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
- To deepen this yoga stretch ensure that the left foot is exactly in between the palms.
Dandasana (Stick pose)
- As you breathe in, take the left leg back and bring the whole body in a straight line.
Ashtanga Namaskara (Salute With Eight Parts Or Points)
- Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).
Bhujangasana (Cobra pose)
- Slide forward and raise the chest up into the Cobra posture. You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.
- To deepen this yoga stretch as you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you’re stretching just as much as you can; do not force.
Parvatasana (Mountain pose)
- Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ (/\) posture.
- If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
Ashwa Sanchalanasana (Equestrian pose)
- Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.
- In order to deepen this yoga stretch, place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
Hasta Padasana (Hand to Foot pose)
- Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
- Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.
Hastauttanasana (Raised Arms pose)
- Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.
- Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.
Tadasana
- As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.
- One round of surya namaskar thus consists of 24 steps. The ideal regimen requires an individual to perform 12 rounds.
Come let us join hands to Salute the Sun for its uniqueness and universality.