Category Archives: Yoga

Yoga for fitness and peace of mind

Surya Namaskara


Each day is a fresh start at been a success.

Just how do we make the best of the morning? My Yoga guru was full of wisdom yesterday, he said: Respect your body and treat it well every day. Start with yoga. If we can collect the energies of the body, we could strengthen the muscles, the spine, the nerves  and energize the body for the rest of the day.

Yoga teaches us that Chakras are the energy centers of the body. I’m glad to be acquainted with them even though, late in life. There are seven Chakras starting from the top of the head (7-crown), the forehead (6-third eye), the throat(5), the heart(4), solar plexus (3-tummy), sacral (2-located in the sacrum) and the root (1-perineum) There’s is a deep meaning to their existence. For the prudent student there lies a connection between the Chakras and the Asana.


Seven Chakras

But for today we would look at Surya Namaskara a wonderful way of starting the day! The Sun Salutation, is a series of twelve yoga poses performed in a single, graceful flow. The mantra for Surya Mamaskar is “Om Suryaah Namah“.  Each movement is coordinated with the breath: inhale as you extend or stretch, and exhale as you fold or contract. The breath, life and energy are rooted together and in Yoga principles this is termed, prana. When prana is at a high level the body will be completely charged.

Here are the 12 steps in order. Take it at your own pace feeling the body stretch. And repeat as many times as you can manage.

Sun Salutation

Sun Salutation (IMAGE:

  1. Mountain pose
  2. Raise hands overhead and bend backwards
  3. Fold forward into Uttanasana
  4. Lunge with your left foot forward
  5. Take left foot back (Plank pose)
  6. Drag kneed Chin and chest to floor (Ashtanga Namaskara)
  7. Into Cobra pose
  8. Downward Dog pose
  9. Lunge with the right foot forward
  10. Fold forward
  11. Bend backwards
  12. Release back to Mountain pose

It is a way to start the day for energy. The poses are either forward or backward bends, activating the chakras along the spine. My guru reiterates that long term benifits are derived out of regular practice. This video that I picked up days later, has nearly every pose of the Sun Salutation and it might inspire you to get started. Remember nobody starts off this easy and you will probably not be this flexible in the begining.