Yoga is built on three elements, i.e.- movement, breathing and meditation and it brings the mind and body together. It has many mental and physical benefits which include improved posture, flexibility, strength, etc. All the yoga asanas are important but Sarvang Pushti and Surya Namaskar are considered the most important among them. There is a proper sequence to perform these yoga asanas and a yoga instructor named Savita Yadav has shown them in a YouTube live session of News18 India.
People who perform these asanas regularly can reduce their belly and waist fat easily. In addition to these benefits, Sarvang Pushti and Surya Namaskar can also help in relieving chronic back pain easily. One should, however, avoid performing these asanas if they are suffering from too much pain.
How to Practice Sarvang Pushti
1. The first step to correctly practice Sarvang Pushti asana is standing on a mat and maintaining a distance between both legs.
2. People should remember to keep their waist and neck straight.
3. Now they should close their fist in such a manner that the thumb is not visible. It should be followed by closing the fists with both hands.
4. It should be followed by making a fist with both hands and keeping the left hand below.
5. Then, people should keep their right hand above the wrist, take a deep breath, and move both hands upwards. Then, while breathing, bend backwards as far as possible.
6. Now while exhaling, turn towards the right side, touch the fist to the sole (bottom of the foot), and keep the nose close to the knees.
7. After this, while inhaling, change the position of the hand, keep the left hand upwards, and bend backwards while inhaling.
8. Then, while breathing, bend towards the left and keep repeating the cycle. People can start doing this asana with 10 cycles and increase the number with regular practice.
Benefits of Sarvang Pushti
It reduces the excessive fat accumulated in the body and the waist fat rapidly. This leads to a flexible waist and strengthens the body’s muscles. People remain fit and healthy after performing this asana and they can increase or decrease it as per their capacity.
How to Practice Surya Namaskar-
1. Stand on the mat and remember to straighten your back and neck.
2. Join both palms and make a posture of salutation (gesture of greeting someone). Try to concentrate on the rising sun.
3. Take a deep breath, pray, raise both hands above the head, and try to bend backwards from the waist.
4. Now exhale the air, raise both hands and bend downwards completely. Then try to touch the toes with the hands.
5. Place the palms on the mat near the feet and touch the nose to the knees. Now, take a deep breath, bend the right leg backwards and keep the knees on the ground. In case someone has back pain, then they should bend only up to a 90-degree angle.
6. Look towards the sky and bend the left leg in a backward position while taking a deep breath. Now, straighten the body in the position of performing pushups, and hold breath for some time. Then people should gently press the chest on the mat and ensure that the knees also remain close to the mat. They should hold in this position, take a deep breath, and exhale. Hold in this position.
7. Now keep the palms on the mat and lift the front part of the body forward between both hands. Place both feet and hands on the mat and raise the hips upward. Keep your shoulders straight, and look towards the navel.
Benefits of Surya Namaskar
Initially, Surya Namaskar can be done 5-10 times and then, the number should be increased to 100. Those who perform this asana can attain a size zero figure. It also increases muscle mass, improves body composition and cardiovascular health, boosts metabolism, and helps in weight loss. It is important to take a nutrient-rich diet along with Surya Namaskar. One can burn about 13-17 calories with this asana and reduce weight.
