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12 Surya Namaskar Steps

12 Surya Namaskar Steps You Should Practice Every Morning To Kill That Fat

12 Surya Namskar Steps

Sun Salutation is considered a complete body workout. Yoga experts say that doing 12 sets of Surya Namaskar translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes.

A workout for ‘busy bees’

Facing a time crunch? Want to feel fit but don’t know how? Welcome to the world of Surya Namaskar. Literally translated as sun salutation, Surya Namaskar comprises a sequence of 12 yoga postures. The best part about Sun Salutation is that it works well for those ‘super busy’ people who often complain about not being able to do yoga because of a time crunch. Doing at least 12 sets of Sun Salutation, preferably at sunrise, at a fast pace provides a good cardiovascular workout. If done at a slower pace, these postures help tone the muscles and can be relaxing and meditative. Moreover, it allows you to enjoy the stretch and makes the body more flexible

WorkOut for Busy Bees

An exercise in itself

Sun Salutation forms an excellent link between warm-ups and intense yoga postures. Start your early morning yoga routine with some warm-up stretches to ease out body stiffness. You can then do a few rounds of Sun Salutation to help increase body flexibility and also prepare the body to stretch more during the intense yoga posture sequence.

Why Sun Salutation is good for you?

But that’s not all. Regular practice of Sun Salutation offers a lot of interesting benefits for every part of the body. These powerful yoga poses have a great impact on the heart, liver, intestine, stomach, chest, throat, and legs – the whole body from top to bottom. It purifies the blood and improves blood circulation throughout the body and ensures proper functioning of the stomach, bowel, and nerve centres. Practicing Sun Salutation daily helps balance the three constitutions - Vata, Pitta and Kapha - that the body is made up of. 

Your guide to Sun Salutations

Surya Namaskar 1

 
Step #1: 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 your arms up from the sides and as you exhale, bring your palms together in front of the chest in a prayer position

Surya Namaskar 2

Step #2: 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.

How to deepen this yoga stretch?

You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backwards.

Surya Namaskar 3

Step #3: 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.

How to deepen this yoga stretch?

You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees.

It's a good idea to keep the hands fixed in this position and not move them until you finish the sequence.

Surya Namaskar 4

Step #4: 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.

How to deepen this yoga stretch?

Ensure that the left foot is exactly in between the palms.

Surya Namaskar 5

Step #5: Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.

How to deepen this yoga stretch?

Keep your arms perpendicular to the floor.

Surya Namaskar 6

Step #6: 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).

Surya Namaskar 7

Step #7: 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.

How 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 your body.

Surya Namaskar 8

Step #8: Parvatasana (Mountain pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/) posture.

How to deepen this yoga stretch?

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.

Surya Namaskar 9

Step #9: 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.

How 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.

Surya Namaskar 10

Step #10: 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.

How to deepen this yoga stretch?

Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.

Surya Namaskar 11

Step #11: Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.

How to deepen this yoga stretch?

Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretch backwards.

Tadasana

Step #12: Tadasana

As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.

Yoga Poses

288 yoga poses in 12 minutes!

One round of Sun Salutation consists of 12 yoga poses. One set consists of two rounds of Sun Salutation:first stretching the right side of your body and then the left side. So, when you do 12 sets of Sun Salutation, you are completing 12 sets x 2 rounds in each set x 12 yoga poses in each = 288 yoga poses within 12 to 15 minutes.

Calories Calculation

Surya Namaskar calorie calculation:

One round of Surya Namaskar burns upto 13.90 calories for an average weighing person. You can now set a target for yourself.  You can slowly increase the number of rounds of Surya Namaskar to 108. By the time you reach this number, you will become more toned and fitter.

Tadasan

30-minutes workout calorie meter: How many calories are you burning in your 30 minute workout?

Weight lifting = 199 calories

Tennis = 232 calories

Basketball = 265 calories

Beach volleyball = 265 calories

Football = 298 calories

Bicycling (14 – 15.9 mph) = 331 calories

Rock climbing = 364 calories

Running (7.5mph) = 414 calories

Surya Namaskar = 417 calories

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11 Things Productive People Do On

11 Things Productive People Do On Their Smartphones

We tend to waste time on our smartphones by taking selfies, mindlessly browsing social media sites and crowding the phone's space by installing useless apps that keep lying on our screens for no reason. However, it’s different with productive people. As they hate clutter and want to utilise their time to the fullest, they use their smartphone differently. Here's how...

1. They listen to podcasts

Productive people explore podcasts and lend them a ear because they are informative and offer a wide discussion ranging from fields like marketing to politics and religion. They take time out of their busy schedules to hear podcasts of people they like to listen to.

2. They save articles and read them later

People who don’t like to waste time on long commutes, save long articles and then read them during their journey. Apps like Flipboard, and Pocket allow their users to read saved articles later, even when they are offline.

3. They use Google Maps

Productive people have the knack of using Google maps to find out new places. They don’t rely on people and their drivers to direct them to a particular destination they want to reach.

4. They read the news

Gone are the days when people assembled on their couches for their favourite news segments to appear on TV.  Getting all the ‘dope’ on the phone is much easier and it's quick too.

5. They use Evernote

The app will help you organise and plan your schedule. You can jot down your ideas, give yourself a deadline and tick things off from your to-do list.

6. They keep a track of their daily physical activity

Productive people are fitness conscious and keep a close watch on their calorie intake, and calorie burn, with their phones.

7. They get rid of unwanted apps

We generally have the habit of crowding our phones with apps, even when we don’t frequently use them. But with productive people, it’s not the same. They are very careful about using the space on their phones.

8. They limit their social networking on their phone

They don’t spend much time tweeting and liking pictures on social media. 

9. They use their phone camera to its full potential

Productive people use their phone’s camera to its full potential. They understand all the features and click some really great shots on their phones.

10. They manage their mails efficiently

Most of their work is done on emails as they are swift on reverting.

11. They know when to switch it off

Productive people aren’t slaves to their phones. They know when to keep the phones away and have a meaningful conversation with their loved ones.

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Here’s The Secret Behind

Here’s The Secret Behind Anant Ambani’s Stunning Weight Loss!

Anant Ambani has left everybody stunned with his transformation. His grandfather, the legendary Dhirubhai Ambani, would have been proud of him for living up to his belief that nothing is impossible if one focuses on it.

He lost weight the hard way – through diet and exercise.

The youngest son of Nita and Mukesh Ambani had made a self-commitment one-and-a-half years ago — to fight a medicine-induced obesity and come out victorious. He has lost a staggering 108 kilos in less than 18 months. As he was determined to lose weight in the most natural and safest way possible, he followed a strict diet and exercised for five-six hours every day.

His daily exercise regimen included a 21-km walk, followed by yoga, weight training, functional training and high-intensity cardio exercises. He stuck to a zero-sugar, low-carb diet along with adequate fat and protein.

His mother, Nita Ambani, is very proud.

Nita M Ambani, his mother, is most pleased about her son's accomplishment. Having seen him through this journey, working hard and sweating it out daily for more than 500 days, she is floored by her son's dedication to his own health. The determination and will power that he has shown in fighting and conquering the most daunting challenge is an inspiration for all, including herself, said the proud mother.

His obesity was caused by the medication he took for his chronic asthma. 

As a child, he suffered from chronic asthma and the strong medication led to his weight gain. Doctors had warned that losing weight by natural means would be an uphill task. But he was determined to get fit by his 21st birthday.

An animal lover and wildlife enthusiast, the journey of Anant, who is currently a junior at Brown University in the US, is nothing short of inspirational. It is a reminder that with hard work, dedication and focus, anything is possible.

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Is Anant Ambani’s Drastic Weight Loss

Is Anant Ambani’s Drastic Weight Loss A Good Idea Or Not?

Anant Ambani’s weight loss has become a matter of national importance. As if somehow for some reason everything troubling going on in India from hit-and-run deaths to droughts mattered just a little bit less this week.

The 22-year-old son of India’s largest business house and richest man on the planet managed to lose 108 kgs in 18 months. The bigger, more mind boggling thing is that he lost 40 kgs in a month – almost 1and kg  300 gms everyday – that can’t be healthy. Or can it?

Is it possible to lose 40 kgs in a month without surgery?

Mother Ambani will have you believe it is and her son did it all the natural way, following a strict diet schedule and exercising regularly and rigorously. Jr Ambani exercised for almost five to six hours a day. 

Is it healthy?

A latest study from the University of Florida said that losing weight quickly in the early stages of a weight loss program can be more helpful. The researchers found that who lost weight quickly were able to achieve significant weight loss in 18 months than those who lost weight at slower rate.

Also when you can see and feel the results of your efforts quickly, it helps to keep you encouraged.

If you’ve lose weight so drastically, can you maintain it?

Yes you can!

If you have lost weight by starving, or crash diets- it is more likely all the weight that you have lost in very less time will come right back just as quickly. But if you maintain a healthy lifestyle and exercise regularly then you can definitely maintain the weight.

Why is celebrating drastic weight loss not fat shaming?

Dropping the pounds quickly may give you a kick to loose weight further and to stick to your weight-loss plan. Making people feel bad about their weight does not make them loose weight at all or promote healthy changes to a person’s lifestyle, infact it does quite reverse.  

How do you keep yourself from putting the weight back on?

Weight maintenance is something that baffles a lot of people. They love with this fear that if they don’t continue to work out as hard and carefully, they will gain their weight back. This is not true actually. According to the experts you do need to count calories, eat healthy food, and continue to exercise, but you don’t have to be rigorous about it.

For weight management, you just need to eat the same amount of calories you are burning — rather than create a calorie shortfall. 

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The Heartbreaking Truth About

__START__Samosa__END__

         That delicious samosa you always munch on as a tea-time snack or when sudden hunger-pangs hit is not Indian at all! The triangular potato/meat-filled savoury dish that is easily found on every street-corner actually has origins in the Middle East. Originally called 'sambosa', the Indian samosa was actually introduced to the country sometime between the 13th and 14th century by traders of the Middle East. But whatever, we're just happy we get to hog these yummy yummy snacks!

__LISTSEPARATOR____START__Gulab Jamuns__END__

Ooh. We're sure your mouth is already watering. The very thought of these calorie-filled dough balls, deep-fried and then soaked is enough to send anyone to food heaven. And what's more, this dish is so versatile that you can enjoy it hot, cold or simply at room temperature. But the favourite Indian dessert originated in the Mediterranean and Persia. Though the original form of the dessert is called luqmat al qadi and made of dough balls deep fried, soaked in honey syrup and sprinkled with sugar, once it reached India, the recipe was modified. How we wish it was lunch-time already!

__LISTSEPARATOR____START__Vindaloo__END__

         The very sound takes you to the beaches of Goa and a relaxed family lunch. But the very spicy meat curry is not Goan at all! Vindaloo has it's roots in Portuguese cuisine and it has been adapted from the very famous carne de vinha d'alhos which is the Portuguese name for Vindaloo. Originally, Vindaloo was made of wine, pork and garlic and that is how it derived it's name (vin - wine, alhos - garlic) though Indians modified it by using palm vinegar, pork/beef/chicken and multiple spices. Though the original recipe does not use potatoes, Indians modified the recipe further by using potatoes as the word "aloo" in Vindaloo means potato in Hindi. Now you know where that sudden piece of potato popped up from between those meat chunks.

__LISTSEPARATOR____START__Shukto__END__

       This mouth-watering Bengali delicacy is another surprise which has it's origins in Portuguese cuisine. The Portuguese influence extended all the way from Goa to Eastern Bengal or Bangladesh and the influences are visible in Bengali food even today. Shukto is prepared from Karela or Bitter Gourd which is Indian in origin but was prepared by the Portuguese in olden days. Slowly, Indian influences like multiple other vegetables and a dash of milk/sweet to cut the spice were added to the dish. Just be happy you get to savour this amazing dish today!

__LISTSEPARATOR____START__Chai__END__

     The unassuming comfort drink of almost every Indian is in no way true desi. Famous the world over as chai (Starbucks has a Chai Latte on their menu), tea has it's origins in China. While the Chinese used it as a medicinal drink, the Britains soon discovered it and loved it's versatile nature. Now, the British being British wanted to cut China's monopoly in the tea market. So, they brought the humble 'chai' to India (by teaching cultivation techniques to the tribals in North-East India plus offering incentives to Britons who wanted to cultivate in India). And it has been a part of India ever since! In fact, it was only in the 1950s that tea became so popular. Now, don't suddenly look down into that cup you're sipping from while reading this!

__LISTSEPARATOR____START__Dal Bhaat__END__

         Dal Bhaat or Dal-rice is a comfort food all over India. There are even variations of this food like the Khichdi which are very popular among Indians. Though dal bhaat seems like a very simple, Indian dish, it is not Indian at all. Dal bhaat is actually of Nepali origin and it was through North Indian influences that the dish entered India and spread throughout the region. We're sure you're going to dream of the Himalayas the next time you're eating this simple food!

__LISTSEPARATOR____START__Rajma__END__

                Rajma chawal has quickly spread from being a North Indian staple to being loved by most Indians. The dish which is as popular as the North Indian chole-bhature is a wholesome meal in itself. However, the preparation of Rajma or the kidney bean in Rajma chawal is not Indian. The bean was brought to India through Central Mexico and Guatemala. The initial preparation or soaking and boiling the beans and adding a few spices is adapted from Mexican recipes. Rajma is a staple in Mexican diet even today though it's Indian variants are quite different from the Mexican preparations. The bean and recipes prepared using Rajma are famous in North India and the locals often add Indian spices and vegetables like onions and tomatoes to make it tangy. Cool, isn't it?

__LISTSEPARATOR____START__Bandel Cheese__END__

           This is another staple Bengali dish which has Portuguese influences. While the cheese was developed in India and has it's origins in Eastern India, it was created by the Portuguese using their own techniques for making cheese and breads. The cheese which has developed into a wide variety today was originally available in just one variety. Over time, people experimented and created the smoked flavor of Bandel cheese. It was the fermentation techniques of the Portuguese that helped developed this cheese and in the olden days, it was made by Burmese cooks under Portuguese supervision. 

__LISTSEPARATOR____START__Naan__END__

              This is one dish that is loved all over the world. A type of leavened bread, Naan is a staple of North India and is available in almost all North Indian restaurants across the country. The Americans and Europeans have recently discovered the joys of this bread and love pairing it with their chicken tikka. However, naan is not Indian but was brought to India during the Mughal era. Naan has it's roots in Persian cuisine though the form of leavened bread is actually Iranian. The soft, melt-in-the-mouth bread is surely a favourite but trying different forms with rose-water, khus or stuffed naan might actually tingle your taste buds!

__LISTSEPARATOR____START__Jalebi__END__

           We even have an item number associated with this delicious sweet! How can it not be Indian? But it isn't. Jalebi is actually from the Middle East though different variations of the sweet were found across different Asian regions. Originally called zalabiya (Arabic)or the zalibiya (Persian), the dish was brought to India by Persian invaders. Today, the dessert Jalebi is famous all over the country in different forms. While North India loves their thin and crispy jalebis, the South Indian version consists of thicker and have a slightly different shape. Jaangiri and Imartee are variations of the Jalebi. Wow! So many variations of just one sweet. No wonder you thought it was Indian!

__LISTSEPARATOR____START__Filter Coffee__END__

                   "What?", you say, "How can Filter coffee not be Indian? Well, filter coffee became popular in India pretty late, in the 1950s, around the same time Chai began to get traction. Coffee was not a part of India till the 16th century when it was smuggled into the country, by Baba Budan, on his pilgrimage to Mecca. On returning, he cultivated coffee and the drink soon became popular. Indians would drink coffee without milk or sugar in place of liqueur. Filter coffee was popularised by Coffee Cess Committee when they set up their first Coffee House in then Bombay in 1936. So much information! Time for a kaapi break?

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