H E A LT H SUN SALUTATION 15 Minutes of an effective workout We live in a sound-byte age where our daily demands leave us with little time for exercise. However, Yoga offers a systematic combination of poses, deep breathing and meditation that you could practice in 5-10 minutes or less depending on your choice and will also leave you invigorated and eager to step into the day feeling more energised. This quick routine is known as the Sun Salutations. They are very simple to learn, regardless of the fitness or flexibility levels. Sun salutations help with: Alleviating the disorders of the skin. Mildly exercising the legs and arms at the same time increasing the circulation and restoring flexibility to the limbs. Burning calories and reducing weight. It is often recommended for obesity and depression. & W E L L N E S S 1. Stand up with your feet together. Your palms should be in front of your chest. Once you make sure your weight is evenly distributed, exhale profoundly. 2. While inhaling, push the arms up, keep the legs straight and relax the neck. 3. While exhaling fold your body forward, press your palms down and try to place your fingertips in line with your toes. 4. While inhaling bring a leg back and place it on the floor. Arch your back and lift the chin. 5. Bring the other leg back and try to support your weight on hands and toes. Keep your chin down and retain your breath, while performing this move. 6. While exhaling, lower your knees and then your forehead, but keep your hips up and make sure your toes are curled under. 7. Lower your hips, while inhaling. Point your toes and bend as back as possible. Your shoulders should be kept down and your legs together. 8. Curl your toes under and, while exhaling, raise your hips. You should end up in a V position. You should push your heels and head down while keeping your shoulders back. Loosening up, stretching and massaging all joints and internal organs of the body. 9. While inhaling, step forward and place one of your legs between the hands. Keep your chin up, while resting the other knee on the floor. Stimulating and balancing all the systems of the body including the endocrine, circulatory, reproductive and digestive. 10. Bring the other leg forward and bend down from the waist keeping your palms on the floor. Exhale. on ti a t u l a s n Su 11. While inhaling, stretch your arms forward and then up and back over your head and try to slowly bend back. 12. Return to the upright standing position, while exhaling, and bring your arms to your sides.