Physical Fitness
Plan
(Surya Namasakar)
Coronavirus lockdown and self-isolation has resulted
in changes in people’s routines. Everyone is now
working from home and this is likely to bring a
change in physical activity and eating habits. In
order to help follow a routine, Department of
Physical Education, University of Mumbai has
prepared a quarantine health plan that can help in
keeping your weight and health in check.
in changes in people’s routines. Everyone is now
working from home and this is likely to bring a
change in physical activity and eating habits. In
order to help follow a routine, Department of
Physical Education, University of Mumbai has
prepared a quarantine health plan that can help in
keeping your weight and health in check.
Surya Namaskar
• Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga
poses. Besides being a great cardiovascular workout, Surya Namaskar
is also known to have an immensely positive impact on the body and mind.
poses. Besides being a great cardiovascular workout, Surya Namaskar
is also known to have an immensely positive impact on the body and mind.
• Surya Namaskar is best done early morning on an empty stomach. Each round
of Sun Salutation consists of two sets, and each set is composed of 12 yoga
poses.
of Sun Salutation consists of two sets, and each set is composed of 12 yoga
poses.
• It should ideally be done early in the morning, facing the rising sun, and each
movement of the body is synchronised with a breath, exhaling at the folds and
inhaling as you lengthen or stretch out the body.
movement of the body is synchronised with a breath, exhaling at the folds and
inhaling as you lengthen or stretch out the body.
• It serves as a complete exercise for the body, vitalizing all the major muscles
and vital organs.
and vital organs.
• Each round takes 1 to 2 minutes to perform, depending on the speed and
intensity of the practice.
intensity of the practice.
• Several variations on the classic Surya Namaskar exists.
• Surya Namaskar is a universal practice. From beginners to seasoned Yogis,
children to elderly, everyone is encouraged to practice Surya Namaskar.
children to elderly, everyone is encouraged to practice Surya Namaskar.
