Why and how to practice Suryanamaskar.
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- čas přidán 12. 09. 2024
- Namaskar. We have only 4 more weeks together and till now you have already integrated 8 lifestyle changes into your daily routine and here’s the latest one. The one which has stood the test of time, the one that bridges the gap between strength and calm - the one and only, Suryanamaskar.
In ancient india, it was a practice for children to perform 5 Suryanamaskar everyday as a part of the daily routine along with brushing, bathing, eating, etc. My grandfather or Ajoba died at the age of 87 around noon, but he had done his Suryanamaskar, dusted the house and eaten his lunch - routine was complete. He had a six pack not because he wanted one but because it was inevitable.
Guideline 9 - Practice Suryanamaskar daily
Why?
1. Gives you a strong muscular back - given our inactivity, poor posture, etc., we are losing the strength in the back which is required to keep not just the spine healthy but to connect the strength in the physical body, more specifically of the gluteus, to the strength or calm in the mind.
2. Offers ageless, radiant skin - this is not just a cosmetic benefit but a real reflection of good health. Skin is the largest organ of our body and if the skin is healthy it means that kidney, liver, heart, all the organs are healthy and well nourished.
3. Hormonal balance - if there is one exercise that works directly on our glands - thyroid, adrenals, pituitary, then it’s the Suryanamaskar. From optimum metabolism, pain free period to healthy levels of Vit D, the practice will ensure that the glands work at their best.
How?
Basics of a Suryanamaskar practice -
• Choose a fixed place at home, preferably a well ventilated one
• Fix a time to do it daily - sunrise or sunset are good times or you can even fix your time as pre-breakfast or post bath, whatever works best
• Breathe normally and take your time to learn the correct posture, no rush
• One on right, one on left together make one round. Video link below.
Special instructions to make progress -
1. If you have never done Suryanamaskar before -
• Start with 2 rounds every alternate day
• Graduate to 2 rounds every day from week 3
• Then add 1 round to your practice every alternate week
2. Doing it but not very regularly -
• Tie it to a non-negotiable, for example, won’t leave from home without the practice
• 5 a day is a good number, sustain that
• If you feel like doing 1 more, wait for 12 weeks. Train the mind to be consistent first.
3. Doing it regularly -
• Don’t take a break even on a Sunday
• Don’t drop below 5 or go beyond 12
• The idea is to get better with every step and not to mindlessly increase the number
Suryanamaskar - Special tips
1. Very tired - On a day you feel too hot, too exhausted, too tired, just drop the right half of the round where the right leg leads. Just do your rounds on the left and see how light you feel.
2. During periods - Feel free to listen to your body. Do them if you are in good shape, drop the number if you are exhausted.
3. A week before periods if there’s PMS - Start with 3 full rounds and end with 2 rounds only on left.
4. For back/ knee pain - Focus first on right technique. Skip the postures which aggravate the pain, but do the rest in the sequence.
One full round of SN = Full sequence leading from right leg + full sequence leading from left leg.
Video of Suryanamaskar - • Surya Namaskar - Rujut...
#RDFitnessproject2018 #SuryaNamaskar
#RDfitnessproject2018 #Uncomplicatefitness
I am your fan, you are simply a leader of all dietetion.you r fabulous,I left ghee and chawal few year back,but after listening you I started again for whole family now feel more energetic and no pressure on mind for ghee, Love you and thank you
Thank you so much Ma’am for posting such videos. My secret to a healthy life will be only and only you...I have been seeing your videos and adapting them and I feel so confident and comfortable because everything is related to our beautiful Indian culture. Your latest video of losing inches but not weight is exactly what is happening with me because of your videos. Thank you so much ❤️ You are a saviour ❤️
Ur like godess in today's time.. I mean who does this much efforts .. Ur thinking has changed my way of life I m fat I left eating ghee or butter years back but thanks to you I have started eating them again and I feel amazing.. more energetic..and happy too.. love you...
Ashwini Vaghela
But kya aapka weight kam hua.. Ya jyada ho gya ab
No it's the same still
It will reduce. Talking from my experience. Mera ghee khaane se aur baaki saare Rujuta Diwekar ke principle follow karne se kam hua aur fir kabhi bhi nahi badha :)
Ashwini Vaghela my story is d same as urs...😊
being human I just lost 3 kg till week 4 . it's work 4me
Your message works magic me..
You changed my Life completely..
Thank you ma'am..
Ur amazing
Just amazing like a magaician
U have changed my life
I feel much better fitter than earlier
Follow ur all guidelines
i really love listening your lectures, as they are simple and substantial. Awesome work
I love the way you talk... inspiring women 💕
Yes mam I am practicing every day surya namaskar and seeing changes in my life and health thanks for the videos.
Awesome well explained. I will start doing suryanamskar from today. Thank you so much
true words yours are!!!mind says she's simply God sent
Great explanation Madam, thanks❤
My fav tip ! You are ✨💫❤️
Thank you mam ☺️so much also i do suryanamskar min 25 a day it help mi alot through a day .
Mdm,plzz post a full video on back problems,spondylosis, slip disc (diet & exercise)
love you rujuta ... This is really helping me specially eating dal chawal at night with ghee and strength training... I am following everything shared by you and eagerly wait each week to check the guidelines and mostly just listen to you... Have shared already with many of my friends and family and it is helping them as well.... Thanks a lot love
Hey , Sonal, how do you feel now ? Do you still follow her routine? How did it transform your health ?
Hi... Thank you so much for your wisdom.... Requesting you to kindly write a book for diet and exercises for diabetics with neuropathy pain..... There are no such books in India for our cases
we Indian r proud of u.u r such a good human being ,god bless u with all the happiness in life .men my question is u tell for gym workout,working with machines but I cannot afford gym because of financial problem but I wanna stay fit what can I do plz reply
How inspiring you are🙏🏻🙏🏻👌🏻👌🏻👍🏻👍🏻
Love you rutuja so much... Please guide with my problem is that I have time only in the evening.. I feel full at that time
Hi Rujuta ! M a big fan. Have been following all ur videos.😍😍 But i recently broke ligament of my left ankle. I weigh humongously 100 kilos
Pls suggest how do i start the wt loss campaign ?
Right now the healing is almost 90% done.
Thank you for everything.. :)
Ma'am I'm an thyroid patient since 15 years I'm doing yoga and also suryanamaskar but my body weight is not reducing. I'm 42 years old
Can we do suryanamaskar and strength training during periods ?
Hi rujutha, please give some tips for hair loss and dandruff which can be managed through a proper diet. Thanks in advance
Madam, can u please do a video for a people like me, who lives in USA, where we have hardly 3 month of summer and long winter, different life style and different local foods as well as we purchase Indian food.
I have back problems, doctor has asked me not to bend down, is it ok if i do suryanamaskar?
Thanks ji God bless you dear
Thanks a lot. Very useful video.
Thank you Rujuta for the project 2018
Hello Madam, who has slipdisc n operated for the same can do the surya namaskar? Coz dr advised to not to bend in waist. Pls advice.
Can v do it during periods?
Thankx so much Rujuta Gr8 tips!!!
Can u plz tell weight gain diet for 1yr baby... My daughter is 1yr old but she's underweight so... Plzzz I'll request you
Can you guide Indians living in the USA about seasonal vegetables, as we don't have the same kinds of food options here. Should we buy all jowar, bhakri flours from Indian stores or do we substitute something else?
Radha Kute same question. i live in georgia ,its difficult to underdtand local stuff here
Wao u r superb. Love u so much 😘😘😘😘😘😘😘😘
Very informational. I just subscribe to your channel so keep it comming ...cheers...
Hi mam...My question is regarding abdominal weight..And how can we get rid of it?
U r so expressive ... 😚
Thanku darling fr giving soo much motivation love you 😘
Hello maam!
Can you please explain what to eat and what not to eat for acidity. Because as the day emerges my tummy stars to bloat. And there are times that i get too acidic and can literally feel the acid in my tummy. And i have been following the guidelines since 2nd week.
Please help!
Acidity happens due to eating without hunger and eating more than your hunger needs.. Listen to ur body and only follow what it says. Skip a meal n take lassi or butter milk that helps in better digestion
Hellow ma’am I have a glocoma in one eye so can I do surya namaskar everyday?
33years female, height-152cm, weight-78kg with history of epilepsy.No history of HTN ,D.M,hypothyroidism.Family history of D.M present so give me some guidelines about diet and exercise.
Please,share link for book "yoga in practice - preliminary course"
I belong to the third category & i am happy to meet you too .. haha :)
Thankyou so much rujutha
MDM,could u kindly advise on which food to take and not to for thyroid patients. It will be very helpfull. And also is this fitness program advisable for thyroid patients also. Plz advise.
sri lakshmi ..hi ...by following this incredible diet by Rujuta u can cure from thyroid with Ayurvedic medicines ...if you believe on my words just what's app on 9654987177 tenks n God bless u
Can we do surya namskar if planning for pregnancy,?? Plz give me suggestions
Amruta Bijwar yes
Namasthe madam, I often tried to do Surya namaskar , even doing one to three rounds heat in the bdy is increasing n then I am stoping to do. Pls advice .
Mam constipation k wajah se belly aur tummy fat kam nai hota kai????plzzz make a video on it
Mam suryanmaskr apne badam k pehele krne ko bola ya badam khane k bd...????kyuki apne bola k uthe waise 10 min k andar badam ya kismis ya kela khana aur suryanamaskr bola k just befor 1st meal to kaisa ji???
Baad
very good.
Madam namaste.
I am 54 years old
Can I do Surya namaskar at 8;;30..
Also please guide
How many
Can I do situps as my exercise.
I can do 50 comfortably .
Regards Gayatri Joshi,🙏🙏
Very nice
Something about type 1 diabetes
By Rujuta diwaker
Thank you .
Maam plz post a full vedio on surya namaskar ....
it's already there
Maam.guidance regarding Surya namaskar..for.pple.wid.bad backs....any vedio.
Great information
Hai mam what about vegetables n when n how to eat best
What is this 108 times Surya namaskar concept?
Post a video ob Suryanamaskar please
Maam i have mild arthritis, so get pain in ankles or knee joint.. Cn i still go ahead with surya namaskar
Can a person having Inguinal hernia do Surya Namaskar?Age 62 years, no pain or discomfort usually attributed to Inguinal hernia
Week 8 guidelines
Why we should not go beyond 12 surynamskar?
How do you prepare saffron lemonade?
Can you please share the link to this project (Google spreadsheet) again?
Mam please tell that is there any natural way to remove spex. I have tried so many things but I am unable to do it
I know it’s too much am asking,but pls could u upload a video on complete suryanamaskar !
rutuparna jena the link is in description
Whether c section mom's can do this?? Pls reply mam
Mam plz give me answer in hindi.mam my lower part is heavy plz give me diet or some tips
Thnx mam
I gave diastasis recti, can I do Surya namaskar?
Where do weget form to be filled maam
Please could you show us the proper way to do surya namaskara in a separate vid
Asma Khan the link is in description
Mam...after pregnancy body kese kun kre..my age 21 running....please...
I have been diagnosed with umbilical hernia. Some doctors have asked me not to do surya namaskar. What would you suggest?
Aparna Jain plz don’t do.
I have pain in both my knees since 4 years and am 29 years old can I still do Surya Namaskar,an if not what else shall I do?
Pradnya Ghatge ..Hi ...this can be treated with Ayurvedic medicines like cow colostrum ..if want to be cured ...what's app on 9654987177
thanku... mam
Love you,mam
Tnx
Can people with knee pain..do suryanamaskaar?
I'd like to know that too
Mammmmm plzzz 3 week bad guidline khatam ho jayegi to plzzzz i beg u rainy season me kb kai khana chahiye ye bhi batana...mai sari guidline follow kr ri hu...plzzz request.....
What todo in case of back pain
correct your posture,always sit with straight back.
What about warming up before surya namaskar..
It doesnt need a warm up..It is enough by itself..
NS Psychology but I do some warmups. Some stretching asanas, like Padha hastasana bhujangasana etc will definitely helpful , says payal kidwani.
U spoke of gym.. And den again yoga? How do we cope with? Pls help
I tried but as I have Osteoarthritis it’s so difficult for me., is it ok to do ?
Lavanya Nethi Hi...Y don't u get rid off this from Ayurvedic medicines ..I have seen miracles from cow colostrum ...give a try for your wellness ...if need help contact me.
Thank you Adithi,but you know I also have Psoriasis for which i am already taking Ayurvedic medicine and i had gall bladder removal surgery 6 months back during the rest time and of coursedue to free time food cravings i put 30 pounds extra. But i wonder really Suryanamaskar helps the people with OsteoArth and no Gb also.
I m the first one..
Hi ......thanks for your advice
Happy Holi rutuja to U & your Family
What is means 2rounds...
ALL IN ONE !! A set or round of 12or 16 steps in Surya namaskar
Plz in hindi.......
Hi Dear, you are marathi girl, pls make video in Marathi also.
you are my goddess luv you
mam I have slipped disc. can I do suryaanamaskar? pls reply. you never replied to my questions. pls this is really important for me mam. pls
Juhi Nilesh don't.think so
1st yeè
U sound like Kareena Kapoor in jab we met...super bubbly and excited 😂💞
exactly my thought hahahah /watch?v=LuuaiIRb-jw
Ur sooo talented...inspiration!! But u talk or behave while like lady devanand
Ur amazing but not loosing weight
Gajendra Rathore it is not about losing* weight
Yeah. I got fatter by doing all that she said 😔
Could you please elaborate that? Do you mean you got fatter by following all her 12 weeks guidelines which include Suryanamskar, strength training and move more sit less? I'm asking all of this genuinely with no disrespect for you trust me!
@@CurioCityzen ..maybe you have overdone with your exercise... Like the way you should stop eating when you get the signals from your mind..same way with the exercise ..stop when your mind gives you signals to stop..
Love u
Hi i am 9 weeks post partum
Is it alright if i do suryanamaskar
Shefali Deshpande no
Prasad. When can i start
Shefali Deshpande , depends on condition of birth, if u have complicated birth, consult to Doctor, if u have normal birth, u can wait another week and then start. Best way is to consult doctor.
Shefali Deshpande Definitely u can do and it helps to reduce ur mummy tummy