Effect of Suryanamaskar on Cardio Respiratory Endurance of Soccer Players

Effect of Suryanamaskar on Cardio Respiratory Endurance of Soccer Players

The ideal time of practice Surya Namaskar is at sunrise, the most peaceful time of day.

Whenever possible practice in the open air, facing the rising sun. Sunset is also a good time to practice as it stimulates the digestive fire. Surya Namaskar however, may be practised at any time provided the stomach empty.

The physical basis of the practice link together twelve asanas in a dynamically performed series. These asanas are ordered so that they alternately stretch the spine backwards and forwards .when perform in the usual way, each asana is move into with alternate inhalation and exhalation. A full round of Surya Namaskar is considered to be two sets of the twelve poses with a change in a second set to moving the opposite leg first through the series. With increasing scientific research in yoga, it therapeutic aspect are also being explored Surya Namaskar gives more benefits with less expenditure of time. It is claimed that Surya Namaskar practice improves general health and fitness. Cardio respiratory endurance refers to the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity.

A research study indicated that the experimental groups had significant changes in Cardio Respiratory Endurance due to the six weeks of Dynamic Surya Namaskar when compared to control group. The effects of Dynamic Surya Namaskar might be the reason for the improvement of Cardio Respiratory Endurance.

Process of Suryanamaskar

Reference

Bhutkar P.M, Bhutkar M.V, Taware G.B (2008) “Effect of Surya Namaskar Practice on Cardio

Respiratory Fitness Parameter”, Journal of Medicine Science.

Choudhry R and Krzysztof S,“The Effect of Dynamic Surya Namaskar on Flexibility on University

Student”, Department of Physical Education, Banaras Hindu University Varanasi.

Kumar S , Sivapriya D. V, Shyamala T (2011)“Effect of Surya Namaskar on Cardio Vascular and

Respiratory Parameter in School Student” , Recent Research in Scientific Technology.

Maheshwaranand, P. S. (2005). Yoga in Daily Life: The System. Vienna, Austria: European

University press.

Verma, J. P. (2009). A Text Book on Sports Statistics. New Delhi, India: Sports Publication.

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Best yoga Exercise for hair fall control

BEST YOGA EXERCISE FOR HAIR FALL CONTROL

Yoga’s benefits for body and mind is widely known but one less known fact about yoga is that it has miraculous effects on Hair as well.Major hair loss is due to stress, anxiety and depression. The condition of your hair is impacted directly by your general mental and physical health. To have healthy hair, you must be physically and mentally healthy. Hormonal imbalance, diseases, drugs intake, hair dyes, smoking and dandruff can also cause hair fall.

Best  Yoga poses for Hair protection  :

1.

Vajrasana

:

• Kneel down, stretching your lower legs backward and keeping them together. Your big toes should cross each other.
• Gently lower your body such that your buttocks are resting on your heels and your thighs on your calf muscles.
• Place your hands on your knees, and set your gaze forward with your head absolutely straight.
• Turn your attention to your breathing. Be fully aware of how you breathe and carefully observe as you inhale and exhale.
• You could close your eyes to concentrate on your breathing and to calm your mind.
• Try to stay in this position for a minimum of 5 to 10 minutes.

2. Ustrasana:

• Begin the asana by kneeling on your mat and placing your hands on your hips.
• You must ensure that your knees and shoulders are in the same line, and the soles of your feet are facing the ceiling.
• Inhale, and draw your tailbone in towards your pubis. You must feel the pull at the navel.
• While you are doing that, arch your back. Gently slide your palms over your feet and straighten your arms.
• Keep your neck in a neutral position. It should not be strained.
• Hold the position for about 30 to 60 seconds before you release the pose.

3. Sirsasana :

• Interlock the fingers tightly, palms forming a cup.
• Place the head on the formed cup so that the crown of the head touches the palms.
• Raise the knees from the floor by pulling the toes towards the head. Slowly raise your legs upwards from the floor.
• After the body gets properly balanced in this position, gradually and slowly straighten the legs.
• Take care that you maintain equilibrium and you don’t fall backwards
• Make sure that the spine and thighs are in line, straight and vertical.
• Relax the whole body as much as possible.
• Close the eyes
• Breathe slowly and deeply.
• This is the final pose of sirsasana. Stay in the final pose for a comfortable length of time.  Come back by flexing the knees and sliding them down to the floor in reverse order.

4.Sarvangasana:

• Start by lying flat on your back, keeping your legs together and your arms by your side.
• With one swift movement, lift your legs, buttocks, and back, such that your elbows support your lower body, and you stand high on your shoulders. Use your hands to support your back.
• As you settle down in the pose, make sure you move your elbows closer to each other. Straighten your spine and legs. Your body weight should lie on your shoulders and upper arms. Do not support your body on your neck or head.
• Firm up your legs and point your toes out. Hold the posture for about 30 to 60 seconds. Breathe deeply while you do so. If you feel any strain on your neck, release immediately.
• To release, lower your knees, and bring your hands to the floor. Then, lie flat and relax.
  

5.Anulom Vilom Pranayama:

• Close your eyes and relax Sit in this position for a couple of minutes till you settle down
• Close your right nostril with your right thumb
• Breath in from your left nostril Hold the breath for a couple of seconds
• Open right nostril and close left nostril with middle and ring finger
• Breath out from right nostrili
• Breathe in from right nostril, close the right nostril
• Open left nostril and breathe outu
• Repeat again, steps 1 through 7

      ......................................... YOGA IMPACT.....................................................

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Yoga is better than drugs for long life

YOGA IS BETTER THAN DRUGS FOR LONG LIFE

The most common set of side effects for drugs that work inside your body involves the gastrointestinal system. Nearly any drug can cause nausea or an upset stomach, Risk of Cancer,

 though it may only happen to a handful of people. For drugs used on the outside, skin irritation is a common complaint. 

SIDE EFFECT OF DRUGS

EFFECTS OF PSYCHIATRIC DRUGS

YOGA & RESPIRATION SYSTEM 

In another sideYoga improves cardiovascular health,  Curbs chronic neck and low-back pain, Sharpens the brain, Controls diabetes, Staves off stress and anxiety, Decreases depression, Lowers cancer risk, Promotes positive self-perception, Lengthens lifespan and youth, decrease menstrual pain.

HOW YOGA TRANSFORMS YOUR BODY

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  Physical Benefits of Surya Namaskar Exercise

                            Physical Benefits of Surya Namaskar Exercise

Surya Namaskar, which is known as "Sun Salutation" in English, is essentially about building a dimension within you where your physical cycles are in sync with the sun’s cycles, which run at about twelve-and-a-quarter years. It is not by accident but by intent that it has been structured with twelve postures or twelve asanas in it.

The process of Surya Namaskar

1. Enhances skin beauty:  One can perform San salutation for beauty, healthy and glowing skin. Surya Namaskar is an effective means for having beautiful skin and fair complexion. The practice enables to eliminate sufficient amount of waste products through the skin. As it makes the person sweat profusely, which ensures the removal of accumulated toxins through the skin, thus prevent pimples and boils. The module results in increased perspiration thereby release toxins. This is an excellent method of acquiring a fresh and fair complexion.
2. Prevents hair fall: There are many Yoga postures in Surya Namaskar that increase blood circulation to the scalp region. Yoga exercises like Parvatasana (mountain pose), Padhastasana (the forward bending pose) enhances blood supply to the head region thus give massage to the scalp thereby beneficial in the prevention of hair fall and greying of hair.
3. Weight Loss: Sun salutation is the effective tool to shed extra calories. It is helpful to reduce tummy fat and good for the flat stomach. All the yoga poses of this module facilitate adequate stretching, twisting and compressing of the entire body thus proves useful for weight loss regime. This is wonderful practice for those who are longing for weight loss thus has been the part of power yoga too.
4. Improves digestion: This practice alternately stretched and compressed the body organs including the stomach. It imparts better massage to the digestive system and encourages to work efficiently. By regular practice of this module helps to remove and prevent many diseases and disorders of the alimentary canal. It stimulates peristalsis of the intestines and removes waste products from the body.
5. Smooth kidney functions: The practice gently massages the kidneys, increases their supply of blood as well as speeds up the circulation of blood throughout the body. Regular practice of it encouraged the kidney to work efficiently, which also leads to filtration of blood through these organs.
6. Good for heart: The practice increases the heartbeat and the working of the whole circulatory system. It is good to remove waste products from the body and ensures efficient human heart function. All the cells and tissues of the body receive fresh oxygen and nutrients that lead to health and vitality of the body. It encourages the lymphatic system to work more prominently thus helps in combating germs, bacteria, and illness.
7. Improves lungs function: The practice of this module helps in optimum utilization of the lungs and the respiratory system. It appropriately expands and contracts the air sacs or alveoli of the lungs, prevents building up of germs and many diseases of the respiratory system. The lungs completely emptied from impure air and the brain gets fresh oxygen, which makes the person full of energy and vigor.
8. Corrects hormonal imbalance: Surya Namaskar harmonizes the different endocrine glands thus helping to remove any irregularities of such glands, which further improve their blood flow.
9. Tones the nerves and nervous system: It gently stretched, massaged and stimulated the nerves of the entire body. The better health of the nerves determines the efficient working of organs and muscles of the body system. Surya Namaskar tones up all these muscles and nerves and awakens the brain centers.
10. Helps in muscles loosening: It invigorates all the muscles of the body and offers intense stretching to the whole body. The expansion and contraction of muscles help in the redirection of impure blood to the kidney and the lungs. This is the best module for a loosening of muscles and removes stiffness from the body and considered as the best possible exercise who seeks a healthy living.

SURYA NAMASKAR STEP BY STEP

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