The daily salutation, a total process of 12 postures, repeated 3 times will give good shape and structure to the body.
Posture 1
Method: Join the two hands near chest with the feet together while the toes touch each other.
Benefits:
This exercise gives energy to the legs and feet
and helps to improve the efficiency of skeletal system.
According to Indian Yoga Tradition this exercise is associated with the root chakra and improves the sense of hearing.
Posture 2
Method: Raise the arms up over the head, bending the back slightly.
Benefits:
This exercise strengthens the muscles of the waist and thighs.
According to Indian Yoga Tradition this exercise improves the sense of sight, as well as improving the efficiency of the pancreas.
Posture 3
Method: Bend forward to touch the ground with the palms while the neck and head hang relaxed. Don't bend the knees. At first this is a difficult position but you will get used to it.
Benefits:
This exercise improves the function of the digestive system and will strengthen the joints and knees.
According to Indian Yoga Tradition this exercise enhances the functioning of the thymus gland and
improves the sense of smell.
Posture 4
Method: Take the left leg back with the right leg bending while keeping the hands level with the feet.
Benefits:
This exercise strengthens the joints of shoulders and waist.
According to Indian Yoga Tradition this exercise improves the function of the respiratory system.
Posture 5
Method: Put the other leg back as if you were preparing for a push-up while simultaneously raising the neck.
Benefits:
This posture strengthens the abdominal muscles.
According to Indian Yoga Tradition this exercise improves the efficiency of the thyroid and parathyroid glands.
Posture 6
Method: Bend both the hands keeping elbows close to the chest, and bend forward. The forehead and chest, both the palms, both toes and knees all should touch the ground while all other parts of the body are lifted. Since only these eight parts touch the ground this is called the ashtanga (eight parts) position.
Benefits:
According to Indian Yoga Tradition this exercise improves the efficiency of the brain and eyes and enhances the efficiency of the pituitary gland.
Posture 7
Method: Look up while keeping the toes and knees on the floor and straighten the elbows without bending the arms.
Benefits:
According to Indian Yoga Tradition this improves the functioning of the cerebral cortex and enhances the efficiency of the nervous system.
Posture 8:
Method: Exhale and bend the neck downwards with the heels and palms touching the floor.
Benefits:
This posture enhances the functioning of the circulatory system.
According to Indian Yoga Tradition this posture improves the sensitivity of feeling.
Posture 9:
Method: Take the right leg back while bending the left leg and keeping the hands level with the feet.
Benefits:
This posture enhances the functioning of the digestive tract.
According to Indian Yoga Tradition this position improves the sensitivity to taste.
Postures 10, 11 and 12 are the same as 3, 2 and 1 respectively. They are repeated in order to make a complete cycle of salutation.
Although you can practice these exercises at any time, practicing them before the sun rises is believed to yield the best results. The heat of the morning does not result in tanning and the radiant energy of sun helps the conversion of cholesterol in our body into Vitamin D. These daily postures help us fight obesity because they burn calories. You can practice all postures one after the other, or one by one everyday.
If it not possible for to practice these exercises daily, then try doing them three times a week. If the morning time is not a convenient time for you, you can also try exercising in the evening time. Don't do these postures immediately after a meal or a drink.
Make sure that you have no serious back pains or other developed health problems. If you are pregnant, consult with your doctor before beginning this exercise routine.
