Quadrant -I (Video)
Surya Namaskar on an Occasion of International Yoga Day
Quadrant - II (Study Material)
1. Surya Namaskar on an Occasion of International Yoga Day
Surya Namaskar: Sun Salutations and Their Benefits for PCOS and Obesity **Position 1: Pranamasana (Mountain Pose): Improves posture, balance, and core strength Helps establish a calm and focused mindset **Position 2: Hasta Uttanasana (Raised Arms Pose): Stretches the chest, shoulders, and abdomen Improves flexibility and range of motion Can help reduce stress and anxiety **Position 3: Uttanasana (Forward Fold): Stretches the hamstrings, calves, and spine Can help reduce symptoms of PCOS, such as insulin resistance and hormonal imbalances, by stimulating the abdominal organs Can also help with weight management by improving metabolism and digestion **Position 4: Ashwa Sanchalanasana (Low Lunge): Strengthens the legs, hips, and lower back Can help improve insulin sensitivity and reduce inflammation, which can be beneficial for PCOS and obesity Can also help improve balance and coordination **Position 5: Phalakasana (Plank Pose): Strengthens the arms, shoulders, and core Can help improve posture and reduce back pain Can also help improve mental focus and discipline **Position 6: Ashtanga Namaskara (Eight-Limbed Pose): Strengthens the arms, shoulders, and chest Can help improve flexibility and range of motion Can also help reduce stress and anxiety **Position 7: Bhujangasana (Cobra Pose): Strengthens the back muscles and improves flexibility Can help improve posture and reduce back pain Can also help improve mood and reduce stress **Position 8: Adho Mukha Svanasana (Downward-Facing Dog): Stretches the hamstrings, calves, and spine Can help improve flexibility and range of motion Can also help reduce stress and anxiety **Position 9: Ashwa Sanchalanasana (Low Lunge): Strengthens the legs, hips, and lower back Can help improve insulin sensitivity and reduce inflammation Can also help improve balance and coordination **Position 10: Hasta Uttanasana (Raised Arms Pose): Stretches the chest, shoulders, and abdomen Improves flexibility and range of motion Can help reduce stress and anxiety **Position 11: Pranamasana (Mountain Pose): Improves posture, balance, and core strength Helps establish a calm and focused mindset Health Benefits for PCOS and Obesity: 1. Improved insulin sensitivity: Regular practice of Surya Namaskar can help improve insulin sensitivity, reducing the risk of developing insulin resistance and type 2 diabetes. 2. Weight management: The dynamic movement improves metabolism, digestion, and helps regulate weight. 3. Reduced inflammation: Yoga can reduce systemic inflammation—an underlying issue in both PCOS and obesity. 4. Hormonal balance: By stimulating the endocrine system, Surya Namaskar may help regulate hormone levels. 5. Reduced stress and anxiety: Yoga fosters mindfulness and relaxation, helping reduce cortisol and stress-related symptoms. Note: Practice Surya Namaskar regularly and, if possible, under the guidance of a certified yoga instructor to maximize its physical and mental health benefits.
2. Surya Namaskar on an Occasion of International Yoga Day
Click https://pubmed.ncbi.nlm.nih.gov/36375325/ link to open resource.
3. Surya Namaskar on an Occasion of International Yoga Day
Click https://pubmed.ncbi.nlm.nih.gov/33313032/ link to open resource.
4. Surya Namaskar on an Occasion of International Yoga Day
Click https://pubmed.ncbi.nlm.nih.gov/21665111/ link to open resource.
5. Surya Namaskar on an Occasion of International Yoga Day
Click https://pubmed.ncbi.nlm.nih.gov/34484400/ link to open resource.
Quadrant - III (Assignments)
1. Surya Namaskar on an Occasion of International Yoga Day
Assignments: Performance Activity. Practice Sun Salutation daily. Initially start with 5 repetitions of Sun Salutation and gradually increase the repetitions in a month at least for 30 min per day and experience the change.