Step-By-Step Surya Namaskar [Sun Salutation]

Posture: Surya-Namaskara - Sun Salutation
Translation: The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root nam, to bow. Namaskar means salutation, salute, greeting or praise.
Pronunciation: soor-yee-ah-nahma-skar

Step-By-Step Demonstration of Surya Namaskar Asana

Step-1
Stand facing the direction of the sun with both feet touching. Bring the hands together, palmto-palm, at the heart.

Step-2
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

Step-3
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Step-4
Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

Step-5
While exhaling, bring the left foot together with the right. Keep arms straight,
raise the hips and align the head with the arms, forming an upward arch.

Step-6
Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.

Step-7
Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).

Step-8
While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.

Step-9
Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

Step-10
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Step-11
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

Step-12
Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.



Videos Explaining How to Perform the Surya Namaskar

Videos - Yoga Asanas To OverCome Infertility, and Attain Complete Fertility

Originating in India, Yoga is a centuries-old system of exercise and relaxation. More recently yoga has become increasingly popular for its ability to increase fertility amoung childless couples. Yoga can improve Your Chances of Conceiving, help prepare your body for a successful conception and pregnancy.

Yoga for Fertility can be practiced by women who are trying to conceive, either naturally or through assisted reproductive technology. Yoga for Fertility uses specific yoga postures and practices to stimulate and tone the reproductive system, enhance the flow of energy and circulation through the body, and balance hormone levels.

Yoga helps regulate the body’s hormone levels by improving endocrine (glandular) function. It is also well-recognized as a reducer of stress, anxiety and depression, all of which can accompany, and exacerbate, fertility challenges. In a recent Harvard-based study, women participating in a yoga and relaxation program nearly tripled their chances of achieving pregnancy.

Fertility Yoga can help you gain more confidence about yourself and your body in your journey towards parenthood. Various yoga asanas are recommended for fertility, for fostering reproduction and combating impotence and sterility.

Here is a compilation of Videos that demostrate different Yoga Postures to be performed to overcome infertility.

Project Baby - Brenda Strong, Yoga 4 Fertility - 10:27 sec



Yoga for Fertility with Brenda Strong - 6:12 sec



Yoga to overcome Infertility



Yoga For Fertility - 3.5 sec



Fully Fertile Yoga for Fertility --- 2:07 sec



Yoga to help fight Childlessness



Bend, Breathe, and Conceive Fertility Yoga with Anna Davis - 1:33 sec



Preconception Yoga with Dr. Monica Morell



Recommended DVD
Fertility Yoga with Monica Morell, PhD



Related Posts: Step By Step Demonstration of Surya Namaskar

Vivek Oberoi De-Stresses By Spending Time at The Beach

Vivek oberoi spends half an hour at the beach every morning with his pet dogs Duke and Ivy.

His time at the Beach:

Beaches are absolutely amazing in the mornings, empty, beautiful, serine and calm. The sound of the ocean fills you with so much peace. You just need to sit down and take your all in, it’s the most amazing feeling, this is my most favorite place to be. If I am really tired or am worried about something or stressed about something, this is where I come to spend some time. Once I am here, everything seems fine, it just calms me down, puts me in this whole zen like state, the whole feeling like Budddha kind of thing. I grew up on the beach, playing cricket, volleyball and other sport.

Walking on sand does a lot of things, it does a lot to stabilize your muscles because you are working against an undulated surface, so it gives you that much more focus on your supporting muscles on your core muscles, they will stabilize and keep you solid.

On his Pets:

They are the reason I am at the beach every morning. They actually run with me or rather I run behind them. While going they pull me, while coming I pull them back.

About the Gym:

I think Gym is important. If you want to sculpt your body according to how you want to look in a film for a character, then Gym is a good idea. But there is nothing like back to nature, there is nothing like the beach, the ocean.

‘My Mantra is To Live and Let Live’: Shama Sikander

My workout regime:

I do kickboxing, an hour and a half of weight training and an hour of spinning every alternate day. And if I still have energy left in me, I walk for about half an hour. That constitutes my fitness regime.

My diet:

I prefer eating healthy food and avoid oily stuff and rice. Instead of regular rotis I have multi-grained rotis. My diet comprises a lot of proteins and less carbohydrates. Food with more fibre such as egg whites, chicken and fish form a big part of my diet.

Happiness quotient:

My mantra in life is to live and let live. I believe in giving as much as I can to people. I’m a happy soul and believe in staying happy no matter how tough the going is. I feel blessed to have the love of my family and friends. Being able to do things for them makes me happy.

Idea of relaxation:
I just love going to spas and indulging myself in massages at least once a week. Sleeping is another great way to relax. Listening to soft music helps me unwind after a hard day’s work. Travelling is another passion that always rejuvenates me.

Health Freak Ayesha Kapoor Keeps the Calories at Bay By Horse Riding

No kiddie meal: The sikandar star kid is a health freak


I am A non-vegetarian but:
I like vegetarian food too.

I begin my day with
A very healthy meal — brown bread with honey and butter, a glass of fresh orange juice. I also have some fresh fruits. My favourite fruits are mangoes, apples and grapes.

After breakfast
I go to school in Auroville, Pondicherry. When I am at school, I have the food provided by school. We have a salad, vegetables, brown rice or ragi and curd. There's no fried food.

On the sets of Sikandar in Kashmir
I ate unit food. We ate fresh fruits and food that wasn't very oily. Overall, it was a healthy diet. I had Kashmiri food, we tried Kahva (local tea) too.

Throughout the day
I sip water. I make sure I have lots of it because it cleanses your system.
I always carry Granola bars.

I like to binge on
Cookies or apples in the evening after school. Later, I go for sports so I eat to keep myself going.

My dinner is
Generally salad or brown bread. I like Indian food as well but my mom is German so I eat Indian food when I am travelling.

In Indian food I like
Dal, rice and naan… the simple stuff. I also like raan, it's really delicious.

In sweets I like
Ice cream and cakes. My grandmother is really good at baking cakes.

My fitness regime
I take horse riding very seriously, I ride everyday. Before that I learnt salsa.

In my fridge
You will always find orange juice, milk, fruits, yogurt, cheese, olives and chocolates.

The last thing I have before sleeping
A chocolate after dinner. My favourite is Lady Godiva.

Sunday lunch
We have a tradition. Every Sunday morning my dad, my brother and I have to cook pancakes and French toast. It's very important that all of us have to be there.

My favourite cook
If I say my mom then my dad will get offended and if I say my dad then my mom will get offended. I'll just say my mom, Jacqueline, she cooks all the time. She makes lovely Potato Goat Cheese Gratin.

I cook
Pasta, rice, vegetables. I am not an expert at cooking. I can make scones and flip a pancake.

My best dining friends
My school friends and of course my family.

My comfort food
Soup and yogurt.

I can't resist buying
Kinder chocolate, probably some Japanese sweet because I really like Japanese food.

I feel guilty about
eating Chocolates or chips.

My favourite...

Cuisine: Indian and Japanese. I love fusion food.

Spice: Chilli.

Kitchen appliance: Frying pan.

Beverage: Orange juice.

Vegetables: Cucumbers, tomatoes, and potatoes.

Dishes from my hometown:
Auroville is an international community. My friends include Italians and Koreans. Sometimes I dine at their homes and eat their cuisine.

Favourte Restaurant
Chef Paul Bocuse's restaurants
France

Ayesha says, "My parents own hotels in India. I love the food at a promenade. I also like Paul Bocuse in France, he makes very good food. In Italy, the little restaurants serve the best food."

Paul Bocuse is the 83-year-old French chef who is thought to be one of the finest of the 20th century. He is one of the few chefs responsible for nouvelle cuisine, which is less lavish than traditional haute cuisine and uses fresh ingredients.
Bocuse is said to have created the famous truffle soup for a presidential dinner and was also one of the chefs who prepared the meal for Concord's first flight.
Bocuse's piece de resistance is his luxury restaurant l'Auberge du Pont de Collonges near Lyon in France. He also runs a chain of brasseries (upscale restaurants with a relaxed setting) near Lyon.

Favourite recipe: Potato Cheese Gratin

Ingredients:

½ kg potato
Olive oil
150 ml cream
1 egg
Oregano
Thyme
Garlic
Goat cheese

Method:

Boil the potatoes with the skin on. While they're still hot cut them into round slices. Then you take an ovenproof dish; rub olive oil at the bottom of the dish.
On top of the potato sprinkle oregano, thyme (any Mediterranean herbs), some fresh garlic. Then put a layer of goat cheese. Repeat with rest of the potatoes.
Mix the cream with the egg. Pour this over the potatoes, top it off with a layer of breadcrumbs and put a little bit of butter or olive oil again. Add the herbs again and bake for 20-25 minutes. Serve with chicken or shrimp.

Anushka Sharma Talks About Her No-Frills, Wholesome Diet

Coffee? Not with Anushka!
She says no to chocolates and coffee but yes to nariyal paani (Tender coconut water) .


Anushka's thought for food

I am a non-vegetarian but:
I prefer eating vegetarian food and like only certain dishes in non-vegetarian. In vegetarian food, I like eating parathas and veggies.

I get up early only when:
I have to report for work. Otherwise, I sleep till late.

The first thing I have:
Is a glass of water followed by a cup of tea.

Breakfast comprises:
Egg and a glass of fresh juice.

I sip on:
Lemon juice or coconut water.

For lunch I have:
Dal, roti, sabzi. Dal is a must. My favourite is wholegrain dal.
When I eat food from home, I feel lighter so I carry lunch. My dabba usually contains roti, salad and dahi.

I feel hungry after:
Every two hours. While shooting for Yashraj, I had chilly cheese toast from the canteen cafeteria. They have nice sandwiches, brownies and ice cream.

I have my dinner:
At home and by 9 pm.

I don't have:
A sweet tooth. I don't even like chocolates.

The last thing I have before going to sleep:
Is a glass of milk.

I work out:
Four times a week. I have a personal trainer.

Coffee :
Does'nt Go down well with me.

My comfort food:
Khichdi.

When I went to school:
My mom, Aashima made something different and new for me everyday.

I always carry:
Protein bars.

My fridge always contains:
Water.

On Sundays:
My family usually does brunch. We have dosas and khichoni, a soup made from onions and tomatoes. It's an Uttaranchal special.

The best cook in my family:
My mother. She makes excellent momos.

I don't cook often but:
Whenever I do, I have been told I cook well. Recently, I made butter chicken.

Cooking disasters:
I once made cake without baking soda. It turned out bad.

I like to pick up:
Cold cuts.

My parents are from:
Uttaranchal. I like Khichoni and Chaishu, two local dishes.

Favourite restaurants:
Samarpan and Café Piccolo, both in Bangalore. In Bombay, I like Royal China.

My favourite cuisines are:
Indian, Chinese and Thai.

In Amritsar:
I didn't get a chance to eat langar but I had tandoori chicken.

My favourite spice:
Garlic and green chilly.

My favourite kitchen appliance:
Microwave.

My favourite beverage:
Coconut water.

In fruits:
I don't like much besides apples and bananas.

The food on the sets of Rab Ne Bana Di Jodi:
Was very good. Shah Rukh Khan brought food from home. I ate in my van as I eat every two hours.

My idea of a romantic meal:
Is fish with vegetables on the side. It's important to have good food and conversation.

Click Here >> For Anushka's favourite recipe: Momos

Adhyayan Suman Works Out Five Days a Week and Maintains His Weight at 74 Kgs

Adhyayan says working out made him lose 60 kgs! The once-chubby actor works out five days a week and maintains his weight at 74 kgs, "It is very important to look good, especially in my profession, and if you ain't fit, you have no business being an actor."


Adhyayan's thought for food

I am a non-vegetarian Completely. I hate vegetarian food. If I have an option I always choose non-vegetarian fare.

In vegetarian food, I like:
Simple dal, paneer, aloo, rice and bhindi.

I am not exactly an early riser:
But I get up early when I am working. When I am sitting at home doing nothing I would rather wake up pretty late.

The first thing I have in the morning:
Green juice, it's a vegetable juice. Later, I have an apple or a boiled egg for breakfast.

My fitness regime:
I work out at my friend Craig's house 5 days a week. I do weight training for an hour and a half. I come back home and do 40 minutes of cardio. I drink a protein shake after that because after exercise your body absorbs everything.

My lunch is usually:
Dal or chicken and fat-free yogurt. I really need my proteins for lunch so chicken is a must have. When I shoot I don't usually carry my dabba. I call for roasted or grilled chicken. I don't eat unit food because it's too oily.

Throughout the day I sip:
Water. I drink 5-6 litres of water every day.

In the evening I eat:
A brown bread chicken sandwich.

Dinner is:
Two rotis and dal. I either eat pomfret or chicken. The last thing I have at night is my dinner.

I am allergic to:
Prawns.

I hate:
Karela.

My childhood memories comprise:
Butter chicken. I have been living on butter chicken that's why I put on so much weight.

I always carry:
Buttermilk, Red Bull and green tea to a shoot.

In my fridge you will always find:
Chocolates: Toblerone and Kit Kat. I love chocolates.

Sunday lunch can be:
Anything from butter chicken to mutton biryani to butter naan. In the night I like to go to my favourite restaurant, Spices where I eat red Thai curry and White rice. I eat chocolate pastry for dessert.

In my family My dad cooks really good chicken but he doesn't get the time.

One dish I am an expert in making:
Nothing. I would rather sit back and enjoy the food. I make tea and omelettes.

My best dining friend is:
Karan, we love food. My friends are annoyed with me because for the past few years I have been going to only Spices. I don't know what's wrong with me, when I am addicted to something I only go for that.

My comfort food is:
Khichdi with vegetables.

In food stuff I can't resist:
I can't resist buying: Pastries. When I go to New York there are these different kinds of pastries and I have to buy them.

I feel guilty about eating:
Butter chicken, two butter naans and mutton biryani. The moment I eat it I feel I have put on 3 kgs.

My hometown in Patna:
From Patna I love yellow dal and aloo ki bhujiya and chawal.

My idea of a romantic meal:
I don't mind sitting at home and having a candlelight dinner. Meal is a meal, you add the romance. I would like Indian food.

My favourite restaurants:
In Bombay, there is Spices, Urban Tadka, Saffron, Banana Leaf and Bukhara. In Delhi, I recommend Moti Mahal and Royal China.

My favourite cuisines:
Indian and Chinese.

My favourite spice:
Ginger.

My favourite cooking appliance:
Microwave.

My favourite beverage:
Water.

My favourite poison:
Coke.

My favourite fruits:
Mango and orange.

I am a diehard dessert person:
My favourites are chocolate pastries and Toblerones. In Indian sweets I like gulab jamun and ras malai. I adore jalebis.

On the sets of Raaz:
The food was very good. We had brown bread sandwiches, tandoori chicken and yellow dal for lunch.

Adhyayan's favourite recipe:
Grilled sandwich

Ingredients
6 slices of brown bread
3 cheese slices
2 chicken breasts (cleaned and washed)
3 tbsp mayonnaise
3 eggs

Method
Take a bread slice and place a cheese slice on it. Boil the chicken till tender, shred and sprinkle salt on it. Add mayonnaise to the shredded chicken and mix well. Spread this mixture on the cheese slice. Place a fried egg on it. Place another slice of bread on it and grill. Repeat with the remaining bread slices.