I)

MEANING OF PHYSICAL FITNESS

Fitness is very important for good health. Besides feeling better mentally, exercising can help protect you from heart disease, stroke, obesity, diabetes, and high blood pressure; and it can make you look younger, increase and maintain bone density, improve the quality of your life, and may keep you from getting sick. Exercising also helps you control stress better, and can make you feel happier and less nervous. Before you start an exercise routine, ask your doctor about what exercises to do. Then make a plan to spend less time in front of the television and/or computer, and begin exercising more. Your doctor may suggest that you begin by doing little things first, such as parking in the farthest corner of your parking lot at work, taking the stairs rather than the elevator, taking your dog for a walk, or riding a stationary bike. Little by little, adding daily exercise will help you begin to feel better. Eating healthy foods is important for good health, too. Changing the kinds of food you eat means paying attention to what you eat and how much you eat. Depending on your location of employment, it may be nearly impossible to get healthy food from vending machines or in a cafeteria, so you will need to be smart and make a good food plan for yourself. It is important to eat a healthy breakfast; eat more fruits, vegetables, salads, whole-grain breads, and egg whites; and foods that are boiled or grilled not fried. Ask your doctor or a dietician about starting a healthy, balanced diet.

II) MEANING OF PHYSICAL WELLNESS

Health and Wellness Health is a dynamic process because it is always changing. We all have times of good health, times of sickness, and maybe even times of serious illness. As our lifestyles change, so does our level of health. Those of us who participate in regular physical activity do so partly to improve the current and future level of our health. We strive toward an optimal state of well-being. As our lifestyle improves, our health also improves and we experience less disease and sickness. When most people are asked what it means to be healthy, they normally respond with the four components of fitness mentioned earlier (cardiorespiratory ability, muscular ability, flexibility, and body

composition). Although these components are a critical part of being healthy, they are not the only contributing factors. Physical health is only one aspect of our overall health. The other components of health (Greenberg, 2004, p. 7) that are just as important as physical health include the following: Social health-The ability to interact well with people and the environment and to have satisfying personal relationships. Mental health-The ability to learn and grow intellectually. Life experiences as well as more formal structures (e.g., school) enhance mental health. Emotional health-The ability to control emotions so that you feel comfortable expressing them and can express them appropriately. Spiritual health-A belief in some unifying force. It varies from person to person but has the concept of faith at its core. Wellness is the search for enhanced quality of life, personal growth, and potential through positive lifestyle behaviours and attitudes. If we take responsibility for our own health and wellbeing, we can improve our health on a daily basis. Certain factors influence our state of wellness, including nutrition, physical activity, stress-coping methods, good relationships, and career success. Each day we work toward maximizing our level of health and wellness to live long, full, and healthy lives. The pursuit of health, personal growth, and improved quality of life relies on living a balanced life. To achieve balance, we need to care for our mind, body, and spirit. If any of these three areas is consistently lacking or forgotten about, we will not be at our optimal level of health. We are constantly challenged with balancing each of these three areas throughout life. As fitness professionals, we have a responsibility to guide and motivate others to improve their level of health and wellness. We can promote a holistic approach to health (mind, body, and spirit), not just encourage physical activity. As good role models, we should demonstrate positive health behaviours that assist in improving our own health and the health of others. If our focus is strictly on the physical benefits of exercise, we are doing a disservice to our clients and we are not fulfilling our professional obligation.

III) FACTOR AFFECTING PHYSICAL FITNESS AND WELLNESS

FACTORS AFFECTING PHYSICAL FITNESS AND WELLNESS :The physical fitness and wellness very from person to person. The following factors affects physical fitness and wellness :-

1)heredity

2)regular exercise

3)progressive overloading

4)balanced diet

5)stress

6)living style

7)cigarette smoking

8)drugs

9)rest ,relaxation and recreation

10)environment

IV) COMPONENTS OF POSITIVE LIFESTYLE

Get sufficient exercise. Regular Do a Push Up/push ups, Do Sit Ups/sit-

ups,crunches, jogging or walking are examples. Unless you are disabled in which case you can learn a modified exercise regimen. Get sufficient Sleep Better/rest. About eight hours of sleep helps the body repair itself. You may personally need more or less, as sleep requirements vary between people. Eat Healthy/Eat healthier. Look online and find the food pyramid, then try balancing your caloric intake with your exercise. There are several competing food pyramids, so pick one or two because following all of them would be too hard. Find time to relax. Just lie down and think about what you did before you started relaxing. Think positive thoughts or take up a relaxing hobby like sitting or sleeping. Pick a hobby that you enjoy. Hobbies can counter daily stress. Unless the hobby is stressful, like base-jumping or self-mutilation. You could try collecting model trains orpostage stamps. V) PRINCIPLES OF ADAPTED PHYSICAL EDUCATION Adapted Physical Education (APE) is the art and science of developing, implementing, and monitoring a carefully designed physical education instructional program for a learner with a disability, based on a comprehensive assessment, to give the learner the skills necessary for a lifetime of rich leisure, recreation, and sport experiences to enhance physical fitness and wellness. Education of all Handicapped Children Act of 1975 (P.L. 94142) The history of Adapted Physical Education began with the implementation of P.L. 94142 in 1975.[1] This act recognized physical education as a direct service. Specially designed physical education programs must be made available to every handicapped child receiving a Free, Appropriate Public Education (FAPE). Americans with Disabilities Act (P.L. 101336) The Americans with Disabilities Act (ADA) was enacted in 1990 to prohibit the discrimination of individuals with disabilities in the public and private sectors. The ADA outlaws discrimination

against a person with a disability in five spheres: employment, public services, transportation, public accommodations, and telecommunications. ADA Requires accessibility in physical education facilities. Examples include: Weight rooms that accommodate wheelchair users, gym lockers that use combination locks, playgrounds surrounded by a fence, and well lighted gymnasiums to aid students with visual impairments. Individuals with Disabilities Education Act (IDEA) Enacted in 1990 (and reauthorized in 1997 and 2004), IDEA was the reauthorization of PL 94 142 and continued the emphasis upon FAPE, IEP, LRE, and physical education as a direct educational service. With this reauthorization, person-first terminology was instituted, and emphasis was placed on the education of students with disabilities within the general curriculum and parent involvement in educational programming. Under Federal Law, in order to qualify for this special education programming, students must fall within one of the thirteen disability categories identified under IDEA and demonstrate an academic need. Individual Education Program or IEP An Individualized Educational Plan (IEP) can be defined as a plan for each student, ages 3 to 21, who qualifies for special education services, based on an evaluation. All IEP's are outcomeoriented giving assurance that the student will benefit from special education and have real opportunities, full participation, independent living, and economic self-efficiency. If a student is receiving adapted physical education services, it must be identified on the IEP and APE goals should be developed and implemented. IEPs are revised once a year by an IEP team. IEP's are developed by the IEP team and based on comprehensive assessment as outlined by guidelines established in IDEA. Purpose Federal law mandates that each student receiving special education and related services must have an Individualized Education Program (IEP) developed for them. An IEP must be designed and written specifically for one student, outlining individualized needs, and used to establish an appropriate educational placement. Some consider the IEP to be a "management" program to guide appropriate service delivery, which includes the area of physical education. The IEP creates an opportunity for teachers, parents, school administrators, related services personnel and

students (when appropriate) to work together to improve educational results for learners with disabilities. VI) career options in physical education There was a time when a career in physical education was a low paying, least challenging career taken by average performers. But this is no longer true. Thanks to the increasing awareness amongst people about the need for physical activity, a career in physical education has come up as one of the most challenging and well paying career in the recent years. The first and the oldest career option in physical education is also the most interesting one. It is the job of working as a physical education teacher in various educational institutes. This is one job area which has grown by leaps and bounds with physical education being made a compulsory subject in school curriculum. In addition to schools; physical education is now seriously taken at college and university level as well. This is the reason why a professional qualification in physical education is a sure shot way to get into a well paying and satisfying career in educational institutes. A physical education and health degree prepares students for a career of general exercise trainer in various institutes. He can also work as a private trainer to people. A career can also be made in teaching and coaching classes related to recreation, games and sports. In addition a major in physical education, can also work in the field of nutrition and hygiene. Usually the program content of physical education involves games, sports and health but recently many new fields have opened up. For example students seeking a physical education degree can also enrol themselves in academic courses that deal with serious subjects like physiology and kinesiology etc. and thus satisfy and direct their creative potential in more challenging areas. Thus in the current scenario a physical education and health degree is a sure way to get into an interesting career and provides an opportunity to help a sedentary generation into a life full of activity and fun.

VII) Information about ancient olympic games According to historical records, the first ancient Olympic Games can be traced back to 776 BC. They were dedicated to the Olympian gods and were staged on the ancient plains of Olympia. They continued for nearly 12 centuries, until Emperor Theodosius decreed in 393 A.D. that all such "pagan cults" be banned.

Olympia Olympia, the site of the ancient Olympic Games, is in the western part of the Peloponnese which, according to Greek mythology, is the island of "Pelops", the founder of the Olympic Games. Imposing temples, votive buildings, elaborate shrines and ancient sporting facilities were combined in a site of unique natural and mystical beauty. Olympia functioned as a meeting place for worship and other religious and political practices as early as the 10th century B.C. The central part of Olympia was dominated by the majestic temple of Zeus, with the temple of Hera parallel to it. The Games and religion The Olympic Games were closely linked to the religious festivals of the cult of Zeus, but were not an integral part of a rite. Indeed, they had a secular character and aimed to show the physical qualities and evolution of the performances accomplished by young people, as well as encouraging good relations between the cities of Greece. According to specialists, the Olympic Games owed their purity and importance to religion. Victory Ceremonies The Olympic victor received his first awards immediately after the competition. Following the announcement of the winner's name by the herald, a Hellanodikis (Greek judge) would place a

palm branch in his hands, while the spectators cheered and threw flowers to him. Red ribbons were tied on his head and hands as a mark of victory. The official award ceremony would take place on the last day of the Games, at the elevated vestibule of the temple of Zeus. In a loud voice, the herald would announce the name of the Olympic winner, his father's name, and his homeland. Then, the Hellanodikis placed the sacred olive tree wreath, or kotinos, on the winner's head.

VIII) INFORMATION ABOUT MODERN OLYMPIC GAMES

The modern Olympic Games (French: Jeux olympiques) are the leading international sporting event featuring summer and winter sports competitions in which thousands of athletes participate in a variety of competitions. The Olympic Games are considered to be the world's foremost sports competition with more than 200 nations participating. The Olympic Games are held every four years, with the Summer and Winter Games alternating, meaning they each occur every four years but two years apart. Their creation was inspired by the ancient Olympic Games, which were held in Olympia, Greece, from the 8th century BC to the 4th century AD. Baron Pierre de Coubertin founded the International Olympic Committee (IOC) in 1894. The IOC is the governing body of the Olympic Movement, with the Olympic Charter defining its structure and authority. The evolution of the Olympic Movement during the 20th and 21st centuries has resulted in several changes to the Olympic Games. Some of these adjustments include the creation of the Winter Games for ice and winter sports, the Paralympic Games for athletes with a disability, and the Youth Olympic Games for teenage athletes. The IOC has had to adapt to a variety of economic, political, and technological advancements. As a result, the Olympics shifted away from pure amateurism, as envisioned by Coubertin, to allow participation of professional athletes. The growing importance of mass media created the issue of corporate sponsorship and commercialization of the Games. World wars led to the cancellation of the 1916, 1940, and 1944 Games. Large boycotts during the Cold War limited participation in the 1980 and 1984 Games. The Olympic Movement consists of international sports federations (IFs), National Olympic Committees (NOCs), and organizing committees for each specific Olympic Games. As the decision-making body, the IOC is responsible for choosing the host city for each celebration of

the Games. The host city is responsible for organizing and funding the Games consistent with the Olympic Charter. The Olympic program, consisting of the sports to be contested at the Games, is determined by the IOC. There are several Olympic rituals and symbols, such as the Olympic flag and torch, as well as the opening and closing ceremonies. Over 13,000 athletes compete at the Summer and Winter Olympic Games in 33 different sports and nearly 400 events. The first, second, and third place finishers in each event receive Olympic medals: gold, silver, and bronze, respectively. The Games have grown in scale to the point that nearly every nation is represented. Such growth has created numerous challenges, including boycotts, doping, bribery, and acts of terrorism. Every two years the Olympics and its media exposure provide unknown athletes with the chance to attain national, and sometimes international fame. The Games also constitute an opportunity for the host city and country to showcase themselves to the world.

IX) OLYMPIC OBJECTIVES AND SYMBOLS OBJECTIVES

The Olympic Movement: The term Olympic Movement means to include everybody and everything involved in the Summer Games - national sport governing bodies, athletes, media, and sponsors of the Summer Games. The Summer Games involve a number of organizations. The main aim of these organizations is to organize Summer Games. All these organizations are collectively known as the Olympic Movement . Goal of the Olympic Movement: Olympic Movement was established by Pierre de Coubertin . This French man wanted to revive the Summer Games to build a peaceful and better world by educating youth through sports. Coubertin wanted to create an opportunity when the sports could be practiced without any discrimination. He wanted to spread the Olympic spirit all over the world - the spirit of mutual understanding and the spirit of friendship, solidarity and fair play . This was and has been the goal of the Olympic Movement . Essential missions of the Olympic Movement are - The head of the Olympic Movement , International Olympic Committee (IOC) is responsible to choose a host city for the Summer Games . The host city is

selected through an election procedure seven years prior to the Olympics . The election is held in a country which does not have a candidate city as the host of the Games.

- The Summer Games consist both the Summer Games and the Olympic Winter Games . Both these games take place every four years. The Summer Games are the exclusive property of the Olympic Movement . The IOC owns all rights relating to the Summer Games --the rights relating to their organization, exploitation, broadcasting and reproduction . The IOC is the final authority to decide anything concerning the Summer Games . All profits derived from the Summer Games are used for the development of the Olympic Movement and of sport.

- The first objective of the Olympic Movement has always been to promote Olympism and develop sport worldwide. The IOC , as the head of the Olympic Movement , has always played a key role to promote women's participation in sport at all levels. The increasing number of women athletes in the Olympics is the result of the cooperation of the entire Olympic Movement and of the measures taken by the International Olympic Committee (IOC), International Federations (IFs) and National Olympic Committees (NOCs).

- Protection of the athletes is one of the main priorities of the Olympic Movement . To ensure the protection of the athletes, The IOC has taken various measures creation of the IOC Athletes' Commission, IOC Medical Commission, Court Arbitration for Sport (CAS), World Anti-Doping Agency (WADA) and World Olympians Association (WOA). Not only this, the IOC has made it sure that the host cities of the Summer Games must take necessary measures of environmental protection during the games.

- According to Jacques Rogge, IOC President , "More than ever, sport is a universal language and plays the role of catalyst in today's society as a means of improving quality of life and well-being." Sport, through its educational values and worldwide network, can play a major role in making a more prosperous and peaceful society. Through sports development , wider human development goals can be achieved.

- To develop the sport and environment agenda, the International Olympic Committee (IOC) has established a policy to provide greater resources to sustainable development in and through sport at all levels, and particularly at the Summer Games . Based on the principles mentioned in the Olympic Charter this policy has two main objectives to promote Summer Games and to promote awareness of the importance of a healthy environment and sustainable development among the members of the Olympic family as well as the sports practitioners in general.

- The tradition of the Olympic Truce began in Ancient Greece long back in the 9th century BC . The International Olympic Committee (IOC) , as the supreme authority, decided to revive this ancient concept to protect the interests of sport and the athletes in general. The International Olympic Truce Foundation (IOTF) was created in 2000 , with a mission to promoting peace through sport and the Olympic ideal. Promotion of Culture and Olympic Education - The International Olympic Committee (IOC) has also established a policy for the development of the culture and Olympic education agenda. This policy has two main objectives - to develop the link between culture and sport , encouraging cultural exchange and to promote Olympic education and support other institutions which promote the values of Olympism.

Olympic Symbols Objectives

The Olympic symbols reflect the ideals of Olympism. The five rings interconnected over a white background, in blue, yellow, black, green and red represent the union of the five continents. It is

the main graphic representation of the Olympic Games and the logo of the International Olympic Committee itself. The saying Citius, Altius, Fortius the Fastest, the Tallest, the Strongest" serves as a motto of the Olympic ideal and summarizes the posture an athlete needs to have in order to reach his/her objectives. Its essence is in the overcoming of limits. The torch is the link between the Games of the Ancient and Modern Era. A sacred flame, seen as a purifying element, announces the beginning of the Games and calls upon the world to celebrate them in peace. At each edition, the host city creates its own Torch, which gets new designs and shapes, according to the host country's culture.

Other important Olympic symbols are the Olympic oath, a solemn promise made since the 1920 Games in Antwerp and the anthem composed in Greece in 1896, which was then adopted by IOC in 1958. The anthem is played at every official Olympic ceremony, while the Olympic flag is raised.

X) OLYMPIC IDEALS AND VALUES

Olympism is a philosophy of life, exalting and combining in a balanced whole the qualities of body, will and mind. Blending sport with culture and education, Olympism seeks to create a way of life based on the joy found in effort, the educational value of good example and respect for universal fundamental ethical principles. The goal of the Olympic Movement is to contribute to building a peaceful and better world by educating youth through sport practiced without discrimination of any kind and in the Olympic spirit, which requires mutual understanding with a spirit of friendship, solidarity and fair play.

XI) ROLE OF IOC (INTERNATIONAL OLYMPIC COMMITTEE)

The IOC entrusts the honour and responsibility of hosting the Games to a city elected by the IOC Session. The organisation for the Games is based on a partnership between the IOC and the Organising Committee for the Olympic Games (OCOG).

The Olympic Games are the exclusive property of the IOC, which is the supreme authority for all matters concerning the Games. Its role is to supervise, support and monitor the organisation of the Games; ensure that they run smoothly; and make sure that the rules of the Olympic Charter are respected. XII ) India first participated in Olympics in 1900 in Paris. The country was repre sented by Norman Pritchard, an Anglo Indian who was holidaying in Paris during that time. The Indian Olympic Association is responsible for the preparation and participation of competitors in the Olympic Games as well as in Regional events like Commonwealth and Asian Games. There is a separate federation at national level in each game/sport which assists the Indian Olympic Association and preparation of sportsmen. The selection of sportsmen is generally carried out on the basis of performance at national level. However, at times, special selection trials are also held to choose the competitors for participation in the Olympic Games and other international events. After initial selection, the competitors are required to attend training camps. The national federations are assisted by the Netaji Subhas National Institute of Sports, Patiala, which provides intensive training for athletes. The selected competitors are then recommended by the national federations to the IOA for official sponsorship for participation in the Olympic Games. A special feature of the Indian Olympic Association is that, in addition to the national federation for each sport, there are State Olympic Associations in various States in the country. The State bodies controlling the different sports are affiliated to the national federations and to the State Olympic Associations. The aim of the State Olympic Associations is to ensure the promotion of sports in their respective States, in conjunction with the State bodies for the different games and sports. The overall responsibility for participation in the Olympic Games rests with the Indian Olympic Association. The other responsibilities undertaken by the IOA are as follows: 1. Deciding the organisation of National Games 2. Maintaining liaison between the Government of India and member federations or associations 3. Protecting the amateur status of sportsmen 4. Promoting and developing the Olympic Movement

XIII) MEANING OF YOGA

In 1999, I was on a plane flying home from India, after nine years of living in the Himalayas. Id been meditating, studyingmeditation, practicing yoga and living the everyday bliss of selfawareness. On the plane I picked up a glossy magazine and was amazed to see photos of North Americans practicing power yoga poses and talking about how yoga is good for getting a fit body. Now, I agree that yoga is great for your body and your health, but I had to giggle at how differently Id learned the purpose and meaning of the Sanskrit word yoga. In India, yoga has been studied and practiced for thousands of years, but its not the look of the physical body that is the main aim of yoga there. Yoga, in Sanskrit, means to completely know yourself and to be at peace in yourself. It is not possible to define this peace except to say it is freedom from all suffering, freedom from doubt and freedom from confusion. A natural blessedness unfolds in you as you feel this peace and you increasingly realize this as the core essence of your life. This realization is called yoga: a clear knowledge of the oneness of your self with the source of all life. Being established in this knowledge, your life starts to flow with a vital freshness and harmony, with clarity, mental alertness and a fullness of loving understanding. This yoga state is expansive, creative and life-supportive. You might doubt that this kind of expanded awareness is possible for anyone but a Himalayan sage; but yogis, including myself, have found that self-knowledge is a natural state and is possible! Our consciousness is self-reflective; in other words, you have the capacity to know the essence of your own life and mind. This potential has been researched for thousands of years by meditators. Yoga is an exploration into this nature of consciousness and existence. Yogis have discovered, through deep personal inquiry that at the root of their own life exists freedom and an ever-present space. But how, you might ask, is this relevant to the everyday life that I live? Once you understand that lifes activities, situations and happenings never alter your essential unchanging existence, your ego doesnt have to prove its superiority, nor believe in thoughts of inferiority.

XIV) YOGA BENEFITS

Weight loss, a strong and flexible body, glowing beautiful skin, peaceful mind, good health whatever you may be looking for, yoga has it on offer. However, very often, yoga is only partially understood as being limited to asanas (yoga poses). As such, its benefits are only perceived to be at the body level and we fail to realize the immense benefits yoga offers in uniting the body, mind and breath. When you are in harmony, the journey through life is calmer, happier and more fulfilling. With all this and much more to offer, the benefits of yoga are felt in a profound yet subtle manner. Here, we look at the top 10 benefits of regular yoga practice. 1. All-round fitness. You are truly healthy when you are not just physically fit but also mentally and emotionally balanced. As Sri Sri Ravi Shankar puts it, Health is not a mere absence of disease. It is a dynamic expression of life in terms of how joyful, loving and enthusiastic you are. This is where yoga helps: postures, pranayama (breathing techniques) and meditation are a holistic fitness package.

2. Weight loss. What many want! Yoga benefits here too. Sun Salutations and Kapal Bhati pranayama are some ways to help lose weight with yoga. Moreover, with regular practice of yoga, we tend to become more sensitive to the kind of food our body asks for and when. This can also help keep a check on weight. 3. Stress relief. A few minutes of yoga during the day can be a great way to get rid of stress that accumulates daily - in both the body and mind. Yoga postures, pranayama and meditation are effective techniques to release stress. You can also experience how yoga helps de-tox the body and de-stress the mind at the Sri Sri Yoga Level 2 Course. 4. Inner peace. We all love to visit peaceful, serene spots, rich in natural beauty. Little do we realize that peace can be found right within us and we can take a mini-vacation to experience this

any time of the day! Benefit from a small holiday every day with yoga and meditation. Yoga is also one of the best ways to calm a disturbed mind. 5. Improved immunity. Our system is a seamless blend of the body, mind and spirit. An irregularity in the body affects the mind and similarly unpleasantness or restlessness in the mind can manifest as an ailment in the body. Yoga poses massage organs and stregthen muscles; breathing techniques and meditation release stress and improve immunity. 6. Living with greater awareness. The mind is constantly involved in activity swinging from the past to the future but never staying in the present. By simply being aware of this tendency of the mind, we can actually save ourselves from getting stressed or worked up and relax the mind. Yoga and pranayama help create that awareness and bring the mind back to the present moment, where it can stay happy and focused. 7. Better relationships. Yoga can even help improve your relationship with your spouse, parents, friends or loved ones! A mind that is relaxed, happy and contented is better able to deal with sensitive relationship matters. Yoga and meditation work on keeping the mind happy and peaceful; benefit from the strengthened special bond you share with people close to you. 8. Increased energy. Do you feel completely drained out by the end of the day? Shuttling between multiple tasks through the day can sometimes be quite exhausting. A few minutes of yoga everyday provides the secret to feeling fresh and energetic even after a long day. A 10minute online guided meditation benefits you immensely, leaving you refreshed and recharged in the middle of a hectic day. 9. Better flexibility & posture. You only need to include yoga in your daily routine to benefit from a body that is strong, supple and flexible. Regular yoga practice stretches and tones the body muscles and also makes them strong. It also helps improve your body posture when you stand, sit, sleep or walk. This would, in turn, help relieve you of body paindue to incorrect posture.

Surya Namaskar

Surya Namaskar consists of 12 different bodily postures that ought to be performed in particular sequence.

Practicing Surya Namaskar is beneficial for the health of digestive system. It stretches the abdominal muscles. Regular practice of Surya Namaskar helps to lose excessive belly fat and gives flat stomach.

Surya Namaskar is the ideal exercise to cope with insomnia and related disorders. Surya Namaskar practice calms the mind, thus helps to get sound sleep.

Surya

Namaskar practice

regulates irregular

menstrual

cycles.

Practicing Surya

Namaskar ensures the easy childbirth. It helps to decrease the fear of pregnancy and childbirth.

Surya Namaskar practice boosts blood circulation and helps to prevent hair graying, hair fall, and dandruff. It also improves the growth of hair making it long.

Regular practice of Surya Namaskar helps to lose extra calories and reduce fat. It helps to stay thin. Practicing Surya Namaskar is the easiest way to be in shape.

Sun salutation exercise helps to add glow on your face making facial skin radiant and ageless. It is the natural solution to prevent onset of wrinkles.

Regular practice of sun salutation boosts endurance power. It gives vitality and strength. It also reduces the feeling of restlessness andanxiety.

Daily practice of Surya Namaskar makes body flexible. It improves flexibility in spine and in limbs.

It is beneficial to practice Surya Namaskar early in the morning. The earlymorning sunrays are rich source of vitamin D that is necessary to get strong bones and clear vision.