Struggling to fit in a workout on a hectic day? Celebrity nutritionist Rujuta Diwekar has a quick solution for you: the Surya Namaskar. Even when your schedule is packed, this classic yoga sequence can keep you feeling energized and active.

Rujuta Diwekar’s Quick Fitness Tip

In a recent Instagram video, Rujuta Diwekar shared how she incorporates Surya Namaskar into her busy days. Despite being at a hotel without any equipment and rushing to an event, she managed to do three rounds of Surya Namaskar. “You don’t need a lot of time to stay active,” she said. “Just three Surya Namaskars will keep your body moving and energized.” She emphasized that this routine is perfect for days when you’re pressed for time but still want to stay fit.

How to Perform Surya Namaskar

Inspired by Rujuta, here’s a simple guide to doing Surya Namaskar:

1. Pranamasana (Prayer Pose) – Stand tall with your feet together and palms in a prayer position in front of your chest.
2. Hasta Uttanasana (Raised Arms Pose) – Inhale, raise your arms above your head, arch your back slightly, and stretch your whole body.
3. Padahastasana (Standing Forward Bend) – Exhale and bend forward, bringing your hands to the floor beside your feet, keeping your legs straight.
4. Ashwa Sanchalanasana (Equestrian Pose) – Inhale, stretch your right leg back, keeping the left foot between your hands. Look forward.
5. Dandasana (Plank Pose) – Exhale, bring your left leg back into a straight plank, keeping your shoulders above your wrists.
6. Ashtanga Namaskara (Eight-Limbed Pose) – Lower your knees, chest, and chin to the floor, while keeping your hips slightly raised. Eight parts of your body should touch the ground.
7. Bhujangasana (Cobra Pose) – Inhale, slide forward, and lift your chest into a gentle backbend, keeping your elbows bent and shoulders relaxed.
8. Adho Mukha Svanasana (Downward-Facing Dog) – Exhale, lift your hips up and back, forming an inverted V. Keep your spine long and heels on the ground.
9. Ashwa Sanchalanasana (Equestrian Pose) – Inhale, bring your right foot forward, with the left knee on the floor, and look ahead.
10. Padahastasana (Standing Forward Bend) – Exhale, step the left foot forward, bringing your hands beside your feet.
11. Hasta Uttanasana (Raised Arms Pose) – Inhale, lift your arms and come up with a flat back, arching your back slightly.
12. Pranamasana (Prayer Pose) – Exhale and return to standing with your palms in prayer position.

With just these 12 steps, Surya Namaskar offers a complete body workout, improving flexibility, stability, and stamina. It’s a perfect way to stay fit, especially on those days when you’re too busy for a full workout session.