Postures to increase your heart rate

The heart is a muscle like any other in your body. To exercise them we need to increase the load on it by performing activities that go beyond the normal day to day movements. Today's exercise, Surya namaskar or Sun Salutation is a great way to increase the heart rate without straining the joints or the ligaments. Depending on your cardio – vascular fitness level, start with five rounds at one stretch and slowly increase till 25. Don't forget that your body has to be strengthened gradually so that it can adapt to more intense exercises.

Caution: Those with heart problems and high blood pressure should start with two rounds very slowly to a maximum of five rounds at one stretch.

Step 1
• Stand straight, with your feet together, and your palms joined in front of your chest. Breathe normally.

Step 2
•  Inhale, keep your palms together and bend back, stretching your arms over your head.

Step 3

•  Exhale and bend forward from the hip
•  Pl ace your palms on the floor and your head on the knees. Keep your knees straight.

Step 4
•  Inhale, take your left leg back, bend your other knee as shown
•  Arch your back and look up.

Step 5
•  Exhale, take your right leg back
•  Keep your body in a straight line from head to toe, toes tucked in, fingers pointing forward. Body weight is balanced on your toes and palms

Step 6
•  Hold your breath, drop your knees, then your chest and chin to the floor. Keep your hips raised, as shown.

Step 7

•  Inhale and stretch the body upwards.  Straighten the elbows, arch your back and look up.

Step 8
•  Exhale, push yourself back on your arms and raise your hips
•  Tuck your chin towards the chest and look at your navel. Keep the heels flat on the floor.

Step 9

•  Inhale and bring your right leg forward, arch your back and look up. In subsequent rounds, alternate between your left and right leg as in step four and nine.

Step 10
•  Bring the left leg forward, stand upright, exhale and bend forward, place your palms on the floor, as in step three.

Step 11
•  Inhale, keep your palms together and bend back, stretching your arms over your head as in step two.

Step 12
•  Exhale and come back to position one.