Exercises

We reccomend a simple 5 minute exercise

i.e Surya Namaskara

to supplement your GM Diet

yoga

Surya Namaskar Step 1. Stand with your feet together and palms folded in front of your chest. Close your eyes and chant the Mantra Om Mitrayah Namaha….. breath normally.

Surya Namaskar Step 2. Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your abdomen as much as possible and lean backwards. Inhale and chant Om Khagaya Namaha…..

Surya Namaskar Step 3. Bend forward and place your palms at the side of your feet. Touch the knee with your forehead and exhale deeply, while chanting Om Suryaya Namaha…..

Surya Namaskar Step 4. Take one leg back and place the other leg in the front with palms firm on the ground. Raise your head and inhale, while chanting Om Bhanuvae Namaha…..

Surya Namaskar Step 5. Bring the leg that was in front next to other one and keep the hips off the floor, with your hands supporting the body in a push-up position. Exhale and chant Om Ravi Namaha…..

Surya Namaskar Step 6. Lower your knees, chest and forehead, with your palms firmly on the ground next to your chest and elbows bent upwards. Hold the breath here and chant Om Pushnae Namaha…..

Surya Namaskar Step 7. Lower your waist and raise your upper body. Look upwards and keep your arms straight. Inhale and chant Om Hiranya-Garbhaya Namaha…..

Surya Namaskar Step 8. Raise your hips and bring your head to the floor with eyes on the navel and heel on the floor – like an inverted v. Exhale and chant Om Marichiye Namaha…..

Surya Namaskar Step 9. In this step the posture is the same as in step 4. Inhale and chant Mantra Om Adityaya Namaha.

Surya Namaskar Step 10. In this step the posture is the same as in step 3. Exhale while chanting Om Savitre Namaha…..

Surya Namaskar Step 11. In this step the posture is the same as in step 2. Inhale and chant Om Arkaya Namaha…..

Surya Namaskar Step 12. In this step the posture is the same as in step 1. Breathe normally and chant Om Bhaskaraya Namaha…..

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21 Comments

  1. Thanks for sharing. Awalys good to find a real expert.

  2. Good.
    Teach good and do good

  3. It would be better to not to mention mantra, as this cannt be reached by all community people.Exercises should be apart from devotions. Being an exersice lover I am ready to follow it but without mantras 🙂

  4. It would be better to not to mention mantra, as this cannt be reached by all community people.Exercises should be apart from devotions. Being an exersice lover I am ready to follow it but without mantras
    .

  5. This programme should get and follow all communities. Then what is the need of mantra? Think advancely while preparing valueable notes like this. Thankx

  6. Am currently on my 3rd day, can I include a more heavy workout such as HIIT or weight lifting (more reps)???

  7. Hi. I start my diet plan today

  8. Pls tell m if I’m not doing exercise. But I’ll walking for 1hr

  9. Can i have black coffee during the day???

  10. I am not able to keep the timings n result is i skip brekfast and snacks.. exercise is a big problem fo me as i don’t like it.. so is it fine if i don’t do it?

  11. What is the measurement/volume of a cup/bowl

  12. Have a slipped disc problem so cannot bend. What exercises can I do?

    • tough one, breathing exercises are good. have you asked your doc? can you get in a pool or spa? have you tried tension bands and work out your arms?

  13. What are tension bands ? No pool facility nearby

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***Before asking your question, please understand that we are only here to help and these are our opinions. Also make sure you read and understand the entire diet before doing it. And also see a doctor if you feel you need approval to do so. If you plan to exercise during the diet, you cannot do heavy weights and heavy workouts (We state this on the Exercise page), you need to have the correct amount of protein. The first 4 days of this diet do not have protein, so your exercise you be very light. You cannot tear muscle down without something to build it up. Thanks You