Surya Namaskara(The Sun Salutaion)
Surya Namaskara is a common sequence of 12 asanas or physical postures. They are to be done at the sunrise on an empty stomach.
STEPS
Let us perform Surya Namaskara by following the steps of these twelve postures:
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| Step 1 |
- Stand straight with feet together.
- Join the palms together in the Namaskara Mudra.
- Keep eyes gently closed and concentrate between the eyebrows.
- Remain in this posture for a few seconds.
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| Step 2 |
- Inhaling, raise both arms upwards.
- They should be close to ears.
- Slightly bend trunk backward, arms and neck together.
- Remain in this posture for a few seconds.
Posture 3
Exhaling, bend forward from the waist.
- Keep the arms close to ears until palms touch the floor on both sides of the feet.
- The forehead should touch the knees.
- Remain in this posture for a few seconds.
Posture 4
Extend the right leg behind as far as possible.
- Bend the left knee and keep the left foot on the ground between the palms.
- Chest should be stretched forward and back downward.
- Remain in this posture for a few seconds.
Posture 5
Exhaling, bring the left leg back to join with the right leg.
Step 5
- With heels together touching the ground, raise the hips.
- Lower the head between the arms so that the body forms a traingle.
- Stay in this posture for a few seconds.
Posture 6
Gently lower the knees, chest and chin to the ground with normal breathing.
- Toes, knees, chest, hands and chin should be touching the floor.
- Hips should be kept up.
- Maintain this posture for a few seconds.
Posture 7
Push the chest forward and lower the hips.
- Inhale and raise the body upward until the spine is fully arched.
- Head should be facing up and the legs and lower abdomen should remain on the floor.
- Keep this posture for a few seconds.
Posture 8
Exhaling, lower the trunk keeping the palms flat on the floor.
- Place both feet flat on the ground.
- Raise the hips and lower the head between the arms.
- Remain in this posture for a few seconds.
Posture 9
Inhaling, extended the left leg behind as far as possible.
Step 9
- Bend the right knee and keep the right foot on the ground between the palms.
- Chest should be stretched forward and back downward.
- Remain in this posture for a few seconds.
Posture 10
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| Step 10 |
- Exhaling, bring the stretched left foot forward.
- Join both legs and bend forward, straightening the knees.
- Bring the forehead near the knees and place palms on the floor beside the feet.
- Remain in this posture for a few seconds.
Posture 11
Inhaling, raise the trunk and both arms upwards.
- They should be close to ears.
- Slightly bend trunk backward with arms and neck together.
- Remain in this posture for a few seconds.
Posture 12
Breathe out and come to an erect and straight position with feet together.
Step 12
- Bring the hands in front of you and join the palms together in the Namaskara Mudra.
- Breathe normally. Keep eyes gently closed and concentrate between the eyebrows.
- Relax in this position and observe the sensations in your body.
BENEFITS
- The regular practice of Surya Namaskara improves circulation of blood in the body.
- All the main internal body parts like heart, liver, intestines, stomach, chest, throat and legs are benefitted by this asana.
- The Postures stretch various muscles and spinal column and provide flexibility to the body.
- It improves concentration and gives energy to the body.
- It removes excess fat and improves blood circulation.
- It also helps in increasing the height of growing children.
DO'S AND DON'TS
Let's remember the following points while doing Surya Namaskara:
- Stretch the arms and fingers fully.
- Synchronize breathing with the movements of the body.
- Inhale during upward bending and exhale during forward bending.
- Try to keep the head, neck and body in one line.
Don'ts
- Don't eat heavy meal before the session.
- Don't practice beyond your capacity.
- Don't practice Surya Namaskara if you have spinal injury.
- Don't bend forward and backward forcefully.
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