Surya Namaskara (Sun salutation)

Surya Namaskara is a combination of 12 postures along with regulated breathing. One should chant opening salutation while standing in Pranamasana.

Opening Salutation

Hramayena pātrena satyasyāpihitam mukham

Tat tvam pūshan apāvruno satyadharmāya drishtaye

Om hrim sūryāya namah

Oh, sun you are like a lid covering the golden vessel containing truth. So kindly open the entrance, enlighten me and lead me towards truth and virtuous acts.

 

1. Pranamasana – in erect standing position, keeping the feet together and palms be raised and positioned them near the chest. Keeping the breathing normally and the body relaxed.

2. Hastauttāsana – (raised arm pose) Raising hands straight up with shoulder width, entire upper part of the body be bent backwards in the shape of an arc while fully inhaling.

3. Pādahastāsana – Bend body to the front and touch the forehead to knees, with complete exhalation, keep the palms on the floor on either sides of the leg.

4. Ashvasanchalanāsana – Take the right leg back, take the left knee forward, look up and inhale, touch the left thigh with the chest.

5. Chaturanga Dandāsana – Four-Limbed Staff pose

6. Ashtanganamskara – Without moving the hands and toes, bend at knee and rest the knees on the floor, rest the forehead on the ground. In this position with ashatanganamaskara 8 organs are touching the ground (forehead, chest, hands, knees, and legs). Buttocks should be kept raised.

7. Bhujangāsana – Inhale, raise the head and trunks making the spine concave upwards, without changing the position of the hands and feet.

8. Parvatāsana – In the next step, take the left leg back, resting only on palms and toes. Keep the body with an inclination of 30 degree on the ground and exhale completely.

9. Same as 4th step (Ashvasanchalana)

10. Same as 3rd step (Padahastāsana)

11. Same as 2nd step (Hastauttāsana)

12. Same as 1st step ((Pranāmāsana)

This will complete one round of sun salutation. One may do it up to 10 rounds or as one can easily do without getting tired.

Benefits

• This increases concentration, sharp intellect and strong memory.
• Improves digestion, eliminate abdominal ailments, helps to remove constipation.
• Improves blood circulation, opens the lungs.
• It has a heating benefit, reduces excess weight.
• Improves muscles of legs, arms and shoulders, makes the spine flexible, tones the  liver, massages the kidneys and adrenal glands, tones the spinal nerves.
• This is an amazing practice for massage of the joints, muscles and all internal organs.

 

    It balances all the systems of the body and is very beneficial for the persons whose movements are restricted like office workers and shopkeepers. Daily performing of these postures will help them in maintaining perfect healthy physique.

 

General precautions

This shouldn’t be practiced by the people with high blood pressure, coronary artery disorders, and those who have had a stroke, as it may over stimulate or damage a weak heart or blood vessel system. This should be avoided in case of hernia, slipped disc, and sciatica.