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Traditionally performed in the morning, Surya Namaskar (Surya = Sun, Nama = to adore, to bow to), or Sun Salutations are used to express gratitude to the sun and greet the new day. It is a set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout. This sequence of postures can be a complete practice in itself or can prepare you for a longer asana routine. Surya Namaskar is best done early morning on an empty stomach. They are often performed in sets of five, but if you are new to the practice, it's wise to begin with two or three. Each time you flow through this sequence, gradually synchronize your breath with the movements of your body. Over the years, Surya Namaskar has gone through many changes, and as a result, many variations exist today.

Surya is the Soul, both of the moving and unmoving beings...

Let’s begin with these simple yet effective Sun Salutation steps on our way to good health. Please remember all asanas are best practiced on an empty stomach.

STEP 1: Pranamasa, The Centring Pose/ Prayer Pose

Stand erect with feet together (If discomfort, hip width distance) and hands in prayer position in front of your chest. Make sure your weight is evenly distributed. Expand your chest and relax your shoulders.

Exhale

Benefit: The centring pose is a focus building and meditative yoga pose of Surya namaskar. It helps to relieve anxiety and mental stress and improves concentration.

STEP 2: Hasta Utthasana, The Raised Arms Pose

Inhale as you stretch your arms up, keeping the biceps close to the ears and arch back from the waist, pushing the hips out, legs straight. Keep your neck relaxed and chin up. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.

Benefit: This posture helps reducing backache, fatigue and mild anxiety. This pose also improves digestion as it gives a good stretch to our abdominal muscles.

STEP 3: Pada Hastasana, Standing Forward Bend Pose

Exhaling, bend forward, keeping the spine erect and touch your toes or press your palms down (whatever you find comfortable), fingertips in line with toes.

Benefit: This posture of Surya namaskar relieves anxiety, stress and headache. It strengthens our thighs and knees and opens up the hips, hamstrings and calves. This also helps relief from conditions such as insomnia and osteoporosis.

Step 4: Ashwa Sanchalanasana, The Lunge Pose

Inhaling, push the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin up. Ensure that the other foot is exactly in between the palms.

Benefit: This pose is believed to increase one’s will power. It also strengthens the spine and increases lung capacity.

Step 5: Adhomukha Svanasana, The Downward Facing Dog Pose

Exhaling, curl your toes under, lift your hips and the tail bone up and chest downwards pivot into an 'inverted V' (/\) posture. Try to push your heels on the ground, make a gentle effort to lift the tailbone up, and head down and keep your shoulders back.

Benefit: It also helps relieve symptoms of menopause, back pain and headaches in women. This posture has incredible health benefits. It improves blood circulation, calms the nerves and relieves stress.

Step 6: Ashtanga Namaskara, The Eight Limbed Pose

Exhaling, gently lower your knees first, then rest your chest and chin/forehead. Raise your hips up and your toes curled under. The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).

Benefit: It improves the spine’s flexibility, relieve back issues. This posture tones and strengthens the arms, shoulders and legs. This also releases tension around the neck and the shoulder area.

Step 7: Bhujangasana, The Cobra Pose

Inhaling, slide forward and raise the chest up into the Cobra posture. Lower your hips, point your toes and bend the back. Keep the legs together and shoulders down. You may keep your elbows bent in this posture. Look upwards. Ensure you're stretching just as much as you can; do not force.

Benefit: It helps relieve menstrual pains in women and also reduces sciatica and backache giving a good stretch to the back. It tones abdominal muscles and improves blood circulation.

Step 8: Adhomukha Svanasana, The Downward Facing Dog Pose

Exhaling, curl your toes under, lift your hips and the tail bone up and chest downwards pivot into an 'inverted V' (/\) posture. Try to push your heels on the ground, make a gentle effort to lift the tailbone up, and head down and keep your shoulders back, as in step 5.

Benefit: Same as step 5.

Step 9: Ashwa Sanchalanasana, The Lunge Pose

Inhaling, push the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin up. Ensure that the other foot is exactly in between the palms, as in step 4.

Benefit: Same as step 4.

STEP 10: Pada Hastasana, Standing Forward Bend Pose

Exhaling, bend forward, keeping the spine erect and touch your toes or press your palms down (whatever you find comfortable), fingertips in line with toes, same as step 3.

Benefit: Same as step 3.

STEP 11: Hasta Utthasana, The Raised Arms Pose

Inhale as you stretch your arms up, keeping the biceps close to the ears and arch back from the waist, pushing the hips out, legs straight. Keep your neck relaxed and chin up, same as step 2.

Benefit: Same as step 2.

STEP 12: Pranamasa, The Centring Pose/ Prayer Pose

Exhaling, gently come back in an erect posture with feet together (If discomfort, hip width distance) and hands in a namaste position in front of your chest. You can then bring your arms down by your sides.

Benefit: Same as step 1.

This concludes our Surya Namaskar!

• Helps with weight loss
• Tones the body and strengthens muscles and joints
• Youthful and radiant look
• Improves balance in the nervous system
• Reduces Blood pressure and heart related problems
• Reduces blood sugar levels
• Ensures a better functioning digestive system and reduces constipation
• Fights insomnia
• Ensures regular menstrual cycle
• Useful in treatment of frozen shoulders
• Spinal cord and abdominal muscles are stretched
• Internal organs are massaged
• Detoxifies your body and reduces stress
• Stimulates the Manipura Chakra
• Improves energy and awareness level
• Eliminates stomach ailments

Despite its many benefits, you must refrain from performing the Surya Namaskar if you are suffering from the following ailments:

1. Pregnant women should not practice Surya Namaskar as it will harm both the mother and the fetus by puts pressure on the back and abdomen.
2. During menses women must also avoid performing Surya Namaskar.
3. Suffering from Heart related issues, please consult a doctor before.
4. Suffering from back problems, you must practice Surya Namaskar under the guidance of yoga instructor.
5. Suffering from high blood pressure issues should avoid this sequence.
6. Surya Namaskar involves knee movements, people suffering from Arthritis may have knee stiffness thus obstructing mobility. One must practice Sun Salutation under the guidance of yoga instructor.
7. Suffering due to hernia must refrain from practicing Surya Namaskar as well.
8. If you have a severe wrist injury or suffering from Frozen shoulder, you can give this yoga sequence a miss.

Surya Namaskar is a powerful technique with benefits like physical and mental strength, better command over your body, calmness of the mind, balanced energies, and inner peace.

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