Surya namaskar postures and benefits

Surya Namaskar Twelve postures:

          Surya Namaskar (Salutations to the Sun) is devoted to the worship of the solar deity, the provider of energy and intellect. The complete set of Asana combined with proper deep and rhythmic breathing will provide significant physical and mental benefits. It can be practiced any time of the time; however, mornings on an empty stomach are preferred. When practiced in the morning, Surya Namaskar relieves stiffness, energizes the body and refreshes the mind. It is a form of exercise for all fitness levels. It is a spiritually uplifting exercise and promotes a keen awareness of the interconnectedness of your body, mind and breath.

1. Pranamasana (Salutation posture)

          Stand erect with feet together. Join the palms together in front of the chest. Concentrate on standing straight, steady and in a prayerful attitude. Exhale fully

2. Hastauttanasana (Raised arm posture)

Inhaling stretch both arms above the head, palms facing upward. Arch the back and stretch the whole body.

3. Padahastasana (Hand to foot posture)

Exhaling bend the body forward and down, keeping the spine straight. Avoid collapsing the chest or over-rounding the upper back. Keep the legs straight and perpendicular to the ground.

4. Ashwa Sanchalanasana (Equestrian posture)

On your next inhalation, extend the left leg back and drop the knee to the ground. The right knee is bent and kept between the hands and the right foot placed flat on the ground. Lift the spine and open the chest. Concentrate at the eyebrow center.

5. Parvatasana (Mountain posture)

On the exhalation bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms, so that the body forms a triangle with the floor. Try to place the heels flat on the ground. Focus awareness at the neck area. Maintaining the posture take a deep inhalation.

6. Ashtanga Namaskar (Salutation with eight limbs)

Exhaling gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs - toes, knees, chest, hands and chin - touch the floor. The buttocks are kept up. Hold the breath.

7. Bhujangasana (Cobra posture)

On the inhalation, lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. Focus the awareness at the base of spine and feel the tension from the forward pull.

8. Parvatasana (Mountain posture)

Exhale and get back to posture 5.

9. Ashwa Sanchalanasana (Equestrian posture)

Inhale and swing the right leg forward between the hands. The left leg remains back. Resume posture 4.

10. Padahastasana (Hand to foot posture)

Exhaling, bring the left foot forward. Join both legs and resume posture 3.

11. Hastauttanasana (Raised arm posture)

Inhale, raise the trunk up and bend backward. Resume posture 2.

12. Pranamasana (Salutation posture)

Straighten the body and bring the hands in front of the chest. Resume posture 1.

The above constitutes one half of a round of Surya Namaskar. To complete the other half the same movements are repeated except that the right leg is brought back in posture 4 and the left foot is brought forward in posture 9. So one full round consists of the exercises done twice. Practice up to 6 rounds in the morning and 6 rounds in the evening.

When the exercises are done a little quickly, the gain is more physical while if they are done slowly with breath awareness the gain is more mental and spiritual.