Surya namaskar - Greeting the rising sun

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Surya namaskar is the hottest fitness booster, it seems. Ask anyone the secret of his or her fab figure and 'rounds of surya namaskar' comes the reply. You can get into sunny mode too, with this complete sequence of asanas that make up the surya namaskar. Stay bright the whole day...

 

YOGA Q & A

I have read about surya namaskarand its benefits. Please tell me the right way to practise it daily for maximum benefit.

— Saumya, 25 I've heard that just doing surya namaskarin the morning is a complete body workout. Please suggest the right sequence for doing it and what all variations we can include. — Diwakar, 28

We all want a great start to our day. There's no better way than welcoming the sun, a vital source of energy, and absorbing some of its energy to bid bye to fatigue and say hello to freshness all day long. If done thoroughly just once a day, preferably facing the rising sun, surya namaskar helps purify and balance all the body's koshas, pranas and chakras. Get your sequence right and let solar energy shine on you!

 

1 PRANAMASANA Face the sun and stand erect. Join your heels but keep the front of your feet a few inches apart. Bring your palms together in namaskar mudra at chest centre, keeping your elbows close to your ribs. Close your eyes gently.

Benefits: Sets the tone for other steps by calming nerves, easing tense muscles and yielding sense of overall balance; calms body after the overall stretching that is involved in surya namaskar

2 HASTAUTTANASANA Inhale deeply and raise your arms to the sky. Slowly stretch your hands backwards, beyond your head, keeping the elbows straight but bending your torso at the waist. Your arms should touch your ears. Hold this position for as long as you can.

Benefits: Relaxes and strengthens arm muscles; boosts shoulder flexibility; tones stomach and improves digestion; counters excess weight; improves vision

3 PADHASTASANA Exhale slowly and bend forward at the waist, not at the knees. Try to place your palms on the ground, right beside your feet. Then try to bring your head closer to your knees and touch them with it.

Benefits: Very beneficial for increasing height, but works best for those under 20 years; also strengthens back, abdomen and leg muscles; enhances spinal flexibility tremendously

4 ASHWA SANCHALANASANA With your palms still on the ground, inhale and move your left leg as far back from the body as possible. Push the right foot forward, to come to rest ideally between your hands. Raise your head and look as far back as you can. Keep your chest out and inhale. Benefits: Massages internal organs to boost their functionality; strengthens leg muscles, creating proper balance; stabilises and calms the mind; counters throat problems, if practised regularly

5 PARVATASANA While exhaling, take your right foot back to place it near the left foot. With both feet and both hands pivoted on the ground, raise your hips to form an arch. Align your head with your arms, keeping them straight.

Benefits: Strengthens nerves and muscles in arms and legs; stretches calf muscles; makes spine flexible; calms brain; relieves stress and mild depression; prevents osteoporosis; counters headache, insomnia, back pain and fatigue

6 ASHTANGA NAMASKARA Exhale and lower your body to the floor until the feet, knees, hands, chest and forehead all touch the ground. Your hips should be slightly raised. Breathe normally.

Benefits: Strengthens chest and arms; increases blood circulation to upper torso, thus rejuvenating the nerves

7 BHUJANGASANA Rest your stomach on the ground. Place your hands under your shoulders, palms facing down. Raise your elbows a bit. Inhale and raise your torso slowly. Let your head and chest arch back but don't lift your navel off the floor. Keep your eyes closed and focus your awareness on your back. Keep your toes and heels joined. Hold the position for as long as you can, breathing normally.

Benefits: Strengthens and makes neck and spine more flexible; boosts kidney, liver, ovary, uterus, stomach, lung, heart and thyroid functioning; counters backache

8 PARVATASANA Lower your head, chest and navel back to the ground. Pivot yourself on both hands and feet, and raise your hips to form an arch. Align your head with your arms, keeping them straight.

Benefits: Same as #5

9 ASHWA SANCHALASANA With your palms still on the ground, inhale and move your right leg as far back from your body as possible. Push the left foot forward, to come to rest ideally between your hands. Raise your head to look as far back as you can. Keep your chest out and inhale. Benefits: Same as #4

10 PADHASTASANA Get both your feet together and if possible right beside your palms or as close to them with palms on ground. Now raise your body from the hips, bending only at the waist in such a way that knees and hands straighten out. Try to touch your knees with your forehead. Benefits: Same as #3

11 HASTAUTTANASANA Return to upright position and follow steps for #2. Benefits: Same as #2

12 PRANAMASANA Same as #1 Benefits: Same as #1

BENEFITS Surya namaskar is a complete yogic sequence. Regular practice helps to strengthen all body parts and joints. It also increases elasticity and keeps us free of ailments. It boosts brain, heart and nervous system health. It strengthens the stomach, liver, lungs, pancreas, spleen, gall bladder, intestines and spine. It also fosters mental peace and vital bodily energy.The elasticity of the spine is particularly enhanced.

HANDY TIPS

• Always perform sur ya namaskar in an open , space, early in the morning and while facing the rising sun.

• Always perform sur ya namaskar on an empty stomach. Do it everyday, without fail.Always perform the entire sequence in one stretch. Don't overstretch but try to get the posture right.

• While performing these steps, imagine the solar energy entering your body gradually. Feel revitalised and all set to take on the day that lies ahead.

• Surya namaskar does not involve any sideways bending. You can warm up by doing side stretches.

• Surya namaskar is not a therapy but a preventive exercise. If you already suffer from some illness, don't do this set of asanas in the hope that the exercise will prove remedial.

• Consult your yoga guru before you perform any asana. Figure out what yoga regimen best suits you and can counter your problems.

• Don't do more than 12 rounds of sur ya namaskar at a go. Start by doing at least three rounds and then increase your workout gradually, according to your individual capacity.

CAUTION!

Pregnant women, patients of hernia and high blood pressure and those suffering from back problems should seek proper advice from a doctor and yoga guru before practising surya namaskar.

 

 

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YOGACHARYA DR SURAKSHIT GOSWAMI