Here Comes The Sun! The Power Of Surya Namaskar

Surya Namaskar is the salutation to the Sun and traditionally performed early in the morning as the sun rises. It is one of the finest yoga asanas for the overall development of your body, mind and soul. Comprising 12 yogic postures, this dynamic asana helps in physical, psychological and physiological aspects of the practitioner’s health. It not only loosens the limbs in the mornings, but also prepares and warms you up for the other asanas, Pranayam and meditation.

The Surya Namaskar stretches, tones, compresses, harmonises and synchronises your body and mind. Its postures help in energising each of the seven Chakras in the human body. Every position is held and a chant is offered to the Sun. Each of the chants carries a different name of the Sun. This is how it is practiced:

1. Pranamasana or Namaskar. Stand upright with the feet together and palms together in front of your chest in the Namaskar mudra. Chant ‘Om Mitraya Namaha’ (Salutations to the friend to all) which helps you to offer your homage to the Sun, the source of energy. Concentrate on the ‘Anahata’ or the heart chakra to calm your mind.
2. Hasta Uttanasana or raise your arms. Maintaining the Namaskar position, raise your arms above the head. Make sure that each of your arms is very close to the ears and chant ‘Om Ravaye Namaha’ (Salutation to the radiant one). Concentrate on the ‘Vishuddha’ or the throat chakra. Now bend the arms and the torso backwards as much as you can.
3. Pada Hastasana or forward bend touching your finger tips to your feet. Bend forward in your waist until the fingers or palms of the hands touch either the floor or your toes, all the while chanting ‘Om Suryaya Namaha’ (Salutations to the dispeller of darkness). Concentrate on the ‘Swadishthana’ or the sacral chakra. Keep the knees straight and bring the forehead as close to the knees as possible.
4. Ashwa Sanchalanasana or the horse pose. Chant ‘Om Bhanave Namaha’ (Salutations to the luminescent one). Concentrate on the ‘Ajna’ or the ‘third eye’ chakra. Inhale and, putting your weight on the hands, stretch the right leg back as far as possible. Bend the left knee, keeping the left foot on the floor between the flattened hands. Tilt your head backward, the back arched and the eyes rolled up.
5. Adho Mukha Svanasana or the downward-facing dog pose. Chant ‘Om Punshne Namaha’ (Salutation to the nourisher of all) and concentrate on the ‘Vishuddha’ or the throat chakra. Move the left leg and keep the left foot along with the right foot. Lift the hips up high like a mountain. The entire weight of the body should rest on the hands and toes. Push the head down between the arms and look at the toes.
6. The Ashtanga Pranam or the salutation with the eight limbs. Gently lower the knees and then bring the chest down to touch the floor. See that eight parts of the body (two feet, two knees, two hands, the chest and the chin or forehead) are touching the floor, with your feet together. Make sure to raise the hips slightly above the ground. Inhale and exhale in this position. Chant ‘Om Punshne Namaha’ (Salutation to the giver of nourishment to being) and concentrate on your ‘Manipura’ or naval chakra.
7. The Bhujanagsana or the cobra pose. Let the pelvis and abdomen touch the floor. Inhale and stretch the toes still on the floor. Chant ‘Om Hiranya Garbhaye Namaha’ (Salutation to the golden womb from which everything is created) and concentrate on the ‘Swadishthana’ or the sacral chakra. Raise your head slowly up, arch the spine and neck and look up. Keep your elbows alongside the body slightly bent and push the shoulders back.
8. Adho Mukha Svanasana or the downward-facing dog pose once again. Chant ‘Om Marichaye Namaha’ (Salutation to the Lord of the Dawn) and repeat the position number 5 while concentrating on the ‘Vishuddha’ or throat chakra.
9. Ashwa Sanchalanasana or the horse pose once again. Chant ‘Om Savitre Namaha’ (Salutation to the Lord of Creation) while concentrating on the ‘Ajna’ or the third eye chakra.
10. Repeat Pada Hastasana or forward bend touching your finger tips to your feet. Chant ‘Om Adityaya Namaha’ (Salutation to the son of Aditi, the Cosmic Mother) while concentrating on the ‘Swadishthana’ or the sacral chakra.
11. Repeat Hasta Uttanasana or the raised arms pose number 2. Chant ‘Om Arkaya Namaha’ (Salutation to the one who is most adored and worshipped) and concentrate on the ‘Vishuddha’ or the throat chakra.
12. Repeat Pranamasana or Namaskar of the first pose. Exhale and bring your palms in the Namaskar or prayer position once again. Chant ‘Om Bhaskaraya Namaha’ (Salutation to the one who illuminates the external and the internal world) and concentrate on the ‘Anahata’ or the heart chakra.

After completing Surya Namaskar, practice Shavasana or the corpse pose for a few minutes. This will allow the heartbeat and respiration to return to normal and all the muscles to relax.
The Surya Namaskar is as powerful as the life-giving force of the Sun. It has the distinction of being the single asana that impacts all the organ systems of the body. Here are some of its benefits:

• It stretches the spine, hamstrings, calves and hips, strengthens the arms and core muscles, including the abdominals. It also works on the groin, thigh and chest muscles.
• Deep, regular breathing throughout the sequence strengthens the respiratory muscles and floods the entire body with fresh oxygen.
• Breathing deeply and regularly contributes to restore vitality, release stress of the body and mind, and calms you down leaves you feeling refreshed and relaxed.
• It relieves constipation and promotes healthy digestion.
• It stimulates the nervous system including the brain, lower plexus and the spinal cord. It helps prevent memory loss, builds focus and concentration.
• It stimulates the function of the endocrine glands including the thyroid, parathyroid, the pituitary glands and the adrenal glands.
• Because it improves blood circulation, it helps the skin acquire a glow. It delays the signs of ageing, leaving your skin look radiant.
• Improved blood circulation to the head helps with a healthy scalp and hair growth.
• The regular practice of Surya Namaskar helps improve your sleeping pattern. It calms the mind and provides a good and restful sleep.

A word of caution: Every single movement of the Surya Namaskar should be very slow and rhythmic. Your breathing must be regular and deep. Avoid sudden jerks to any part of the body. People suffering from high blood pressure, coronary artery disease, hernia, intestinal tuberculosis and those during the onset of menstruation, should avoid practicing it. If you are a beginner, make sure to consult a certified Yoga instructor and perform it under supervision.