Surya Namaskar is a physical exercise which workouts 95% to 97% of our muscles as against only 35 to 40% of our muscles

that are used in daily activities. The cardio exercising of Surya Namaskar and the breathing exercise (Pranayam) enables greater oxygen circulation in the body. The steps in the Surya Namaskar, when sequentially executed, induce a state of mind that is free of thought without any mental stress and strain at all. It is a real rest to the mind. In this article, I am concentrating on the physical exercise only, not the Surya mantra. Since it is advised not to eat anything 5-6 hours before this performance, it is logical to do it in the early morning upon waking up. At the beginning of the practice, one Surya Namaskar consumes 02.30 KCL. This exercise burns out a lot of calories and reduces body mass and body weight. Persons suffering from slip-disk, arthritis, heart attack etc including pregnant women are suggested to take medical opinion before they start the practice of Surya Namaskar. If the breathing goes fast while practising Surya Namaskar, either take some rest or stop performing more Surya Namaskar for the day. After the practice is over, lay down in Shawasan / Yoga Nidra for some time.

Steps in Surya Namaskar

1) tadasana 2) urdhva hastasana 3) uttanasana 4) chaturanga dandasana 5) uttanasana 6) urdhva hastasana 7) tadasana This entire series is to be performed on one leg. At completion, it is to be repeated on the other leg too. Images Source The steps mentioned above have been simplified in the chart below. However, there being composite steps, the breakdown causes the list to increase.

Start in a standing position, facing the sun. Both feet should be touching; palms joined together, in prayer pose.

With a deep inhalation, raise both arms above your head and tilt slightly backward arching the back.

With a deep exhalation, bend forward and touch the mat, both palms aligned with the feet, forehead touching the knees.

With a deep inhalation, take the right leg away from the body, in a big backward step. Both the hands should be firmly planted on the mat, the left foot between the hands, head tilted towards the ceiling.

Holding the breath take the right leg back to join the left leg. Now straighten both hands, legs and back. Neck spine, thighs and feet should be in a straight line.

With a deep exhalation, shove the hips and butt up towards the ceiling, forming an upward arch. The arms should be straight and aligned with your head.

With a deep exhalation, lower the body down till the forehead, chest, knees, hands and feet are touching the mat, butt tilted up. Take a normal breath in this pose.

With a deep inhalation, slowly snake forward till the head is up, back arched concave, as much as possible.

Exhaling deeply, again push the butt and hips up towards the ceiling as in position 6, arms aligned straight with the head.

Inhaling deeply, bring the right foot in towards the body, in a big forward step. Both the hands should planted firmly on the mat, right foot between the hands, head tilted towards the ceiling.

Exhaling deeply, rise up and touch the mat, keeping both the palms in line with the feet, forehead touching the knees.

Inhaling deeply, raise both arms above the head and tilt slightly backward.

Return to stand facing the sun, both feet touching, palms joined together, in prayer pose. When repeated 25 times, on both legs, Suryapranam gives optimum results. However, it is not possible for beginners to do that right from the first attempt. They need to take it slow and start at 4 or 5 times, and gradually increase the number with patience and practice.
It is considered as the best exercise for human body. Surya Namaskar consists of important Yogasanas and Pranayama- a set of twelve dynamic exercises. The Pranayama and its advantages are skillfully incorporated in Surya Namaskar. This exercise improves vital capacity and fills one with feeling of endurance and exhilaration. In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to old age people. Ideally, these exercises should be performed early in the morning, exposing your body to the sun's rays. But if, for some reason, it cannot be performed in the morning you may do so in the evening on an empty stomach, in a well ventilated room. Initially, one can start with three rounds and gradually build up the stamina for 10 to 12 rounds. Practice the exercises at the pace you feel comfortable with. If you feel tired after a few rounds, rest by lying down with eyes closed for a few minutes.

Health Benefits: This series of exercises activates the endocrine glands and the chakras (Vertexes through which the vital life energy or prana is channeled into us) energizing the entire body in a balanced way. Surya Namaskar accords overall strength and flexibility to the body, which is why it is generally performed before other asanas. The simple exercises fight aging and rejuvenate the entire body. Surya Namaskar or Sun Salutation is the best way to burn the calories and reduce weight. It is recommended for obesity Prevents Heart complaints and controls Blood sugar levels Documented to have beneficial effects on chronic skin problems endeavor Relieves Stress and Tension Improves attention and concentration Contraindications (Who should not do Surya namaskar) People suffering low back or disc problems like slip disc or lumbar spinal stenosis etc. Pregnant women Women during menstruation period People suffering high blood pressure and related problems

People suffering hernia.

Learn how to do Surya Namaskar, its advantages, Surya Namaskar mantras, and the step by step poses and position of the 12 postures of Sun Salutation. Surya Namaskar, which literally means Salutation to The Sun God, is a complete meditative technique and one of the popular forms of Hatha Yoga. Surya Namaskar includes Asanas, Pranayama, Mantras and Mudras and practicing this technique daily is beneficial for the health of the individuals. The Pranayama of Surya Namaskar helps for the flow of fresh oxygen into your body and mind and the various body movements stretch all the important organs of the body. Surya Namaskar includes the combination of 12 different postures with a specific breathing pattern which helps to strengthen and unblock the whole system.

How to do Surya Namaskar - Sun Salutation Steps & Postures Morning is the right time to practice Surya Namaskar as the early morning sunrays are rich source of Vitamin D which is required for strong bones and clear eyesight. You can use a carpet or a small piece of cloth for doing this. There are twelve mantras for each of the twelve postures and these mantras are to be recited for each posture. Following are the different postures in Surya Namaskar

First Posture Namaskarasana You should be in a standing position with palms folded in front of your chest, feet together and toes touching each other. Breathe as usual and recite the mantra. Mantra - Om Mitrayah Namaha

Advantages - The mind and body turn out to be healthy Second Posture Parvatasana

Lift your arms over your head and shoulders, with palms touching each other. The biceps should touch the ears. Inhale and stretch your abdomen to the maximum extent and tilt backwards. Mantra - Om Ravaye Namah Advantages - A good exercise for the shoulders and the food pipe (Esophagus). Vision is also enhanced. Third Posture - Namaskara Hastapadasana

Breathe in deeply and hold the breath. Bend forward without folding the knees and keep the palms on the floor. Touch your knees with the forehead and exhale deeply. Initially, if you are not able to keep the palms on the floor, you can just touch it with the fingers. Mantra - Om Suryaya Namaha Advantages - This exercise is a remedy for belly and digestive ailments. The chest and hands become strong and your body grows to be well balanced. Also, diseases of the feet and fingers are set right. Fourth Posture - Ekapada Prasaranasana

Breathe in and drag your right leg backward, with the knee and fingers of the foot touching the floor. Press hard the abdomen and belly such that they touch the left leg. Now raise your head as high as possible and look upward. Hold breath and resume in the posture for sometime. Mantra - Om Bhanave Namaha Advantages - As this exercise stretches the small intestine and the seminal vesicles, it is a good remedy for constipation and diseases of the liver. Besides, thinness of the semen and diseases of throat are also corrected. Fifth Posture - Bhudharasana

Breathe in deeply and hold it. Pull both the legs backwards and keep the thumbs of the feet, ankles and knees touching each other. Keep the head, waist, the back and the elbows in a line and bend forward with the palms on the floor. Your body looks like a bow now. Mantra - Om Khagaya Namaha Advantages - This movement helps to relieve from the pains - especially of arms, legs and the knees. It is also good for the abdominal disorders. Sixth Posture - Ashthanga Pranipatasana

Inhale and hold the breath. Keep the knees on the floor and make the chest and forehead to touch the floor. The palms are to be placed on the side of the chest. Ensure that the abdomen should not touch the floor and drag it. Mantra - Om Pusane Namaha Advantages - This exercise makes the arms strong and if ladies perform this Asana

before getting pregnant, the child could be prevented from many diseases.

Seventh Position Bhujangasana Inhaling the breath, lower your waist and raise your upper body. Now look upwards and keep the arms straight. Mantra - Om Hiranya-Garbhaya Namaha

Advantages - Apart from toning up the body and the back muscles, this Asana improves eyesight. Disorders related to the reproductive system and the irregularities in females menstrual cycle are corrected. Also improves blood circulation. Eighth Posture Bhudharasana This position is the same as that of Bhudharasana, explained in fifth position.

Mantra - Om Marichiye Namaha Ninth Posture - Ekapada Prasaranasana Repeat the process of fourth position. Mantra - Om Adityaya Namaha

Tenth Posture - Namaskara Hastapadasana The position is same as that of the third one. Mantra - Om Savitre Namaha Eleventh Posture Parvatasana The procedure is same as that of step two.

Mantra - Om Arkaya Namaha Twelfth Posture Namaskarasana Same as that of first position Mantra - Om Bhaskaraya Namaha This full round of Surya Namaskar can be repeated as many times as possible.

Om Sri Savitra Soorya Narayanaaya Namah

Suryanamaskar can do to your body what months of dieting cannot. And it can do to your mind what no spiritual discourse can. Not surprising, the world is going crackers over this ancient yogic tradition of worshipping the rising sun. What with the likes of Jennifer Aniston, Victoria Beckham and Kareena Kapoor endorsing it over gym workouts and bizarre diets. From improving your posture, strengthening muscles to whittling extra inches around the waist, the benefits of Suryanamaskar are many, provided you adapt it the right way. A set of 12 fixed, cyclic postures define Suryanamaskar which when performed repeatedly at an easy pace can bring a sense of well being, almost immediately. However, those with a heart condition, arthritis or slip-disk, need their doctor's consent before starting the routine. Suryanamaskar's surging popularity notwithstanding, jumpstarting a schedule is most definitely not the best thing to do for a fitness novice. If you have been gravely out of form in a way that you haven't stretched your muscles in ages, first give your body some time to open up, which you can do with some flexibility and stamina-building exercises before embarking on the more arduous 'Suryanamaskar'. And once your body has registered a certain fitness level, you can begin with a set of three Suryanamaskars in the first instance and increase it to five then ten and more depending on your stamina. Anymore than clocking up numbers, it is important to get each posture right, for the very essence of this yogic ritual lies in perfecting every move. To say the least, it can be an uphill task for beginners. But our expert-backed warm-up exercises are sure to make Suryanamaskar less strenuous and ever so graceful. 1. Neck: Breathe in while you turn your neck to the right and breathe out as you come back to the starting position. Again, breathe in while turning your neck to the left and breathe out in the centre. Repeat this movement thrice. Rotate your neck first clockwise and then anti-clockwise. 2. Arm and shoulder: Stretch your arms out in front of your chest and move your palms up and down, then sideways. Further on, rotate your fist clockwise and anti-clockwise. To relax your arms, place your palm on your shoulder and move your shoulders first clockwise then anti-clockwise. 3. Knee: Bend forwards with your palms resting on your knees, join your knees and move forwards and backwards. End the routine by rotating your knees clockwise and anti-clockwise. 4. Stomach and back: Interlock your fingers over your chest and slowly raise your hands upwards while you breathe in and stand on your toes. Return to Position 1 as you breathe out. Repeat this cycle three times. 5. Legs and waist: Stretch your legs wide in standing position, touch you left toe with the right hand, then the right toe with the left. Keep your knees straight while you do so. Repeat a few times. By now your body is suitably warmed up to begin the Suryanamaskar routine. Here is a step-by-step account of the 12 postures. Don't try this routine on a mat, you are better off on the bare floor or on the grass. Posture 1# Stand erect, ideally facing the morning sun. Fold your hands in prayer close to your chest and chant 'Om Suryadevaya Namah' thrice. Posture 2# With your hands together raise your arms up in the air while you breathe in. Bend over backwards forming an arch from the hands to your feet. The flexibility of the spine is ensured in this posture. Posture 3# Bring your hands down while you breathe out to touch the floor on either side of your feet. In this posture, it is imperative to keep your knees straight as you bend forward from the waist, and your head as close as possible to the knee. This posture helps melt the excess fat around the stomach by aiding digestion. Posture 4# While breathing in, put your hands flush with the floor and lower your hips and stretch your left leg back, allowing it to balance on your toes, and your right leg bent in a crouching stance. With your hands firmly on the ground and your arms straight as a die, raise your head upwards to face the sky. This one is for the flexibility of spine and leg muscles, and boosts immunity from diseases. Posture 5# As you breathe out, let your hands stay firmly on the ground and push your right leg back parallel to

the left. Make sure your feet firmly touch the ground and your hip raised high. With your arms and knees straight lower your head to face your navel. Posture 6# Hold your breath as you bring your hips down while keeping your hands and feet in the same position, and stretch your whole body near the floor. With your face downward, bring your chest and knees to lightly brush the floor, and hold your hips slightly high. At this juncture, 8 points of your body are touching the floor your palms, forehead, chest, knees and toes. Posture 7# This posture is a mere extension of Posture 6, in that you breathe in and straighten your arms and lift your chest upward in an arching stance, and your head thrown back facing the sky. Your arms, at this point, carry the weight of your body, with you knees and toes resting on the floor. Posture 8# Bring your body back to Posture 5 by raising your hips and lowering your chest and head. Keep your arms and knees straight while you do so, and place your feet flush with the floor. Then lower you head to face your navel. Posture 9# As you breathe in, return to a similar position as Posture 4, only this time you will be crouching on the left knee and stretching back your right leg. Place your hands firmly on the ground, and with the weight of your body on your arms move your chest forward and arch your head up to face the sky. Posture 10# From here, flow back to Posture 3 while keeping your hands flush with the floor and bringing your right foot side by side with your left one. As you straighten your knee, raise your back to arch in a standing position with your head as close as possible to the knee and your hands on either side of your feet. Posture 11# Take a deep breathe and raise your arms up in the air as you straighten your back and gradually bend over backwards, akin to Posture 2. Your knees stay straight all the while. Posture 12# Bring yourself to Posture 1 from here with your hands folded before your chest in prayer, and your spine erect, your knees straight and your eyes shut in meditation. With Posture 12 you complete one full circle of Suryanamaskar. From here you can flow back to Posture 2 to continue the routine. However, always follow up your Suryanamaskar regime with Savasana, better known as Corpse Pose. In this posture, you lay down on the floor with your legs and arms apart, your palms facing the sky, and eyes deep shut. Breathe in and out heavily and try to focus your thoughts on something happy. Stay on this way for a few minutes and you will feel a sense of calm run down your body like a drug. Weight loss is just one consequence; you can so much as put your life together with this ancient yogic tradition.

ARDHA CHANDRASANA :(Half-Moon Posture) 'Ardsha' refers to 'half'. Chandra is the 'Moon'. This yogic exercise resembles the half moon, hence it is termed as Ardha Chandrasana. Technique 1. Perform Tadasana (refer to Fig. 1.0). 2. Raise the hands above the head. The hands and body should be straight and stretched well. 3. Inhale, slowly bend backward so that the back and hands are horizontal to the ground.

4. Hold in this position for about 15 to 20 seconds. Breathe deeply and evenly. 5. Slowly raise the hands and body forward, then back to the normal position. Therapeutic Advantages 1. It provides good nourishment to the abdominal organs and digestive system of the body. 2. Practicing this exercise helps to cure gastric trouble and indigestion. 3. It provides body balance, stiffness to the leg muscles and to the hands. 4. It provides good body shape and structure. TRIDONASANA: (Triangle Posture) "Trikona" refers to 'triangle' and this exercise exhibits revolving triangular posture. Technique 1. Stand firmly and keep the legs straight. 2. Inhale, move the legs about 3 to 4 feet from one another. The knees and body should be straight. Raise both hands to the level of shoulder to the respective side (refer Fig. 3.0).

Turn right foot towards right side at 90 degrees to the right and turn left foot slightly to the right. 4. Exhale slowly and simultaneously lower the right hand palm in order to place the palm on the ground and raise the left hand upward, and see the tips of the left-hand fingers.

5. Hold this position for about a minute and while doing so breathing should be deep and even.

6. After that come back to the normal position. Repeat the same on the other side. Therapeutic Advantages 1. Helps to strengthen the muscles of the back, hips, and legs. It cures backache, shoulder pain and joints pain. 2. Strengthens the ankles, knees and shoulder. 3. Spinal problems will be cured. 'Garuda' refers to an 'eagle' . This posture gives symbolic representation of an eagle. We know that the eagle is the king of birds. Quite similarly, Garudasana is one of the prominent exercises in the yogic science. Technique 1. Stand in position as Fig. 1.0. 2. Stretch both; the hands forward. Hands should be horizontal to the ground. Place right leg forward and take 2 or 3 breaths. 3. Bend the elbow and raise the arm to the level of nose. Simultaneously place the right foot behind the left leg (refer Fig. 10.0).

4. Stay in this position for few seconds with normal breathing. 5. Release the arms and legs slowly and come back to the normal position. 6. Repeat this exercise on the left side as explained above.' Therapeutic Advantages 1. Performing this exercise helps to provide strength to the hands and legs. it relieves the pain in ankles and shoulders. 2. Helps to remove the cramps in the calf muscles. 3. It gives body balance and sharpness to the body. BADDHA KIONASANA 'Baddha' means 'Bond' or 'grip' and kona refers to 'anangle'. This exercise has several therapeutic

advantages, especially recommended for ladies and pregnant women. Technique 1. Sit and stretch the leg straight (as in Fig 20.0).

2. Slowly bend the knees and place the feet closer to the trunk. Ensure that the sole and heels are together and catch the feet near the toes, take the heels closer to the perineum (refer Fig.26.0).

3. "Widen the thighs and lower the knees till they touch the ground. 4. Interlock the fingers and hold the feet firmly (refer fig.26.0). 5. Exhale slowly, bent forward so that nose and chin touch the ground (refer Fig 26.1).

6. Stay in this posture for about a minute with even breathing. 7. Inhale slowly, raise the trunk ;from the ground and back to the normal posture (refer Fig.26.0). Release the feet, straighten the legs and relax Therapeutic Advantages 1. As explained above this exercise is extremely useful to all women. It controls menstrual disorders and ensures better functioning of the ovaries. If the pregnant woman practices daily once or twice, it will have the beneficial effect of less pain during the delivery and freedom from varicose veins. 2. Practicing this exercise helps to cure all urinary disorders. This helps to keep the kidney and urinary bladder healthy. 3. This helps to relieve all the diseases of the urinary tract.

GOMUKHASANA: (The Cow-Head Posture) Technique 1. Sit on the ground and stretch the legs forward. 2. Fold the left knee back and sit on the left foot. Raise the right leg and place right thigh over the left one. 3. Slowly bring left arm to the back. Slowly take the right arm in order to make a lock as shown in the Fig. 42.0 and 42.1.

Therapeutic Advantages 1. This exercise helps to cure all the joint pains of the body.

2. This exercise gives much stretch to the hands and legs, and hence it is recommended for sportsmen. 3. By practicing this exercise, the finger joints, wrists and shoulder become flexible so it is recommended for artists and craftsmen. 4. The pain in the region of shoulder and back is cured. KURMASANA: (The tortoise Posture) Technique 1. Sit on the floor and stretch the legs forward. 2. Widen the legs about a foot and a half. 3. By bending the knees, insert both the arms and stretch them straight outside (refer fig. 45.0).

4. Rest the shoulders on the floor and keep the palms on the ground. 5. Exhale slowly and bend the trunk so that the chin should touch the floor. The legs, arms and back should be straight. 6. Stay in this position for about 30 to 40 seconds. 7. Inhale slowly, lift the head, release the hands and feet and then come back to the normal position.

Therapeutic Advantages 1. This yogic exercise is considered as an important spiritual discipline of yoga as it develops concentration and equilibrium. Practicing this exercise develo0ps concentration and tones up the nervous system of the body so that it reduces anxiety, anger and depression. 2. This exercise cures back pain and tones up spinal and nervous system. 3. This exercise provides good shape and beautification to the body. USHTRASANA: (Camel Posture) Technique 1. Sit in Vajrasana (as in Fig. 22.0). 2. Exhale slowly and get up and place the right palm over right heel and left palm over the left heel. The back should be straight. 3. Keep the neck stretched back (refer Fig. 43.0).

4. Stay in this position for about 30 seconds with normal breathing. 5. Release the hands slowly one by one and resume the normal position.

Therapeutic Advantages 1. This asana gives more exercise to the shoulder and to back, hence it helps to cure stiffness in the back and shoulder pain. 2. This exercise helps to increase memory power and concentration. 3. This exercise helps to reduce thirst and strain of the body. 4. Helps to strengthen spinal column. 5. Helps to cure kidney disorders. SETU BANDA SARVANGASANA: (Bridge Posture) Technique 1. First perform Viparitha karni (refer Fig. 55.0). 2. Rest the palms firmly on the back and lift the hips and waist upward retaining shoulders and feet on the floor. Stretch the legs and keep them together (Fig. 59.0).

3. While doing the process, it forms a bridge, the weight lies on elbows and wrists. 4. Fig. 59.1 refers to Ekapada Setubanada Sarvangasana. In this exercise though it is similar to setubanada

sarvangasana exhale slowly and lift right leg up to a perpendicular level.

5. Hold for about 30 seconds with normal breathing. 6. Release the palms slowly and back to the normal position. Therapeutic Advantages 1. Cures pain in the region of neck, shoulder, knees and thighs. 2. Gives nourishing effect to spinal cord and also the neck pain is cured completely. 3. Cures kidney problems and removes the fat in the region of hips and stomach. 4. Helps to nourish the entire nervous system of the body. 5. Helps to cure gastric trouble and respiratory disorders. CHAKRASANA: (Wheel Posture) 'Chakra' refers to 'Wheel' , and in this yogic practice, body should bend and resemble a wheel. This exercise can be done either in standing position or in lying position.

Technique 1. Perform Tadasana. 2. Place the legs apart, about one-foot.

3. Raise the hands above the head. The hands should be straight. 4. Inhale slowly and then bend the body backwards. 5. Slowly bend the body and then place the palm on the ground just behind the ankles. 6. The hands and legs should be erect and firm. 7. Hold in this position for a few seconds with normal breathing. Come back to the normal position and relax. Therapeutic Advantages 1. This exercise is very good for those who are suffering form back pain. In this exercise the entire back position is exercised very well so it is very useful to sportsmen. 2. This exercise helps to correct the disorders of the kidney. 3. Cures the disorders of the neck, shoulder and the spine. It helps to make the spinal column more flexible.

4. It helps to cure throat problems, tonsils and chronic headache. 5. Improves vision power and corrects eye disorders.

Pranayama - (From Hatha Yoga and Ashtanga Yoga)

"Pranayama is control of Breath". "Prana" is Breath or vital energy in the body. On subtle levels prana represents the pranic energy for life or life force, and "ayama" means control. So Pranayama is "Control of Breath". One can control the rhythms of pranic e pranayama and achieve healthy body and

Patanjali in his text of Yoga Sutras mentioned pranayama as means of attaining higher states of awareness, he mentions the holdin as important practice of reaching Samadhi. Hatha Yoga also talks about 8 types of pranayama which will make the body and mind h

What is Meditation?
By engaging in easy to practice "mental activities" we are guiding our minds away from the external. We then begin to reduce inner noise and distractions to gain a deeper sense of mental peace as the mind very naturally settles inward. Like a mini vacation, these simple meditations relax and refresh us. Meditation is a method for developing inner peace by working with the mind. First we learn how to identify our different positive and negative mental states, and then we apply methods for eliminating negative states and cultivating positive ones. You don't need an excessive amount of time or experience to start meditating. All you need is a few minutes every day to settle your mind. Once you learn the basic meditation techniques, you can use these methods for 5-10 minutes every day to help you improve your life. If we train our mind to become peaceful, we will be happy all the time, even in the most adverse conditions. But if our mind is not peaceful, even if we have the most pleasant external conditions we will not be happy. Therefore, it is important to train our mind through meditation.