PART 1: SUN SALUTATION OR SURYA NAMASKAR

Introduction
Duringoursciencelessonsinschool,wearetaughtthattheSunisavitalforceofenergythatmakeslifepossible.TheSun
g
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notonly
y
bringsuslighttobrightenourdays,butmoreimportantly,theSunsenergyrevitalisesthelatentenergywithinourbody,aswellas
otherlivingbeingsonearth.Nowgoingbacktoscienceclass;plantsconverttheSunsenergytofoodinaprocesscalled
photosynthesisandthisinturnprovidesuswithourdailysustenanceofoxygenandfood.Thisisjustoneexampleofhowthe Sun
playsavitalroleinlifeasweknowitonearth.WithouttheSun,lifeonearthwillceasetoexist.

Sincethebeginningoftime,wehaverecognizedtheimportanceoftheSuntoourdailylives.InthetraditionofIndiansages,the
venerationoftheSunasasourceoflifehasevolvedintoadynamicexerciseknownastheSunSalutationorSuryaNamaskar.From
myownexperienceandstudyofthisexercise,IcansurmisethattheSuryaNamaskar harnessestheenergyoftheSuntorejuvenate
andrevitalizeourbodyphysically,mentallyandspiritually.Althoughthisdynamicexerciseisnotregardedaspartoftraditional
yoga practice it is such a good method of loosening up all the joints and muscles as well as massaging all the internal organs inour
yogapractice,itissuchagoodmethodoflooseningupallthejointsandmuscles,aswellasmassagingalltheinternalorgans
in our
body.

Ifyouareinmyyogaclass,theSuryaNamaskar willbethefirstthingthatyouwillbetaught.InormallystartastudentontheSurya
Namaskar asthisisacompulsoryyogasequencebecauseofitsimmeasurablebenefits.
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SuryaNamaskar combinesthreefundamentalyogicpracticesofasanas orpostures,pranayama orbreathcontrolandmeditation

Youmaybeaskingastothesignificanceofthesetwelvepostures?Thesetwelveposturessignifythetwelvezodiacsignsortwelve
monthsoftheyearwhichchartthepassageoftheSun.Thesetwelveposturesperformedinsequenceculminateintoonecomplete
cycleoftheSuryaNamaskar.ToreapthemaximumbenefitsofSuryaNamaskar,youshouldrepeatthecycletwelvetimes.

AllmyyogaclassesbeginwiththeSunSalutationexplainedhere.Beforecommencingwiththeyogaroutine youwillbe
introducedtoinLesson#3,youshouldensurethatyouhavecommittedtheSunSalutation tomemory.
Iwouldaskyoutofollowthisplan:
30minutesor12repetitionsoftheSunSalutationsequence(Posture1 12is1sequence),followedby10minutesofrelaxation.If
youaretiredandcannotdo12repetitionsoftheSunSalutationbacktoback,takegoodrestbetweenrepetitions.Youdonot
havetopushyourselfhardatthisstage.Allthatyoushouldmasternowarethecorrectpositions.Youhavetomemorizethem
too.Theonlywaytodothisisbyrepetition.

TheSunSalutationisasequence.Youshouldsmoothlytransitionbetweeneachpostureinthesequence,almostindancelike
moves.

Surya Namaskar (Sun Salutation)

Benefits on the Physical Body:

Itincreasesyourenergylevelsasiteliminatesfatigueandlethargy.

2.

Itpurifiesyourblood.

3.

Ithelpsstimulatethenervecentres.

4.

Itstrengthenstheabdominalmusclesandeliminatesstomachailments.

5.

Itsqueezesstagnantbloodfromtheabdominalorgans.

6.

Itremovesexcessfatandwind.

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7.

It helps improve digestion

8.

Itexercisesandtonesarmmuscles.

9.

Ittonesthespinalnervesandmakesthespinesupple.

10.

Itimprovesthemuscularstructureofthebody.

11.

Itincreasesstamina.

12.

Itmakesyouresistanttoillnesses.

13.

Itisagoodwarmupexerciseforyourbodybeforeanyotheractivity.

14.

It relieves constipation.
Itrelievesconstipation.

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Surya Namaskar (Sun Salutation)

Ithelpsfocusthemind.

2.

Itestablishesandimprovesthestateofconcentrationandcalmness.
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3.

Itfacilitatesquickprogressinmeditation.

4.

Itsharpensyourintellect.

5.

Thepurebloodflowtotheheadregionenablesyoutothinkclearlyandincreaseswisdom.

LetsbeginourfirstlessonwiththeSunSalutationorSuryaNamaskar.

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Posture 1: Pranamasana (Namaste Pose)

Westartbystandingerect,facingthe
risingSunwithyourfeet6apart.
Bringthepalmstogetherinfrontofthe
chest.Relaxthewholebody.Takeslow
he t Rela the hole body Take lo
breathsinandoutwhilecalmingyour
bodyandmind.

Breathing: Normal breathing

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Posture 2: Hasta Uttanasana

Nowraisebotharmsaboveyour
head,palmsfacingforward.Keepthe
armsseparatedbyyourshoulders
width.Bendyourheadandupper
t
trunkslightlybackwards.
k li htl b k
d

Breathing:Inhalewhileraisingyour
Breathing:
Inhale while raising your
armsaboveyourhead.
Concentration:VishuddiChakra
(ThroatEnergyCentre)
Benefits:Thisposturestimulatesthe
p
thyroidglands.Itisalsoprovidesa
completestretchforthewholebody.
Theupperbodyandarmsreceivea
goodstretchfromthisposture.

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Posture 3: Padashastasana (Hand to Foot Pose)

Nowbendforwarduntilyourfingers
orhandstouchthegroundoneither
sideofyourfeetorinfrontofyour
feet.Trytotouchyourforeheadto
y
y
yourknees.

Breathing:Exhalewhileyoubend
Breathing:
Exhale while you bend
forward.Contractyourabdomeninthe
finalpositiontoexpelthemaximum
amountofair.
Benefits:Thispostureisusefulin
eliminating or preventing stomach
eliminatingorpreventingstomach
ailments.Itreducessurplusfataround
theabdominalregion.Itimproves
digestionandbloodcirculation.Ithelps
easeconstipationandmakesthespine
supple.
pp

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Posture 4: Posture 4: Ashwa Sanchalanasana (The Sprint Pose)

Forthisposture,keepyourhandson
eithersideofyourfeetasinPosture3.
ith
id f
f t i P t
3
Bendingbothknees,slowlycrouch
down.Stretchyourrightlegback.
Keepyourleftleginbetweenyour
hands.Asyoustretchyourrightleg
back, place your right knee and right
back,placeyourrightkneeandright
toesonthefloor.Balanceyourbody
onyourleftfoot,stretchyouheadand
neckback,lookingupwards.Useyour
handstokeepyourbodybalanced.Be
suretonotmakeanyrightangles
withyourbody.

Breathing:Asyoustretchyourrightlegback,
Breathing:
As you stretch your right leg back
inhale.
Concentration:AjnaChakra(ForeheadEnergy
Centre)
Benefits:Thisposturemassagesyour
e eis
is pos u e assages you
abdominalorgans.Itactivatesandimproves
thefunctioningoftheseorgans.Yourleg
musclesarestrengthenedandnervousbalance
isachieved.

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Posture 5: Parvatasana (Mountain Pose)

Stretchyourleftlegbackandplaceit
besideyourrightleg.Raiseyourhips
whileloweringyourheadsoitlies
gy
betweenthetwoarms.Looktoyour
navel.Yourbodyshouldformtwo
sidesofatriangle.Inthefinal
position,yourlegsandarmsshould
bestraight.

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Breathing:Exhaleasyoustretchyour
leftlegoutandraisingyourhips.
Benefits:Thisposturestrengthensthe
Benefits:
This posture strengthens the
nervesandmusclesinyourarmsand
legs.Itmakesyourspineflexible.It
tonesyourspinalnervesandsupplies
themwithafreshflowofblood.

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Posture 6: Asthanga Namaskara (8 Limb Posture)

11

Loweryourbodygentlytotheground.Dropyourkneesandyourchest
L
b d
l
h
d D
k
d
h
inbetweenyourhands.Inthefinalpositionofthispostureonlyyour
toes,knees,chest,handsandyourforeheadtouchestheground.Your
hipisslightlyraised.Thisisforadvancedpractitioners.Ifyouare
unabletodothis,performthevariationinthenextpage.
Breathing:Inhaleasyouaremovingintotheposture.
Benefits:
Thisposturestrengthensyourlegs,developsyourarm
musclesandisequivalenttoafullcardioworkouttoyourchest.

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Posture 6: Asthanga Namaskara (8 Limb Posture) - Variation

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Thenloweryourknees,elbowsandforeheadonlytothefloor.Dont
moveyourhipsdown.
Breathing:Inhaleasyouaremovingintotheposture.
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11

Thisvariationisrecommendedifyou
are unable to perform Posture 6 as
areunabletoperformPosture6as
prescribedinthepreviouspage.Go
onallfours.

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Posture 7: Bhujangasana (Serpent Pose)

13

BeforeyoumoveintoPosture7from
Posture6,thereisatransitioninthe
breathingandmovement.From
Posture6,anchoryourhandsfirmly
ontothefloor.Usingyourhandsand
elbows,pushyourbodybackuntil
yourposteriorrestsonyourheels.

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Breathing:Exhaleasyoumoveyourbodyback

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Posture 7: Bhujangasana (Serpent Pose)

15

Fromthetransitionmovement,useyourhandsandpush
yourbodyforward.Raiseyourwaistbystraighteningyour
arms.Bendyourheadbackwardsandlookup.Raiseyour
kneesoffthefloor.Yourwholebodyissupportedbyyour
toesandthepalmsofyourhands.
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y

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Breathing:Inhaleasyoupush
yourbodyforward.
Benefits: This posture helps
Benefits:Thisposturehelps
squeezestagnantbloodfrom
theabdominalorgansand
encouragestheflowoffresh
blood.Itisveryusefulin
preventingstomachailments
includingindigestionand
constipation.Italsostrengthens
thebackbone.

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Posture 8: Parvatasana (Mountain Pose)

18
17

Usingyourhandsandfeet,raiseyour
hip
hipswhileloweringyourheadsoit
hile lo e i you head o it
liesbetweenthetwoarms.Lookto
yournavel.Yourbodyshouldform
twosidesofatriangle.Inthefinal
position,yourlegsandarmsshould
be straight and will resemble Posture
bestraightandwillresemblePosture
5.

Breathing:Exhaleasyouraiseyourhips.
Benefits:Thisposturestrengthensthenervesandmusclesinyourarms
andlegs.Itmakesyourspineflexible.Ittonesyourspinalnervesand
suppliesthemwithafreshflowofblood.

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Posture 9: Aswa Sanchalanasana

17

FromPosture8,bringyourrightleg
forward,bendingyourrightknee.
Placeyourrightfootinbetweenyour
hands.Keepyourleftlegstretched
backwithyourleftkneeandlefttoes
onthefloor.Balanceyourbodyon
yourrightfoot,stretchyouheadand
neckback,lookingupwards.Useyour
handstokeepyourbodybalanced.Be
sure to not make any right angles
suretonotmakeanyrightangles
withyourbody.Thefinalposition
willresemblePosture4.

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Breathing:Asyoubringyourrightlegforward,inhale.
Concentration:AjnaChakra(ForeheadEnergyCentre)
Benefits:Thisposturemassagesyourabdominalorgans.Itactivatesand
improves the functioning of these organs Your leg muscles are
improvesthefunctioningoftheseorgans.Yourlegmusclesare
strengthenedandnervousbalanceisachieved.

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Posture 10: Padashastasana (Hand to Foot Pose)

19

FromPosture9,bringyourleftleg
forwardandplaceyourleftfootin
betweenyourhandsnexttoyour
rightfoot.Atthisposition,yourknees
arestillbent.Nowgentlystraighten
b th
bothyourlegs,keepingyourhands
l
k
i
h d
onthegroundnexttobothyourfeet.
Trytotouchyourforeheadtoyour
knees.Thefinalpositionwill
resemblePosture3.

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Breathing:Exhalewhileyou
straightenyourlegs.Contractyour
abdomeninthefinalpositionto
expelthemaximumamountofair.
Benefits:Thispostureisusefulin
eliminatingorpreventingstomach
ailments.Itreducessurplusfat
g
aroundtheabdominalregion.It
improvesdigestionandblood
circulation.Ithelpsease
constipationandmakesthespine
supple.

23

Posture 11: Hasta Uttansan (Raised Arms Pose)

21

Nowraiseyourupperbodywhileraisingbotharms.Keep
bothyourarmsaboveyourhead,palmsfacingforward.
Keep the arms separated by your shouldersswidth.Bend
Keepthearmsseparatedbyyourshoulder
width Bend
yourheadandupperbodyslightlybackwards.

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Breathing:Inhalewhileraising
yourbodyandarmsaboveyour
head.
Concentration:Vishuddi
Chakra(ThroatEnergyCentre)
Benefits:Thisposture
stimulatesthethyroidglands.It
is also provides a complete
isalsoprovidesacomplete
stretchforthewholebody.The
upperbodyandarmsreceivea
goodstretchfromthisposture.

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Posture 12: Pranamasana (Namaste Pose)

23

Bringyourpalmstogetherinfrontofthe
chestwhileexhalingslowly.Standerect
facing the rising Sun with your feet 6
facingtherisingSunwithyourfeet6
apart.Relaxthewholebody.Takeslow
breathsinandoutwhilecalmingyour
bodyandmind.Thefinalpositionwill
resemblePosture1.

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Breathing:Exhaleyourbreath
andcontinuewithnormal
breathing
Concentration:AnahataChakra
(HeartEnergyCentre)
Benefits:Thisposturegivesyou
balance,grace,poiseand
corrects your posture
correctsyourposture.
Thecompletionofthissequence
marksonecompletecycleofthe
SuryaNamaskar.

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Surya Namaskar (Sun Salutation)

AcompletecycleoftheSuryaNamaskarcomprisesofthesetwelveposturesperformedinonefluidsequence.Ifyouarea
beginner,startwithsixcyclesandasyourstaminaincreases,andyoufeelcomfortableperformingsixcycles,increaseitto
twelve cycles.
twelvecycles.

2.

AfteryouhavecompletedSuryaNamaskar,dotheShantiAsanaorRelaxation.Thiswillrelaxallyourmuscles.

3.

SuryaNamaskaristobeperformedintheearlymorningbefore8.00amfacingtherisingsun.Itcanbedoneafteryourmorning
showerandbeforeanyotheractivity.

4
4.

Practice Surya Namaskar in an open well ventilated room Use a yoga mat or any nonslip surface to minimize risk of injury
PracticeSuryaNamaskarinanopen,wellventilatedroom.Useayogamatoranynonslipsurfacetominimizeriskofinjury.

5.

SuryaNamaskarisbestperformedonanemptystomach.Ifyouneedto,youmayhaveaglassofwater.

6.

Ifatanyothertimeyoufeellethargicandneedtoenergise,youcanperformSuryaNamaskarasaquickpickmeup.However,
pleasetakenoteofsomeprecautionsasdiscussedbelow.

7
7.

Followthecorrectbreathingsequence.Ifyoucan
Follow
the correct breathing sequence If you canttremembertheproperbreathingsequencejustbreathenormallythroughout
remember the proper breathing sequence just breathe normally throughout
thecycle.

8.

Giveyourself15 20minutestocomplete12cyclesofSuryaNamaskar.

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Surya Namaskar (Sun Salutation)

SuryaNamaskarcannotbeperformedinanairconditionedenvironment.

2.

SuryaNamaskarcannotbeperformedwhenthesunistoowarm.AvoidperformingSuryaNamaskarbetween11.00amto
3 00
3.00pmorwhenthesunstartstobecometoowarm.
h
h
b

3.

AvoidperformingSuryaNamaskaronafullstomach.Ifyouhavehadameal,giveyourself2hourstoallowyourlastmealto
digest.

4.

AvoidwearingclothesthataretootightortoowarmwhenperformingtheSuryaNamaskar.

5.

Contrarytopopularpractise,SuryaNamaskarcannotbeperformedbythesea,asthesaltyseaairisdetrimentaltoyour
respiratorysystem.

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