Surya Namaskar considered to be the most effective and beneficiary among all other asana to those who practice it regularly.Surya Namaskar helps in activating the digestive system by the alternate stretching and compressing the abdominal organs, it activates digestion and gets rid of constipation and dyspepsia, it strengthens the abdominal muscles, it improves the lung capacity and functioning, it helps in promoting sleep and calms anxiety, improves the nervous system and memory power, normalizes the activity of endocrine glands,prevents skin disorders,improves flexibility,helps reduce fat,prevents hair loss and graying,gives good shape to the body, by strengthening muscles,it also strengthens spine and back, produces health, strength, efficiency.
How to perform: 12 Steps
Step 1 :(Prayer pose)
Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you breathe in,
lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.
Step 2 :(Raised Arms pose)
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the objective is to stretch the whole body up from the heels to the tips
of the fingers. To get maximum benefits, you may pull the pelvis forward and ensure reaching up with your fingers rather than going backwards.
Step 3 :(Hand to Foot pose)
Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.
Step 4 :(Equestrian pose)
Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
Step 5 :(Stick pose)
As you breathe in, take the left leg back and bring the whole body in a straight line and keep your arms perpendicular to the floor.
Step 6: (Saluting with eight points or parts)
Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little
bit .The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.
Step 7: (Cobra pose)
Slide forward and raise the chest up into the cobra posture. You may keep your elbows bent in this pose, the shoulders away from the ears. Look up. As you inhale, make
a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you’re stretching just as much as you can; do not force.
Step 8 :(Mountain pose)
Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ (/\) posture. If possible, try and keep the heels on the ground and make a gentle
effort to lift the tailbone up, going deeper into the stretch.
Step 9 :(Equestrian pose)
Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up and place the right foot exactly
between the two hands and the right calf perpendicular to the floor.
In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
Step 10: (Hand to foot pose)
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary. Gently straighten the knees and if you can, try and
touch your nose to the knees. Keep breathing.
Step 11 :(Raised Arms pose)
Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward. Ensure that your biceps are beside your ears. The idea
is to stretch up more rather than stretching backwards.
As you exhale, first straighten the body, and then bring the arms down. Relax in this position; observe the sensations in your body.
This yoga practice must be performed empty stomach or after 3-4 hours of having meal.
Do not drink water or any other liquid material immediately before performing Surya Namaskar.
Best time to perform this yoga practice is in early morning between 5-8 but if one is not able to perform in morning can practice it any other time but the only caring point is not just after having meal.
Do not go for bath immediately after performing Surya Namaskar,there must be gap of at least 20-30 min between Surya Namaskar practice and taking Bath.The preferred practice is to first perform the Surya Namaskar then after 30 min go for bath.
The most important point is not to have anything immediately after performing Surya Namaskar practice.It is strictly prohibited.So better to have any light or heavy meal after 30 min of performing Surya Namaskar practice.
Having breakfast,lunch,dinner or any other sort of light or heavy meal immediately before performing Surya Namaskar is also prohibited.
Always perform it in either in East Or West Direction.North is also considered as a good Direction to perform it.Better to perform it in open space or in words its preferable to perform in oxygen rich environment.
Pregnant women should not practice this after third month of pregnancy.
Patients of Hernia and high blood pressure are warned against this practice.
People suffering from back conditions should seek proper advice before commencing Surya Namaskar.
Women should avoid Surya Namaskar during menses.