Practice Daily

In Sanskrit, Surya refers to the Sun while Namaskar means to bow or to greet. Thus in English, Surya Namaskar is also referred to as Sun Salutation. As per the traditional forms of the asana, each of the 12 postures is accompanied by a mantra or a chant. The mantras represent the 12 zodiac signs and supply energy to the body.

There is a lot of contradiction surrounding the origins of Surya Namaskar. Some practitioners state that it was created 2500 years ago in the Vedic period, during which it was performed as a ritual which involved prostrating toward the rising sun, chanting mantras, offering rice and water. Others state that it is a relatively modern technique which was developed in the 20th century by the Raja of Aundh.

Every yoga practitioner first starts with Sun Salutation. As Sri K. Pattabhi Jois stated, “No asana practice is complete without sun worship. Without its focusing of mental energies, yoga practice amounts to little more than gymnastics and, as such, loses meaning and proves fruitless. Indeed the Surya Namaskar should never be mistaken for mere physical exercise – for something incidental, that is, that simply precedes the asanas of yoga”.

Performing the Sun Salutation provides many health benefits. It reduces the tension from your body and mind, improves circulation, regulates your breathing, and stimulates your central nervous system. According to ancient yogis, this asana also activates the Manipura (Solar plexus) Chakra, which is located in the navel area and is called the second brain. This increases the creative and intuitive abilities of an individual.

Each posture in Surya Namaskar increases muscle flexibility and also engages a different part of your body. As a result, your body gets warmed–up to practice more powerful and complicated asanas. Practicing Sun Salutation also helps you to gain spiritual knowledge and wisdom. It calms a person’s mind and enables one to think clearly.

Over the years, Surya Namaskar has gone through many changes, and as a result, many variations exist today. In the traditional Iyengar Yoga, it consists of Tadasana (Mountain Pose), Urdhva Hastasana (Raised Hands Pose), Uttanasana (Standing Forward Bend), Uttanasana with head up, Adho Mukha Svanasana (Downward Facing Dog Pose), Urdhva Mukha Svanasana (Upward-Facing Dog Pose), Chaturanga Dandasana (Four-Limbed Staff Pose). You can make a change in the above sequence. Along with these, you can also incorporate Navasana (Boat Pose), Paschimottanasana (Seated Forward Bend) and Marichyasana (Sage Pose) postures.

Best Time to Practice Surya Namaskar (Sun Salutation)
It is recommended that you perform Surya Namaskar early in the morning. However, if you are pressed for time, then you can do it in the evening as well. But before starting your yoga routine, ensure that your stomach is empty.

Practicing Sun Salutation in the morning rejuvenates your body and refreshes your mind. It makes you more active and also prepares your body to take on everyday tasks with enthusiasm. Another benefit of performing this yoga sequence early in the morning is that during this time, the ultraviolet rays are not very harsh. As a result, your skin doesn’t get overexposed to the sun and you can enjoy the benefits of this asana thoroughly.

If you are a beginner interested in performing Surya Namaskar in the morning, then you must start by practicing it in the evening first. The reason behind this is that during the evening, our joints are flexible and the body muscles are more active, which makes it easier to practice various poses. If you practice Sun Salutation with a stiff body, it can lead to severe consequences. Once you get accustomed to all the 12 steps, you can conduct your yoga routine in the morning.

When done outdoors, this yoga sequence will enable you to form a deep connection with the outside environment. However, you also have the option of practicing it indoors, but make sure that the room is sufficiently ventilated.

Here is another piece of advice for beginners. Start by performing two rounds of Surya Namaskar on alternate days. After that slowly shift to two rounds every day and eventually increase your sets until you can do 12 rounds every day. Keep in mind that quickly raising your rounds will negatively affect your body.

What Does Scientific Research Say About Surya Namaskar (Sun Salutation)?
Many of us live a hectic lifestyle. As a result, we suffer from depression, stress and other mental illnesses. Surya Namaskar is a yoga technique that provides relief from such problems and calms your mind.

An article published in the International Journal of Yoga and Allied sciences pointed out Surya Namaskars' effect on emotional maturity and psychological well being. The researchers took a sample of 30 students that were aged between 18 – 24 years. After the successful completion of the experiment, it was revealed that practicing Sun Salutation affected their psychological mindset positively and improved their concentration abilities. Along with that, the data also showed that the students’ emotional state had matured.

Currently, there are talks of incorporating Sun Salutation in school curriculums. A study, by the name of “Effects of Surya Namaskar on Sustained Attention in School Children,” researched with a group of 64 students. They discovered that after performing this yoga sequence for a month, the children showed considerable improvement in their attention spans.

Another article that focused on the effects of Surya Namaskar on children’s cardiovascular and respiratory system pointed out that the regular practice of the yoga technique led to a decrease in the children’s heart rate, blood pressure and respiratory rate. A significant increase in the vital capacity and peak expiratory flow rate were also discovered. The study conducted by Bhavanani and others revealed the positive effects of Sun Salutation on the functioning of the lungs, respiratory system, and handgrip strength.

Surya Namaskar stretches and activates every part of your body. According to a research paper, Sun Salutation has positive effects on muscle strength and body endurance. Its regular practice helps to develop a strong upper body, irrespective of whether you are a male or a female. Along with that, it also improves your lower body muscle strength and back muscle strength.

The same paper also highlights that practicing Surya Namaskar leads to a significant decrease in female body weight, but, not so much in the males. In the modern world, obesity has become a serious issue. Many women use different techniques for losing weight, such as medicines, gym exercises, and strict diets, all of which can end up hurting their body. In comparison, Sun Salutation provides a natural method to attain a healthy Body Mass Index (BMI).

In another study, six Asian participants were chosen who had been practicing Surya Namaskar for two years. The research revealed that there was a significant rise in their heart rate, and the oxygen consumption rose as well. It was discovered that an individual weighing 60 kg expanded 230 kcal during a 30–minute workout session. In addition to that, the increased heart rate was perfect for inducing the cardiorespiratory effect. Thus this study further established that Sun Salutation is quite beneficial to those interested in weight management, and it can also improve an individual’s cardiorespiratory fitness.

Further evidence on the advantages of this yoga sequence can be found in the Surya Namaskar: A Path to Good Health article that points out that the continuous practice of the 12 asanas enhances the functioning of the endocrine system. It primarily focuses on pancreas, thyroid, adrenal, and pituitary glands. This article reveals that Sun Salutation can strengthen your Peripheral and Autonomic Nervous Systems, which can be beneficial to patients suffering from neuronal issues, Metabolism Syndrome, and menstrual disorder.

The study also shows that if diabetes patients practice Surya Namaskar, it will reduce their blood sugar level significantly. Furthermore, this yoga technique also reduces the oxidative stress in the body, which plays an essential role in insulin resistance and is the leading cause of complications in diabetes patients.

Even though this yoga sequence has existed for centuries, the research community has recently shifted its focus toward it. As a result, many studies have been successfully carried out. However, the current data is not enough. To fully grasp, understand, and utilize the full potential of Surya Namaskar, further research is required. We hope that the data mentioned above, along with the research articles, will put your mind at ease and will allow you to practice Sun Salutation confidently.

Surya Namaskar (Sun Salutation) is composed of 12 different postures. In this section; we will discuss how to perform each of them properly.

1. Pranamasana (Prayer Pose): Pranamasana is the first posture in the yoga sequence. To accomplish this pose, stand upright on your mat and ensure that your feet are placed close to each other. Next, take a deep breath, expand your chest and relax your shoulder. During inhalation, raise your arms from the side and while exhaling join both your palms together as if you are praying. The prayer posture or first salutation is complete.

2. Hasta Uttanasana (Raised Arms Pose)
Ensure that your palms are joined together, just like in the previous prayer pose. Take a deep breath, lift your arms and slightly bent backward. Your biceps must stay close to your ears.

3. Hasta Padasana (Standing Forward Bend Pose)
Breathe out and bend forward from your waist. Try to touch the floor with your hands. However, ensure that your spine remains straight. While performing this pose, you should exhale slowly and thoroughly.

4. Ashwa Sanchalanasana (Low Lunge Pose)
Bend your knees slightly, so that the palms can rest on the floor beside your feet. Take a deep breath, bring your right knee towards the right side of your chest and stretch your left leg backward. Raise your head and look forward.

5. Chaturanga Dandasana (Plank Pose)
Inhale and bring your right leg back as well. Now both your hands will be right under your shoulders. Ensure that your body is parallel to the ground.

6. Ashtanga Namaskara (Eight Limbed Pose)
This is also referred to as salutations using eight points or parts. After performing Chaturanga Dandasana, exhale and slowly bring your knees down toward the floor. Rest your chin on the floor and keep your hips suspended in the air. If done correctly, both your hands, knees, chin and chest will rest on the ground while your hips will remain suspended in the air.

7. Bhujangasana (Cobra Pose)
Rest your legs and midsection flat on the ground. Position your palms beside your chest. Inhale and apply pressure on the hands to raise your upper body. At this point, your head and torso will resemble a cobra with a raised hood.

8. Adho Mukha Svanasana (Downward Facing Dog Pose)
Keep your palms and feet where they are. Exhale and gently lift your hips, so that the body forms an inverted ‘V’. Straighten your elbows and knees. Look toward your navel.

9. Ashwa Sanchalanasana (Low Lunge Pose)
After performing Adho Mukha Svanasana, go back to Ashwa Sanchalanasana by bringing your right foot forward. Keep your left leg stretched behind you and look forward.

10. Hasta Padasana (Standing Forward Bend)
Inhale and bring your left foot forward, such that it is next to your right foot. Keeping the position of your hands intact, exhale and slowly bend your torso to enter into the Hasta Padasana pose.

11. Hasta Uttanasana (Raised Arms Pose)
Inhale and lift your upper body. Join the palms and raise your arms above your head. Then bend backward as you did in step 2.

12. Pranamasana (Prayer Pose)
This is the last step. Breathe out and stand straight in a relaxed manner. Lower the arms and hold your palms in front of your chest. This marks the end of the first set of Surya Namaskar.

To reap the maximum benefits of Sun Salutation, perform 12 sets of these 12 asanas every day, that is six rounds on the right leg and six rounds on the left leg.

B. Breathing Exercise:
Bhastrika 30 times(Video: Bhastrika:  http://www.youtube.com/watch?v=_no-POpbHSo)
Alternate Breathing 10 cycles (Anulom-Vilom): Ujjai with (4:4:6:2 - Inhale:Hold:Exhale:Hold)
Bhastrika 30 times, Alternative Breathing 10 cycles
Bhastrika 30 times, Alternative Breathing 10 cycles
Kapala Bhati 900 (Belly Breaths) (Video: http://www.youtube.com/watch?v=0L095tXLqRc)
Shavasan - Corpse Pose - 5 mins

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C. Physical Stretch:

1. Nadi Shuddhi - Nasikagra Mudra on right hand and Jnana Mudra on left hand - Max 15 cycles -- Opening the closed nostril.  If Right nostril is closed then inhale from right and exhale from left nostril and vice versa. If nostril is not open then do side inclination.  If left nostril is closed, then incline towards right side and vice versa.

2. Alternate Nostril (Surya Chandra Nadi Bhedana Pranayama) - Nasikagra Mudra on right hand and Jnana Mudra on left hand -  Max 15 cycles.  One cycle constitutes Inhaling from left nostril and exhaling from right and Inhaling from Right nostril and exhaling from left nostril.
               2.1 Dura Sravana Sahaya Kriya - First Distant hearing, then bring awareness to the surface of the body, then to the breath inhaling and exhaling and then to the point, tip of the nose or center of the eye brow.

3. Sahaja Pranayama - Brahma Mudra - Max 15 cycles - Natural inhaling and exhaling.

4. Niyantrana Pranayama (Interrupted Breathing)- Adi Mudra -  Max 10 cycles - For 3 steps it would be Inhale Pause Inhale Pause Inhale Pause Exhale Pause Exhale Pause Exhale.  Breath and Pause should be in equal duration and Volume.
               4.1 So Ham Sahaya Kriya - Inhale while chanting SO Exhale while chanting Ham

5. Sama Sitoshna Pranayama - Chinmaya Mudra - Max 6 cycles -  One cycle constitutes Inhaling from mouth, exhaling from nose and Inhaling from nose and exhaling from mouth.
               5.1  Mano Veekshana Sahaya Kriya - Observing the thoughts.

6. Pancha Prana Mudras Pranayamas -- Max 15 cycles --  Sahaja Pranayama in the prana vayu mudras.

7. Pancha Tattva Mudras Pranayamas -- Max 15 cycles -- Sahaja Pranayama in the Fire/Air/Ether/Earth/Water mudras.

8. Raasi Mudra Pranayamas -- Max 15 cycles -- Sahaja Pranayama in the Raasi Mudras.

Shat Karma

1. Kapala Bhati Kriya -- Forceful abdominal exhalation and passive inhalation.  For 2-3 weeks practice the kriya with single nostril in equal cycles. After that practice the kriya when both the nostrils are open.

2. Agnisara Kriya -- In exhaled out state flap abdomen in and out actively within one's natural limit.  When tired do natural breathing.  Repeat couple of times within the natural limit.

3. Mukha Dhouti -- In Vajrasana, Inhale completely and Exhale forcefully and touch forehead to the ground.  Stay in that state within natural limits doing normal breathing.  Inhale while coming up.  Repeat couple of times.

Mudras

1. Jnana Mudra - Join tip of thumb and index finger.
2. Adi Mudra - Fold thumb on the palm and wrap other fingers on top of it.
3. Chinmaya Mudra - Join tip of thumb and index finger and curl in other fingers and touch the palm.
4. Brahma Mudra - Apply Adi Mudra and join both hands at knuckles pointing palms upwards.

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D. Food, Herbs and Spices:

i. Main coarse Garnishes: Salt, Lemon, cilantro (Dhania) powder, Jeera (Cumin) powder, chopped mint, chopped cilantro, chopped curry leaves, Ginger paste/powder, shredded coconut, cardamom powder, Amchur powder (dried Mango), Vinegar, Black pepper, curd, clove powder, cinnamon powder, mustard seeds/powder, methi seeds/powder, Hing/Asafoetida, cinnamon powder, clove powder, Oil fried mustard seeds+cumins+Hing+methi
ii. Sweet Garnishes: Chopped dates, Raisins, Honey

iii. Nut Garnishes: sesame seeds/powder, sunflower seeds, cashew pieces/powder, pistachio pieces/powder, Shredded Almonds, Walnuts pieces, etc.. nuts

iv. Fruit Dish: Sprinkle Nut & Sweet Garnishes on the cut fruits
v. Main coarse: Put the regular garnishes on to the sliced/grated veggies
vi. Curd Dish: Put part of the main course into curd, or put in those not covered in the main course.
vii. Juice: Veggies+Fruits
viii. Smoothies: Juice+ Fat Free Ice Cream+Milk

How to Prepare: Add the Garnishes on to the grated/chopped veggies/fruits/curd dish.