SURYA NAMASKARA (THE SUN SALUTATION )

All sessions of Yoga asanas begin with the 'Surya Namaskar' or sun salutation. It is a series of gentle flowing movements synchronized with the breath. This excellent warm up exercise consists of a sequence of positions that move the spine in various ways and promote flexibility in the limbs. It is of special benefit to beginners, to stiff people, and to the elderly, since it helps the body to gain flexibility. It also regulates the breath and focuses the mind.

How to do :

Stand erect with the head and body straight but relaxed. The feet are together, and knees are straight and the arms are relaxed at the sides. Inhale deeply and begin.

Bring the hands up from the sides, place the palms flat against each other at the center of

the chest. The elbows are pushed out of the sides.
Inhale and raise the arms upwards. Inhaling and raising of hands should synchronize. By the time you have stretched your arm, you should complete inhaling.

Exhale slowly bending forward, touch the ground keeping the hands parallel to the feet and head touching knees. By the time your hands touch the ground, you should complete exhaling. Retain the breathe and remain in the same position for about 6 to 8 seconds. If you cannot touch the ground, then let your hands go only as far as they can.

Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

Exhale and bring the left foot together with the right. Keep the arms straight, raise the hips and align the head with the arms.

Inhale and slowly lower the hips to the floor, (hips should be slightly raised above the ground) and bend backward as much as possible.

Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground.

Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum.

Then exhale slowly and keeping the arms straight, raise the hips and align the head with the arms, forming an upward arch.

Slowly inhale and bend the left leg at the knee taking a wide forward step. Keeping the hands firmly rooted, place the left foot on the ground between the hands. Lift the head upwards.

Exhale slowly and keeping hands firmly in place, bring the right leg forward, so that both feet are together to align them with the hands. Touch the head to the knees, if possible.


Inhale slowly and raise the arms upward. Slowly bend backward, stretching the arms above the head.

Return to the first position.
Now you have completed one round of surya namaskar. Maximum of 4 rounds can be done. Once you start doing the Surya Namaskaar, make sure to continue it regularly for at least ten days to observe its beneficial effects.