Surya Namaskara

As I've said, part of the purpose of this blog is to help ease the suffering of others. I want people to be able to come to this blog and immediately start putting this information to use. It's good to have a bit of insight into the theory of yoga - it's very useful for us to have a map in order to get to our destination, but it's imperative that we start walking in order to actually get there. For this reason I'd like to jump right into things and explain a series of asanas called surya namaskara, or sun salutations.

Surya namaskara is a dynamic series of asanas that awakens and rejuvenates the entire body/mind complex. According to A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya, Swami Satyananda expounds that this series "revitalizes the whole body, removes all signs of sleep and is excellent for preparing the body and mind so that maximum benefits can be derived from subsequent asanas, pranayama and meditational practices". He also states that it "loosens up all the joints, flexes all the muscles of the body, massages the internal organs, activates the respiratory and circulatory systems as well as helps to tone all the other systems of the body."

Here's how it's done.

1. Pranamasana (Salutation Pose)

Stand erect with feet together, joining the palms together in front of the chest. Concentrate on standing straight, steady and in a prayerful attitude. This posture helps induce a state of introversion, relaxation and calmness. Exhale fully.

2. Hastauttanasana (Raised Arm Posture)

Inhaling, stretch both arms above the head, palms facing each other or up ward. Arch the back and stretch the whole body. This posture stretches the chest and abdomen.

3. Padahastasana (Hand to Foot Posture)

Exhaling, bend the body forward and down, keeping the spine straight. Avoid collapsing the chest. Keep the legs straight and perpendicular to the ground. The knees may be allowed to bend a little if needed. This posture massages the abdominal organs, especially the liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases and female disorders such as prolapse and menstrual irregularities are relieved. A healthy flow of blood is sent to the spinal nerves as they are stretched and toned, and the inversion increases blood flow to the brain.

4. Aswha Sanchalanasana (Equestrian Posture)

On your next inhalation, extend the left leg back and touch the knee to the ground. The right knee is bent and kept between the hands and the right foot is placed flat on the ground. Lift the spine and open the chest.

5. Parvatasana (Mountain Posture)

On the exhalation bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms so that the body forms a triangle with the floor. Try to place the heels flat on the ground. Focus awareness at the neck area. This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and Achilles' tendons and makes the spine straight and taught. It relieves varicose veins and tones spinal nerves. Maintaining the posture take a deep inhalation.

6. Ashtanga Namaskara (Eight-limbed Salutation)

Exhaling, gently drop both knees to the ground and gently slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs - toes, knees, chest, hands and chin - touch the floor. The buttocks are kept up. Hold the breath. This posture develops the chest and strengthens the arms. It sends additional blood to this area helping to rejuvenate the nerves.

7. Bhujangasana (Cobra Posture)

On the inhalation, lower the hips while pushing the chest forward and up with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. Focus the awareness at the base of the spine and feel the tension from the forward pull. This pose gives dynamic expansion to the organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves.

8. Parvatasana (Mountain Posture)

Exhale and get back to posture 5.

9. Ashwa Sanchalanasana (Equestrian Posture)

Inhale and swing the right leg forward between the hands, the left leg remaining back. Resume posture 4.

10. Padahastasana (Hand to Foot Posture)

Exhaling, bring the left foot forward. Join both legs and resume posture 3.

11. Hastauttanasana (Raised Arm Posture)

Inhale and raise the trunk up, bending backwards. Resume posture 2.

12. Pranamasana (Salutation Posture)

Straighten the body and bring the hands in front of the chest. Resume posture 1.

This constitutes a half-round of surya namaskara. Perform another round, this time extending the right leg back first at step 4.

This is an easy and very beneficial series of asanas that refreshes and invigorates the entire body and mind. Practice one to three full rounds in the morning and see if you still need that cup of coffee.