Traditional way of doing Surya Namaskar

by | Asanas

Suryanamaskara, or Sun Salutation, is done early morning or evening while facing the sun, seen as a symbol of health and long life. This practice combines body, mind, and spirit for overall well-being. The Indian Sage created this routine to fit into daily life for self-improvement.

A healthy body and mind help us achieve goals and live happily. A weak body holds the mind back, while a strong body with an unhealthy mind can cause harm. A balance of body, mind, and spirit is key to being whole. Suryanamaskara helps achieve this balance.

Suryanamaskara blends yoga postures (asanas) with controlled breathing (pranayama). It improves spine and muscle flexibility, reduces belly fat, and boosts lung capacity.

There are twelve spinal moves that stretch ligaments and move the spine with deep breaths. Bending forward pushes out air; bending backward fills the lungs deeply. This improves flexibility, lung function, muscle strength, and blood flow. Sunlight helps remove toxins through sweat and energizes the body. This exercise is great for those with stiff joints and spines.

Technique:

Move slowly and smoothly without sudden jerks or hard breathing. Avoid breath-holding that strains the lungs

Position No. 1: Face the sun, fold the hands, keep the palms together touching the middle of the chest with both thumbs, keep legs together and stand erect.

Position No. 2: Slowly inhale and raise the arms overhead. Bend backward.

Position No. 3: Slowly exhale and bend forward till the palms are kept flat in line with the feet. Touch the knees with your head keeping the legs straight without bending. In the beginning there may be slight bend at the knees to effect this, but after some days’ practice, the legs could be kept straight.

Position No. 4: After slow and deep inhalation, move the right leg from the body in a long backward step. Keep the hands and the left foot firmly on the ground without moving, raise the head, and look forward. The left knee should be between the hands.

Position No. 5: Retain the breath. Move the left leg and keep the left foot along with the right foot, thus making the body a straight line. The entire weight of the body should rest on the hands and toes.

Position No. 6: Exhale, slowly lower the body and let eight limbs of the body-two toes, two knees, two hands, chest and forehead-alone touch the floor. The abdominal region is to be kept slightly raised.

Position No. 7: With inhalation, slowly raise your head and bend the spine backward as much as possible.

Position No. 8: Exhale, slowly lower your head and raise the body, the toes and hands resting on the floor.

Position No. 9: Inhale and bring the left foot along the level of the hands. The right foot and knee should touch the ground. Look forward (Same as Position No. 4).

Position No. 10: Exhale, bring the right leg also forward and come back to Position No. 3.

Position No. 11: Inhale and raise the hands overhead and bend backward as in Position No. 2.

Position No. 12: Slowly bring your hands as in Position No. 1. Simultaneously exhale and relax in Tadasana.

One full cycle is one Namaskara.

After 12 cycles, lie flat on your back to relax—this is Savasana (corpse pose). Beginners may start with 3-4 cycles and gradually increase as comfortable without strain. Some can do 108 cycles in a row.

For spiritual practice, say this prayer before starting:

“Om Suryam Sundaralokanathamamritam Vedantasaram Sivam, Jnanam Brahmamayam Suresamamalam Lokaikachittam Svayam; Indradityanaradhipam Suragurum Trailokyachudamanim, Brahmavishnusivasvarupahridayam Vande Sada Bhaskaram.”

Meaning: I honor Surya, the beautiful Sun Lord of the world—eternal, full of knowledge and light, leader of gods, pure consciousness, source of life.

The Sun is a powerful life force and a symbol to help us connect with the Supreme Being we cannot see directly.

Suryanamaskara offers a complete way to nurture body, mind, and spirit essential for all people.

12 mantras for each Namaskara:

Om Bhaskaraya Namah (Source of brightness)

Om Mitraya Namah (Friend to all)

Om Ravaye Namah (Cause of change)

Om Suryaya Namah (Bringer of activity)

Om Bhanave Namah (Spreader of light)

Om Khagaya Namah (Mover in the sky)

Om Pushne Namah (Nourisher)

Om Hiranyagarbhaya Namah (Container of all)

Om Marichaye Namah (Holder of rays)

Om Adityaya Namah (Son of Aditi)

Om Savitre Namah (Creator of all)

Om Arkaya Namah (Worthy of worship)