Yoga is a subject in the text of ancient Indian medical sciences, which deals with body as well as mind. Yoga is a detailed concept inclusive of Suryanamaskara, asanas, pranayama, besides yama, niyama, dharana ect. Among all, Suryanamaskara is a set of 12 comprehensive asanas which offers a sound health and suits to all, irespective of sex, age, caste and religion.
It is necessary to understand that suryanamaskara does not relate to a particular religion. It is just like air and water. The sun is a Universal property and it is the privilege that everybody can make use of in a better way. Suryanamaskara is a complete exercise which consists of 12 kriyas that keeps the body and the mind healthy. Suryanamaskara can be practiced by everybody, regularly and gradually. For any exercise continuity and regularity are the essence and suryanamaskara is no exception to this principle.
Before the action one should pay attention to the following:· It is better to practice under the direct sun early in the morning, or select a well ventilated place.
· Prefer wearing cotton clothes which would allow free movements of the body.
· Never look at the sun directly while practicing, it is better to close your eyes.
· Never hold your breath. Breathe normally all the time.
· Do not strain your body to an unbearable extent at any stage. Slow and steady…applies here also.
· It is suggested to consult your doctor before starting this exercise, if you are above 45 years of age or suffering from any other ailments.
During the first week of practice, one should do the first three actions and after that go on adding one action each day. Within 15 to 20 days all the 12 actions can be learned. Completion of 12 actions in one time is called one avrutha (Cycle). Nine avruthas are called one Garland. In the beginning one can do two or three avruthas, and after sufficient practice one garland can be done to get the maximum benefit.
Starting Position:
Stand erect with feet together and hands by the sides. Take a deep breath.
Position 1:
Exhale; Bring the hands together at the chest in the “Prayer Position”, centering the body.
Position 2:
Inhale; Stretch the arms over the head. Arch back.
Position 3:
Exhale and bend forward. Put the hands on the floor next to the feet. Make sure that the fingers are in line with the toes. Bend the head in to the knees.
Position 4:
Inhale; Stretch the right foot back as far as possible. Put the right knee on the floor. Stretch the head upwards.
Position 5:
Retain the breath; Bring both legs back so that the entire body is in a straight line from head to heels (“Push – up” Position).
Position 6:
Exhale; Drop the knees to the floor. Lower the chest straight down so that it is on the ground between the hands. Bring the forehead (or Chin) to the floor.
Position 7:
Inhale; Slide the body forward. Arch up and back. Legs and hips remain on the ground (“Cobra” position).
Position 8:
Exhale; Raise the hips. Drop the head between the arms; Stretch the heels towards floor (“Inverted-V” position).
Position 9:
Inhale; Bring the right foot forward between the hands (fingers and toes in line). Drop the left knee to the floor and stretch the head up (same as position 4).
Position 10:
Exhale; bring the left leg forward next to the right leg. Keep the hips up as high as possible and bring the forehead in towards the knees (same as position 3).
Position 11:
Inhale; Stretch up. Bring the arms straight up over the head and arch back (same as position 2).
Position 12:
Exhale; drop the arms down next to sides and relax, (same as starting position).
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