Surya Namaskar
Many people look for the best exercise routine to help them stay in good shape. Here is something that has been around for thousands of years and has withstood the test of time. It strengthens the body, circulation, breathing, and keeps the body limber and in shape. And you can have this completely free of charge, without a fitness coach, by simply using the following instructions.
Surya Namaskara is an ancient system of yoga exercise. Practicing sun salutations regularly can produce longevity, efficiency, strength and improve overall health.
"Surya Namaskar" in Sanskrit means obeisance or prostrations (Namaskar) to the sun (Surya). It implies that one rises before sunrise in order to do this exercise or pay obeisance to the rising sun. This is around 5 to 5:30 AM. Of course, this exercise is good no matter what time you may use it, but it is best done while the stomach is empty, before eating. It is a yogic exercise that consists of ten particular postures, one following another, in a fixed, cyclic order to ensure improvement and good health in one's digestion, agility, rejuvenation, beauty and longevity. It will also help one lose weight and trim the waist. There is no equipment to buy or membership to a gym or fitness club that must be purchased. You just need a little space in your apartment or home. If, however, you begin to feel short-breathed or dizzy, then take a break. Also, pregnant women should not practice it, but can continue it during their period because it can help digestion and the flow of energy and outflow of waste needed at this time.
POSTURE 1: First you stand erect, ready to face the early morning sun. Stand straight with chest out and spine erect, looking forward with hands folded in front of the chest where the heart is located. It is like a stance of prayer in respect for the sun. Once you start doing the routine, you spend about one second in this pose, and the others that follow. Of course, if one is weak or aged, or if you are new to the routine, you may take this a little slower.
POSTURE 2: Now, while inhaling, raise your arms up in the air while keeping the hands together, and arch yourself backward as far as you can go, forming a crescent-like curve from your feet to the hands. This posture helps retain the flexibility of the spine.
POSTURE 3: Now, while exhaling, bring your hands down to your feet so that you quickly bend forward at the waist, while keeping the legs as straight as possible. The best position is to bring the hands flat to the floor on either side of your feet while keeping the head as close to the knees as you can. If you are not that flexible, then just do the best you can. The most important aspect of this pose is that it squeezes the stomach and assists in digestion to extract any vitamins and nutrients in one's food, which helps turn it into the blood. It also loosens any fat that has accumulated there. Postures 2 and 3 are actually the easiest to do, so if you cannot do the others, at least do these.
POSTURE 4: From position three, while inhaling, put your hands on the floor and lower your hips and stretch your left leg back as far as you can, letting the footrest on the toes and the knee touch the ground, while you bend your right leg in a crouching stance, letting the right knee come up to your chest. Keeping your hands flat on the ground, your arms straight, arch your head upward and back so you are looking at the ceiling or sky. This forms a crescent shape from the left heel up to the top of your head. This position helps ensure flexibility of the spine and immunity from diseases in the left leg muscles and ligaments.
POSTURE 5: While exhaling, now keep your hands flat on the ground and carry the right leg back to parallel the left leg, side by side, both feet pressing firmly flat against the floor, while bringing your hips up into the air as high as they will go. Keep your arms and back in a straight line as your head faces the ground, and bring the chin to the chest, making you look at your knees. This makes your body form an upside-down "V" or a triangle between you and the floor.
POSTURE 6: Now, while keeping the hands and feet in the same places, having fully exhaled hold the breath and bring your hips down while moving the head and shoulders forward, straightening the whole body near the floor. Keep the face downward with the forehead, the chest, and knees lightly touching the ground, and the hips slightly raised. With the forehead, chest, and two palms, knees, and feet touching the floor, it is called Sashtang Namaskar, or prostrations with eight points touching the floor. Do not touch the abdomen or nose.
POSTURE 7: The next posture, while inhaling, flows from position 6, which is done merely by straightening your arms and lifting your chest upward and arching your head back so that you are looking at the ceiling. Your feet and knees rest on the floor while your arms hold the rest of your body a little above it. Again you form a body-length crescent, from your feet up to your head. This yogic position is known as "the cobra".
POSTURE 8: Now exhale and let your body flow into position 5 again by lowering your head and chest, keeping your arms and legs straight, and raising your hips as high as they will go. As your head faces the ground, keep your arms and back in a straight line and bring the chin to the chest, making you look at your knees, which forms an upside-down "V" again.
POSTURE 9: Now, while inhaling, we flow into the same position as number four, but stretch the other leg. So we first bend the left leg and bring the left foot forward on the floor. Keeping your hands flat on the ground, bring your hips down while moving the chest and head forward, allowing the left knee to reach up to the chest, and then arch your head up and back. The right foot stays in its place, letting the footrest on the toes, which makes the right leg gets stretched backward when your chest moves forward. This gives the body a crescent shape from the right heel up to the top of your head. This position helps ensure flexibility of the spine and immunity from diseases in the right leg muscles and ligaments.
POSTURE 10: Now we go back into posture three. Keep your hands in place as you bring your right leg forward to be parallel with the left leg. With both feet flat on the floor (if you can keep them that way), and the legs kept straight, the body is bent at the waist, while exhaling, with the forehead touching the knees (if you can bend this much). If you are not this flexible and cannot bend like this, then simply do it as best you can and keep the head as close to the knees as possible.
POSTURE 11 - 12: Now, while inhaling, stand up and raise your arms up in the air while keeping the hands together, and arch yourself backward as in posture number two.
Hold this for a second and then go back into posture number one and join the palms in front of your chest as in prayer. Now the whole cycle of postures is complete and can start again for the next Surya Namaskar.
You may want to do each posture separately the first time you do this to familiarize yourself with each one. Then begin to do it as a flowing movement from one to the other, through all ten postures. Do it as a cycle of 100 Surya Namaskars, or even more, if you want. You will certainly notice the difference in your health, weight, flexibility, energy level, and even overall attitude.
The idea is that you do about 100 Surya Namaskars every morning, and the time to do them should not be a consideration. With practice, these poses will flow more smoothly and quickly. If each pose lasts about a second, then the full Surya Namaskar can be done in about 10 seconds or so.
For meditation one can chant the following mantras (names of the Sun-god Surya) to each one of the twelve asanas:
1 Om Mitraaya Namah
Surya Namaskara is an ancient system of yoga exercise. Practicing sun salutations regularly can produce longevity, efficiency, strength and improve overall health.
"Surya Namaskar" in Sanskrit means obeisance or prostrations (Namaskar) to the sun (Surya). It implies that one rises before sunrise in order to do this exercise or pay obeisance to the rising sun. This is around 5 to 5:30 AM. Of course, this exercise is good no matter what time you may use it, but it is best done while the stomach is empty, before eating. It is a yogic exercise that consists of ten particular postures, one following another, in a fixed, cyclic order to ensure improvement and good health in one's digestion, agility, rejuvenation, beauty and longevity. It will also help one lose weight and trim the waist. There is no equipment to buy or membership to a gym or fitness club that must be purchased. You just need a little space in your apartment or home. If, however, you begin to feel short-breathed or dizzy, then take a break. Also, pregnant women should not practice it, but can continue it during their period because it can help digestion and the flow of energy and outflow of waste needed at this time.
POSTURE 1: First you stand erect, ready to face the early morning sun. Stand straight with chest out and spine erect, looking forward with hands folded in front of the chest where the heart is located. It is like a stance of prayer in respect for the sun. Once you start doing the routine, you spend about one second in this pose, and the others that follow. Of course, if one is weak or aged, or if you are new to the routine, you may take this a little slower.
POSTURE 2: Now, while inhaling, raise your arms up in the air while keeping the hands together, and arch yourself backward as far as you can go, forming a crescent-like curve from your feet to the hands. This posture helps retain the flexibility of the spine.
POSTURE 3: Now, while exhaling, bring your hands down to your feet so that you quickly bend forward at the waist, while keeping the legs as straight as possible. The best position is to bring the hands flat to the floor on either side of your feet while keeping the head as close to the knees as you can. If you are not that flexible, then just do the best you can. The most important aspect of this pose is that it squeezes the stomach and assists in digestion to extract any vitamins and nutrients in one's food, which helps turn it into the blood. It also loosens any fat that has accumulated there. Postures 2 and 3 are actually the easiest to do, so if you cannot do the others, at least do these.
POSTURE 4: From position three, while inhaling, put your hands on the floor and lower your hips and stretch your left leg back as far as you can, letting the footrest on the toes and the knee touch the ground, while you bend your right leg in a crouching stance, letting the right knee come up to your chest. Keeping your hands flat on the ground, your arms straight, arch your head upward and back so you are looking at the ceiling or sky. This forms a crescent shape from the left heel up to the top of your head. This position helps ensure flexibility of the spine and immunity from diseases in the left leg muscles and ligaments.
POSTURE 5: While exhaling, now keep your hands flat on the ground and carry the right leg back to parallel the left leg, side by side, both feet pressing firmly flat against the floor, while bringing your hips up into the air as high as they will go. Keep your arms and back in a straight line as your head faces the ground, and bring the chin to the chest, making you look at your knees. This makes your body form an upside-down "V" or a triangle between you and the floor.
POSTURE 6: Now, while keeping the hands and feet in the same places, having fully exhaled hold the breath and bring your hips down while moving the head and shoulders forward, straightening the whole body near the floor. Keep the face downward with the forehead, the chest, and knees lightly touching the ground, and the hips slightly raised. With the forehead, chest, and two palms, knees, and feet touching the floor, it is called Sashtang Namaskar, or prostrations with eight points touching the floor. Do not touch the abdomen or nose.
POSTURE 7: The next posture, while inhaling, flows from position 6, which is done merely by straightening your arms and lifting your chest upward and arching your head back so that you are looking at the ceiling. Your feet and knees rest on the floor while your arms hold the rest of your body a little above it. Again you form a body-length crescent, from your feet up to your head. This yogic position is known as "the cobra".
POSTURE 8: Now exhale and let your body flow into position 5 again by lowering your head and chest, keeping your arms and legs straight, and raising your hips as high as they will go. As your head faces the ground, keep your arms and back in a straight line and bring the chin to the chest, making you look at your knees, which forms an upside-down "V" again.
POSTURE 9: Now, while inhaling, we flow into the same position as number four, but stretch the other leg. So we first bend the left leg and bring the left foot forward on the floor. Keeping your hands flat on the ground, bring your hips down while moving the chest and head forward, allowing the left knee to reach up to the chest, and then arch your head up and back. The right foot stays in its place, letting the footrest on the toes, which makes the right leg gets stretched backward when your chest moves forward. This gives the body a crescent shape from the right heel up to the top of your head. This position helps ensure flexibility of the spine and immunity from diseases in the right leg muscles and ligaments.
POSTURE 10: Now we go back into posture three. Keep your hands in place as you bring your right leg forward to be parallel with the left leg. With both feet flat on the floor (if you can keep them that way), and the legs kept straight, the body is bent at the waist, while exhaling, with the forehead touching the knees (if you can bend this much). If you are not this flexible and cannot bend like this, then simply do it as best you can and keep the head as close to the knees as possible.
POSTURE 11 - 12: Now, while inhaling, stand up and raise your arms up in the air while keeping the hands together, and arch yourself backward as in posture number two.
Hold this for a second and then go back into posture number one and join the palms in front of your chest as in prayer. Now the whole cycle of postures is complete and can start again for the next Surya Namaskar.
You may want to do each posture separately the first time you do this to familiarize yourself with each one. Then begin to do it as a flowing movement from one to the other, through all ten postures. Do it as a cycle of 100 Surya Namaskars, or even more, if you want. You will certainly notice the difference in your health, weight, flexibility, energy level, and even overall attitude.
The idea is that you do about 100 Surya Namaskars every morning, and the time to do them should not be a consideration. With practice, these poses will flow more smoothly and quickly. If each pose lasts about a second, then the full Surya Namaskar can be done in about 10 seconds or so.
For meditation one can chant the following mantras (names of the Sun-god Surya) to each one of the twelve asanas:
1 Om Mitraaya Namah
2 Om Ravaye Namah
3 Om Suryaaya Namah
4 Om Bhaanave Namah
5 Om Khagaaya Namah
6 Om Puushne Namah
7 Om Hiranyagarbhaaya Namah
8 Om Mareechaye Namah
9 Om Aadityaaya Namah
10 Om Savitre Namah
11 Om Arkaaya Namah
12 Om Bhaaskaraaya Namah
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