The Surya Namaskar, or a salutation to the sun is a series of twelve postures derived from Hatha Yoga. Considered by many to be the most complete physio-spiritual exercise in the world, it has a scientific basis to it.

The twelve asanas stretch your spine backwards and forwards alternatively. They also involve inhalation and exhalation at specific times. This helps in cleansing the breathing system also, and in also controlling the amount of stress you put on your heart and lungs.

The Surya Namaskar can be done by people of all ages from the young to the old. It has been very beneficial for those with heart diseases and also for with weight problems. It can be done at any time of the day, and all you need is just a mat and any corner of your home.

Generally, people practice 12 surya namaskars at one time. You can begin with two or three, but you will soon realize the beneficial effects of it, and you will be able to do more rounds. In a Hindu religion context, it is believed to be better if you perform them facing the sun, but it is not essential.

Surya namaskar helps improve your digestive systems, it helps to make you more agile, and it also helps in making you lose weight.

So what are you waiting for?

Go ahead, try out this series of asanas, slowly at first and then as you feel a change for the better, you can increase the frequency. Soon they will become an essential part of your daily routine.

1. Doug from cheap sportswear Says:
   October 6th, 2009 at 4:03 pm

   I do a lot of Ashtanga yoga and always do at least 5 sun salutations in the morning. It really helps to get the blood flowing and wakes me up no end.

2. henry k Says:
   May 24th, 2011 at 10:21 am

   hey great post you have here and taking out 10 minutes a day to worship your own body for your own Health benefits is not asking much.
   heres how its done
   1. Face the Sun and stand straight feet adjoined.Raise your hands above and in a circular motion bring your palms together ‘Namaskar position’ right in front of your heart. [Pranam asan]
   2. Inhale. Raise the arms upward and slowly bend backward. [Hasta Uttan Asan]
   3. Exhale. Bend forward bringing head and hands in the same synchronization. Touch ground with the hands (palms if possible). Head should touch your knees. [Pad Hast Asan]
   4. Inhale. Keeping the hands and feet firmly on the ground bend down slowly (as if to sit) now leave the left foot between the hands while stretch the right leg back away from the body. Raise your head. [Ashwa Sanchal Asan]
   5. Now Exhale and bring the left foot together with the right. Your body should be all straight and aligned appearing like a slant resting on your arms and feet.
   6. Inhale. Slowly, lower your hips to the ground. Do not let your stomach touch the ground.Exhale and bring the entire body to the ground but let only the feet, knees, hands, chest, and forehead touch it. (Not your face, stomach, elbows & thighs) [Asthang Namaskar Asan]
   7. Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum. [Bhujangasan]
   8. While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch. [Parvat Asan]
   9. Do the Posture 4, but stretching the Left Leg now. Keeping the hands and feet firmly on the ground bend down slowly (as if to sit) now leave the Right foot between the hands while stretch the Left leg back away from the body. Lift the head upwards.[ Ashwa Sanchal Asan]
   10. Return to Posture 3. Exhale. Bend forward bringing head and hands in the same synchronization. Touch ground with the hands (palms if possible). Head should touch your knees.[Pad Hast Asan]
   11. Return to Posture 2. Inhale, raise arms upward and slowly bend backward [Hasta Uttan Asan]

3. Ian Jones Says:
   July 5th, 2011 at 2:12 am

   Doug, I agree- not being a natural ‘morning person’ waking up isn’t the easiest thing for me, but I find that practising salutations in the morning definitely ‘helps to get the blood flowing’. The great thing about it is that it takes so little time and requires no expensive equipment, yet really makes a difference to your state of mind for the rest of the day. Since I started yoga I’ve noticed a marked difference in my productivity at work, and perhaps more importantly, in my general energy levels. For something that is so easy to incorporate into your day, practising salutations really does have fantastic benefits.

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