More light on suryanamaskar

सूर्यनमस्कार अर्थात् भगवान सूर्यनारायण की वंदना । आयिये हम इस 'आसनों के सम्राट' का अलंकरण पाने वाले ,सर्वरोग-हर आसन के बारे मे कुछ और जानें । यह अत्यंत प्राचीन भारतीय व्यायाम-पद्धति है । प्रात:काल पूर्व दिशा में खड़े रहकर शांत चित्त से भगवान सूर्यनारायण कि स्तुति करते-करते सूर्यनमस्कार किया जाता है ।इसे हमेशा खुली जगह और स्वच्छ जगह मे किया जाना चाहिऐ । कभी भी इस आसन को (..किसी भी आसन को ) आप अपनी क्षमता से अधिक नही करें ।
The real attention which is to be given while doing sheershasan sequence is the period when you have to inhale and the time/posture during which you have to exhale.In next paragraph i m going to explain this in some detail,though its you to grasp whats written here slowly as you practise and get aquainted with the right technique of doing.


Suryanamaskar is a rhythmic combination of yogasana and pranayama.
It starts with a small prayer and a mantra. This asana is usually done at sunrise as well as sunset.
One has to face the sun। The asana begins with the chanting of the following verse:





ll हिरान्मयेना पत्रेना सत्य सपिहितम मुखं
तात त्वं पुसम अपवार्नू सत्य धर्माया दृस्ताये ll





''Like the lid of a vessel, O Sun, your gold covers the entrance to the truth। Please open the door to lead me to the truth। ''


Soorya is sun and namaskar is salutation.



Regular practice of suryanamaskar helps you prepare your body for other asanas by improving flexibility. It is also useful in weight reduction efforts.
As suryanamaskara is a chain of different asanas, one reaps the benefits of these asanas simultaneously. Individual benefits are described along with the related asana section. Suryanamaskar exercises the muscles, bones, the respiratory and digestive system and the nervous system, (the sympthetic and parasympthetic) which act on the thyroid, pitutory, pineal, adrenal, pancreas and liver.

If you do suryanamaskar for at least 10 min per day, you notice positive changes in you. You become more alert and get more happiness out of life.

Each time you want to start the suryanamaskar, chant the prayer given above. With every suryanamaskar, chant omkar, beejamantra and the corresponding name of the Sun. You can practice 3, 6, 12 or 24 suryanamaskaras in the given sequence, according to your requirement, endurance and convenience.

Patients suffering from hypertension, hernia, spondylosis heart disease or knee pain should not practice suryanamaskar, or should practice it under observation and guidance of an expert.


Suryanamaskar can be practiced in different ways.
a) in exact co-relation with breathing by extending natural breath effortlessly.
b) With the principle of Asana i.e.
Maintain each step for a longer duration, change the position only if the pain in the stretched muscles exceeds pleasurable limit or if the stretched muscles start trembling.
One suryanamaskar with exact co-relation with breath may be for 1 to 2 minutes but with the principle of asana it can extend to even half an hour or more, depending on the individual’s capacity to remain in each step.

c) Suryanamaskar can be repeated 12, 24, 30, 40 times or more to have aerobic exercise. If you practice it in this way, the muscles should not be stretched too much. Young Indian children who participate in Suryanamaskar competition repeat the pose in multiples of hundred.

We have discussed twelve-step suryanamaskar. One can do ten-step suryanamaskar by avoiding the fifth and ninth positions. Please remember that no practice can be adequately learned from a book, written instructions. The guidelines given in the web pages are intended to give you an introduction to different yogic postures. However, it is advised to practice the asanas under the guidance of a Guru or a qualified yoga instructor.