The term Surya Namaskaara means 'salutation to

Sun'. Surya Namaskaara is an exercise sequence,

which has both the physical and the spiritual
aspects. On the physical side, it involves a series of
aasanas or yogic postures, which provide the body
with a most complete exercise. Virtually all the parts
of the body, including the thoracic and abdominal
organs, are exercised and rejuvenated with vitality.
Spiritually, the Surya Namaskaara is method of
propitiating the Sun-god and enjoying his blessings.
These include faster progress in meditation, a sharp
intellect, a sound health, and acquisition of spiritual
wisdom.

Surya Namaskaara consists of three important

elements each of which needs to be carefully
attended to for maximum possible benefits. If proper
attention is not given to detail, the results may not
be attained in full.

1. Aasanas or bodily postures: Surya Namaskaara is

an exercise sequence involving twelve different body
postures, as if to signify the twelve signs of the
zodiac through which passage of the Sun results in
the formation of twelve months of a year. This
exercise involves six postures, which proceed in one
direction, and another six, which mark the return to
the original position. It is virtually equivalent to the
Sun traversing six signs of the zodiac to give rise to
one 'ayana' of six months and returning through
another six signs to give rise to another ayana, thus
constituting the Uttaraayana (the northerly course )
and the Dakshinaayana ( the southerly course). The
completion of a cycle of Uttaraayana and

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Dakshinaayana brings the Sun back to its original
position from where the next solar cycle starts. Even
as the apparent movement of the Sun through the
zodiac is of importance to astrologers, so also is the
practice of the Surya Namaskaara to them.

2. Breathing: Yogic practices lay great stress on

regulation of breathing which helps the yogi to gain
control over the life force within the body as well as
outside. Synchronisation of breathing with physical
postures is thus an important constituent of the
practice of Hatha yoga. In Surya Namaskaara the
different postures when correctly practised appear
rhythmical, one naturally leading to the other. The
sequence of breathing, consisting of inhalation,
exhalation or retension, has also been advocated as
it would most naturally be during the various
postures. It requires some extra attention in the
beginning to be able to synchronise the breathing
with the physical posture. With practice, the
sequence of posture and breathing would get
integrated and appear natural. Obviously, the best
results from the practice of Surya Namaskaara can
only be expected when the posture and the breath
proceed in harmony.

3. Incantations or Mantras : Surya Namaskaara is not

undertaken merely as a physical exercise though it is
eminently qualified to be levelled as the most
effective bodily exercise. It is practised with a religio-
spiritual intent as well. The propitiation of the Sun is
one intent, and the consequent spiritual benefit
accuring from a benevolent Sun the other. Each of
the twelve postures of this exercise sequence is

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associated with a mantra or potentiated incantation.
A specific mantra has to be chanted as a specific
posture in the sequence is attained. it is thus a
synchronisation of posture, breath and mantra, all
together proceeding in a sequence. Each of the
mantras literally is an affirmation salutation to the
Sun. But those who know about the mantras are also
aware that the literal meaning of a mantra is of little
consequence. It is the energy hidden in the structure
of the mantra that is of significance. It produces a
tremendous impact, often in a highly subtle manner,
when uttered in the prescribed manner and
sequence. Since the mantras here involve a form of
worship of the Sun, the element of devotion becomes
important. The Surya Namaskaara is thus a physical
exercise (body postures) integrated with
praanaayaama (controlled breathing) and devotioned
worship (chanting of mantra).

The Sequence of Postures

It is appropriate now to describe the various postures
that constitute the different steps of the Surya
Namaskaara.

Fig. 1 Namaskaaraasana (the prayer) :

Stand erect facing east, feet together. The

feet, buttocks, back, neck and head should lie
in the same vertical plane. Fold the two hands
together in front of the chest, eyes closed and body
relaxed.
Breathe naturally.

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Oordhva Namaskaaraasana ( the prayer with raised
arms ) :

Raise both arms above the head, hands folded

together. Carry the arms as far back as possible,
extending the spine at the same time.

Inhale the breath while raising the arms.

Hastapaadaasana ( the forward Bending):

Bend forwards, withdraw the stomach and place the

palms of both hands on the ground on either side of
the of the feet. Keep the legs straight at the knees.
This posture should be attained gently without exerting
too much. It may not be possible in the beginning to attain
the final position as described here. Exhale while bending
forward.

Ashwa Sanchaalanaasana (the horse) :

Retaining the hands where they are ( on the

ground on either side of feet), stretch the right leg
backwards as far as it goes, bending the left leg at
the same time, without altering the position of the left foot
Inhale deeply while this posture is being attained.

Parvataasana (the mountain) :

Move the right foot forward and the left foot

backwards so that the two feet lie side by side.
Lower the head, left the buttocks as high up as

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possible. The legs and arms must be straight and the soles
of the two feet must be on the ground, the heels also
touching the ground.

Ashtanga Namaskaaraasana ( salutation with eight

points) :

This posture is so called because eight body points

( two hands, two knees, two feet, chest
and forehead)
are made to touch the ground. Lower the body and
let the feet and the knees touch the ground. Pull the
abdomen in while lowering the chest and the
forehead to the ground even as the hands remain on
the ground close to the chest. The hips and the
abdomen have to be pulled up to keep them off the
ground. Hold the breath outside.

Sarpaasana ( the cobra ) :

Straighten the arms while arching the
head and the spine backwards. Lower the
hips. Only the hands and feet should
touch the ground while the rest of the body remains
of the ground. Inhale deeply, filling the chest with air.

Parvataasana ( the mountain ) :

Regain the position as shown in fig. 5

Exhale while attaining this position.

Ashwa Sanchaalanaasana ( the horse ) :

Attain the position shown in fig. 4. The right leg must

be extended backwards and the left leg brought

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 forwards.
Inhale deeply.

Hastapaadaasana ( the forward bending ) :

Come back to the position shown in fig. 3.

Exhale deeply.

Oordhva Namaskaaraasana ( the prayer with

raised arms ) :

Attain the position shown in Fig. 2.

Inhale while the body and the arms are lifted

up.

Namaskaaraasana ( the prayer ) :

Return to the same position as Fig. 1.

Breathe normally.