Surya Namaskar (Ancient Indian Yoga)



Surya namaskar is one of the  ancient Indian yoga which specializes in art of solar vitalization for human body . It includes Asanas, Pranayama, Mantras and Mudras. In simple words, Surya namaskar is a combination of 12 different postures of body , followed in a particular sequence with a specific breathing pattern.

Benefits of  Surya namaskar

  •      It ensures a balanced supply of oxygenated blood and perfect harmony to all the systems of the body .
  •       It energizes the entire neuroglandular and neuromuscular system of the body .
  •       It reduces fat from almost all parts of the body, as it stretches each and every muscle and tones it thereby helping to control obesity.
  •      It is a good exercise for all  joints of the body .
  •      It activates the glands like penal gland etc  and regulates the hormone
  •       It strengthens the spine and abdominal muscle to control nervous system
  •       It stimulates the lymph drainage thereby increasing the immunity and resistance of the body.
  •      It helps an individual to  vitalize and unblock the whole system.

 Steps involved in Surya namaskar .

Basically there are 12 steps involved in Surya namaskar as described below .

1. Stand erect with the legs together and palms together. Take the hands above the head and bend the trunk backwards. Here, inhale fully.

2. Bend the body to the bend and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. Exhale fully.

3. In this stage, kick the right leg back, take the left knee forward, look up and inhale. Touch the thigh with the heel.

4. In the next step, take the left leg also back, resting only on palms and toes; keep the body straight from head to toes inclined to the ground at about 30 degree. Here exhale completely.

5. Now, bend at the knee and rest the knees on the floor without altering the positions of the palms and toes. Rest the forehead on the ground. In this position inhale while moving backwards and then exhale completely.

6. Without moving the hands and toes, come forward on the chest and rest the forehead, chest, hands, knees and legs all the eight organs will be touching the ground. The buttocks will be raised up. Stay in ‘Breath-out’ condition (Bahyakumbhaka).

7. Inhale, raise the head and trunk making the spine concave upwards without changing the position of the hands and feet. Keep the knees off the ground.

8. Exhale. Raise the buttocks, push the head down and have a complete arch with the heels touching the ground a palms on the floor.

9. Same as 5th step. Inhale and exhale.

10. Inhale and bring the right leg in between the two hands and in line with them. Arch the back concave upwards as in step 3.

11. Exhale and bring the left food forward next to the right foot and touch the knees with forehead as in 2.

12. Inhale. Come up, stand erect with hands along the body and relax.








  • Bala says:

    a complete surya namaskara procedure takes minimum 30 mins… definitely a blessing for those who can invest time in the early hours of the day..

  • doing surya namaskar daily is very good for health and overall well being. The 12 positions are associated with 12 hyms called the surya namaskar mantra. it is good to chant it while doing surya namaskar…

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