Surya Namaskara

Surya Namaskara

The Suryanamaskara or offering prostrations to the Sun, is practised in the early morning or evening, facing the Sun. The Sun is supposed to be the deity for health and long life. The genius of the Indian Sage has, in the Suryanamaskara Exercise, evolved a unique method of effecting perfect synthesis of culture of body, mind and spirit. With his intuitive insight into the nature of the mass mind, the Indian Sage has cleverly woven into every man’s daily routine this unparalleled system of all-round self-culture.

A harmonious development of the body and mind alone can enable man to fulfil his ambitions and live a fruitful and happy life here in this world. A sickly body acts as a dead-weight preventing the mind from soaring into the higher realms. An excellent, well-built body, strong and healthy, if it serves only to house an undeveloped or diseased mind, is capable of much harm and little good to anyone. A good body, and a keen mind, with the inner spirit entirely dormant is like a lovely mansion without foundation liable to topple over at any moment. A perfectly harmonious development of the body, mind and spirit makes one perfect. Suryanamaskara achieves this harmonious development.

Suryanamaskara is combined process of Yoga Asanas and Pranayama (Yogic postures and regulated breathing). Before students take up the practice of more complicated and difficult Yogic postures and exercises in Pranayama, the spine and body muscles should acquire some flexibility. This exercise of Suryanamaskara reduces abdominal fat, brings flexibility to the spine and limbs, and also increases the breathing capacity.

There are twelve spinal positions each stretching various ligaments and giving different movements to the vertebral column. The vertebral column is bent forward and backward alternately with deep inhalation and exhalation of breath and a little of retention of breath in some cases. Whenever the body is bent forward, the contraction of the abdomen and diaphragm, throws out the breath. When the body bends backward the chest expands and deep inhalation occurs automatically. In this way the body becomes flexible and the entire portion of the lungs begins to function which results in correct breathing. Moreover, it gives mild exercises to leg and arm muscles and ensures good circulation of blood. At the same time, the sun’s life-giving rays play on the man’s body, sucking away the toxins along with perspiration invigorating circulation and imparting life to the human organism-the life which the sun alone can give. For a person with stiff limbs and spine the Suryanamaskara exercise is a boon to bring back lost flexibility.

TECHNIQUE

Caution: During all these positions, movements of the limbs and breathing must be very, very slow and rhythmical. Sudden jerks of any part of the body and hard inhalation and exhalation in quick succession including retention of breath causing strain in the lungs, should be completely avoided.

Position No. 1: Face the sun, fold the hands, keep the palms together touching the middle of the chest with both thumbs, keep legs together and stand erect.

Position No. 2: Slowly inhale and raise the arms overhead. Bend backward.

Position No. 3: Slowly exhale and bend forward till the palms are kept flat in line with the feet. Touch the knees with your head keeping the legs straight without bending. In the beginning there may be slight bend at the knees to effect this, but after some days’ practice, the legs could be kept straight.

Position No. 4: After slow and deep inhalation, move the right leg from the body in a long backward step. Keep the hands and the left foot firmly on the ground without moving, raise the head, and look forward. The left knee should be between the hands.

Position No. 5: Retain the breath. Move the left leg and keep the left foot along with the right foot, thus making the body a straight line. The entire weight of the body should rest on the hands and toes.

Position No. 6: Exhale, slowly lower the body and let eight limbs of the body-two toes, two knees, two hands, chest and forehead-alone touch the floor. The abdominal region is to be kept slightly raised.

Position No. 7: With inhalation, slowly raise your head and bend the spine backward as much as possible.

Position No. 8: Exhale, slowly lower your head and raise the body, the toes and hands resting on the floor.

Position No. 9: Inhale and bring the left foot along the level of the hands. The right foot and knee should touch the ground. Look forward (Same as Position No. 4).

Position No. 10: Exhale, bring the right leg also forward and come back to Position No. 3.

Position No. 11: Inhale and raise the hands overhead and bend backward as in Position No. 2.

Position No. 12: Slowly bring your hands as in Position No. 1. Simultaneously exhale and relax in Tadasana.

This is one Namaskara.

After completing twelve namaskaras lie down flat on the ground on your back and relax each and every limb one by one from toes to the crown of the head. This is called Savasana (corpse pose). To begin with if one feels tired after three or four Namaskaras, he may stop with that and increase the number gradually (one everyday or every two days) all the time taking care that too much strain is not caused on any account, on any part of the body. The number may be increased according to each one’s capacity. There are persons who can do 108 Namaskaras at a stretch without great strain.

Those who are spiritually or religiously inclined, would do well to follow, in addition, the instructions given below:

Before doing the Suryanamaskara the student may chant the prayer to the Almighty Lord:

PRAYER TO THE SUN

“Om Suryam Sundaralokanathamamritam Vedantasaram Sivam,

Jnanam Brahmamayam Suresamamalam Lokaikachittam Svayam;

Indradityanaradhipam Suragurum Trailokyachudamanim,

Brahmavishnusivasvarupahridayam Vande Sada Bhaskaram.”

Meaning: I always adore Surya, the sun, the beautiful Lord of the world, the immortal, the quintessence of the Vedanta, the auspicious, the absolute knowledge, of the form of Brahman, the Lord of the gods, ever-pure, the one true consciousness of the world itself, the Lord of Indra, the gods and men, the preceptor of the gods, the crest-jewel of the three worlds, the very heart of the forms of Brahama, Vishnu and Siva, the giver of light.

Then repeat the twelve Names of the Lord by turn (mentally) for each Namaskara. The twelve names are:

1. Om Mitraya Namah (Prostration to Him who is affectionate to all).

2. Om Ravaye Namah (Prostration to Him who is the cause for change).

3. Om Suryaya Namah (Prostration to Him who induces activity).

4. Om Bhanave Namah (Prostration to Him who diffuses Light).

5. Om Khagaya Namah (Prostration to Him who moves in the sky).

6. Om Pushne Namah (Prostration to Him who nourishes all).

7. Om Hiranyagarbhaya Namah (Prostration to Him who contains everything).

8. Om Marichaye Namah (Prostration to Him who possesses rays).

9. Om Adityaya Namah (Prostration to Him who is the son of Aditi).

10. Om Savitre Namah (Prostration to Him who produces everything).

11. Om Arkaya Namah (Prostration to Him who is fit to be worshipped).

12. Om Bhaskaraya Namah (Prostration to Him who is the cause of lustre).

The sun being the most effulgent and life-giving force in this planet, it forms visible representation of the invisible Almighty Lord. The vast majority of men cannot think of the transcendent Supreme Absolute without the help of some concrete object or idea. To them the Sun forms the best object for worship and meditation.

Thus, Suryanamaskara provides the foundation for the magnificent all-round culture of body, mind and Spirit, which is essential for every human being.

Surya Namaskara

Surya Namaskara is one of the most complete yogic practices that combines physical movement, controlled breathing, and mental awareness into a single flowing sequence. Traditionally performed at sunrise, it is considered a respectful salutation to the Sun, which symbolizes life, energy, and wisdom in Indian culture. This practice helps awaken the body, refresh the mind, and prepare individuals for meditation or daily activities. Many yoga practitioners and spiritual seekers introduced through Devotional India appreciate this ancient discipline for its ability to nurture both physical health and inner peace.

Practicing Surya Namaskara regularly strengthens almost every muscle group while improving flexibility and posture. The sequence consists of twelve interconnected poses that stretch and tone the body from head to toe. Each posture complements the next, encouraging smooth body movement and better coordination. Along with improving circulation and stamina, this traditional exercise supports healthy digestion and respiratory function. Through Devotional India, many people have rediscovered the importance of including this timeless yoga practice in their everyday routine.

Beyond its physical advantages, Surya Namaskara has a profound effect on mental well-being. Coordinating breath with movement encourages mindfulness and helps calm restless thoughts. Regular practice reduces stress, enhances concentration, and creates emotional balance. Many practitioners find that beginning the day with this sequence promotes confidence, patience, and clarity throughout their daily responsibilities. These mental benefits make it valuable not only for yoga enthusiasts but also for students and working professionals seeking a balanced lifestyle.

Spiritually, Surya Namaskara represents gratitude toward the life-giving energy of the Sun. Ancient yogic traditions teach that offering this practice with devotion purifies the mind and cultivates humility. Some practitioners silently chant traditional mantras while performing each posture, making the experience more meditative. Resources shared by Devotional India often explain the symbolic meaning behind these movements, helping readers understand that yoga is not merely physical exercise but also a journey toward self-awareness and spiritual growth.

Learning Surya Namaskara correctly is important for obtaining its full benefits while preventing unnecessary strain. Beginners should move slowly, maintain steady breathing, and avoid forcing any posture beyond their comfort level. Consistency matters more than speed or the number of rounds completed. With regular practice, flexibility and endurance naturally improve over time. Devotional India encourages learners to approach yoga with patience, discipline, and respect for their body’s natural abilities.

One of the greatest strengths of Surya Namaskara is its adaptability for people of different ages and fitness levels. Young adults often practice it to improve strength and stamina, while older individuals perform gentler variations to maintain flexibility and mobility. Since the sequence requires very little space or equipment, it can easily become part of a daily home routine. Even practicing a few rounds each morning can gradually contribute to improved energy levels and overall wellness.

For those seeking a healthier lifestyle, Surya Namaskara serves as an excellent foundation for broader yogic practices. It prepares the body for meditation, pranayama, and other advanced yoga techniques by increasing circulation and reducing stiffness. Practicing on an empty stomach during the early morning hours often provides the best results. Many readers who follow guidance from Devotional India discover that this daily discipline creates positive habits extending beyond exercise into healthier eating, better sleep, and greater emotional stability.

In today’s fast-paced world, Surya Namaskara remains a timeless practice that connects ancient wisdom with modern wellness. Its combination of movement, breath, and mindfulness offers benefits that extend to physical fitness, mental clarity, and spiritual harmony. Whether practiced for health, devotion, or self-improvement, this traditional sequence continues to inspire millions around the world. By embracing its principles and learning through trusted resources like Devotional India, individuals can experience a balanced life filled with strength, peace, and renewed vitality.