Sivananda Style Surya Namaskar (Sun Salutation)

The Surya Namaskar 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. Surya Namaskar is a combined process of Yoga Asanas and Pranayama (Yogic postures and regulated breathing). There are twelve spinal positions each stretching various ligaments and giving different movements to the vertebral column. For a person with stiff limbs and spine, the Surya Namaskar exercise is a boon to bring back lost flexibility.

How to:
1. Stand at the edge of your mat, keep your feet together and bring your palms together in front of the chest in prayer position.
2. Lift the arms up and back, keeping the biceps close to the ears.
3. Bend forward from the waist, keeping the spine erect.
4. Bring the hands down to the floor beside the feet.
5. Push your right leg back, as far back as possible.
6. Bring the right knee to the floor and look up.
7. Now, slowly bring your left leg back, placing your left feet beside your right feet.
8. Now, gently place your knees down on the mat.
9. Lower your upper body down to the floor, while keeping your tailbone shooting up.
10. Slide forward and raise the chest up into the Cobra posture.
11. Tuck your toes and lift yourself up into an 'inverted V' posture.
12. Lift your right leg all the way up and then bring it down and forward, placing the foot on the outside of your right palm.
13. Bring the right knee to the floor and look up.
14. Fold forward again, placing your palms on the ground.
15. Bring your left leg forward, coming into the Padahasthasana pose.
16. Lift yourself up to a standing posture, raising your arms up.
17. Exhale and bring the arms down to heart center. Finally, relax.

Caution:
People with neck problems or back problems should consult a professional trainer before practising the Surya Namaskar sequence.

Best time:
Surya Namaskar should be done facing the early morning mild sunlight from the east. Every day, repeat the Surya Namaskar sequence at least 12 times.







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