Surya Namaskar - One of the Best and Easy Way to Ensure Good Health for Inner and Outer Body

Surya Namaskar (Salutation to Sun) is a Yogic Exercise and is a sequence of different Yoga Postures (asanas). It is used to worship the Surya (Sun) at the time of sun rise (can be done in evening when sun sets). It has diverse effect on all aspect of human body and the living of the human. It is very good for physical and mental health, and an easy way to ensure the good health of both outer and inner body. If one can be regular with Surya Namaskar, it can make a lot of difference in her life. Surya Namaskar can be done just for ensuring the physical health i.e. in the form of simple physical exercise. In this state, it will help to ensure a good health for body. However further it can be used as a medium for Sadhana by using asanas, pranayam, mantra and focusing on energy sources in body (sever energy chakra). It is very helpful in Sadhana (a mean to achieve something, mostly through spiritual practice).

Surya Pranam (Namaskar) is believed to be an exercise to gather the energy from Universe.



Benefits of Surya Namaskar are:

• It touches every aspect of Human body and nature and nourish these. 
• It put the every part of body in motion and help to make these active. 
• It helps to keep peace of mind and give more control on the mind.
• It helps to keep body fit by nourishing the every part of the body.
• It is a cure for many diseases, if any one does it regularly. 
• It helps in loosing the extra fat from body
• It increases the digestion power
• It helps body to releases the poisonous gases and particles and inhale life giving force i.e. Oxygen. 
• It keeps the body active throughout the day.
• It puts pressure on Kidney in a way that it increases the flow of blood with these and ensure a good health of these organs
• It increases the blood flow in whole body.
• It is good for mind as well.
• And much more.

Surya Namaskar has four different aspects as:

• Yoga Postures which helps to keep the body fit and helps to strengthen the physical body. Postures are designed in a way that these move the spine backward and forward to give energy to whole body.
• Every posture has inhalation or exhalation associated with it, except that of sixth posture where we need to held the breath outside.It is a part of Pranayam
• Third aspect is Vedic, where every posture has an associated Mantra with it.
• Fourth aspect is mediation i.e. focusing on different energy circles of body (chakra meditation).

Rules for performing Surya Namaskar:

• It should be done with empty stomach
• Right time to perform the Surya Namaskar is when the sun rises. However in some situation, it can be done when sun sets.
• It should be done in open place where our lungs can inhale good oxygen.
• It should be performed on a mat, not on floor so that to avoid the release of energy, which is gathered during the exercise in body 
• Initially it can be started with one complete cycle, and gradually can be increases to 12 cycles. Experienced Yogis do it up to 24 times.
• Shavasna should be performed at the end of the exercise.
• Inhalation and exhalation should be in synchronization of body movement. It is defined below.
• Mantra are recited at the beginning of each posture exercise. These are given below.
• In Vedic context, Surya Namaskar should always be done while facing the rising or setting sun.
• Pregnant ladies can do it up to fourth month of pregnancy or till their health allowed (whichever is earlier)

Sequence of postures, related breathing directions, Mantras and Energy Chakra to Focus on:

1. Parnamasana (Prayer pose) 
1. Exhale
2. Om Mitraya Namah
3. Anahata Chakra
2. Hasta Uttanasana (Raised Arms Pose)
1. Inhale
2. Om Ravaye Namah
3. Vishudh Chakra
3. Hasta Paadasna (Standing and bend forward)
1. Exhale
2. Om Suryaya Namah
3. Swadhisthan Chakra
4. Ashwa Sanchalan Asana (Stretching one leg backward while in above bend pose)
1. Inhale
2. Om Bhanave Namah
3. Aagya Chakra
5. Parvta asana (Hill like shape on two legs and to hands )
1. Exhale
2. Om Khagaya Namah
3. Vishudh Chakra
6. Ashtanga Aasana (A parnam pose)
1. Stop the breath outside
2. Om Pusne Namah
3. Manipur
7. Bhujang asana (Pose like snake)
1. Inhale
2. Om Hirnaya Gharbhaya Namah
3. Swadhisthan Chakra
8. Parvta Asana
1. Exhale
2. Om Marichye Namah
3. Vishudh Chakra
9. Ashwa Sanchalan Asana 
1. Inhale
2. Om Adityaya Namah
3. Aagya Chakra
10. Hasta Paadasna 
1. Exhale
2. Om Savitre Namah
3. Swadhisthan Chakra
11. Hasta Uttanasana
1. Inhale
2. Om Arkaya Namah
3. Vishudh Chakra
12. Pranamasana
1. Exhale
2. Om Bhaskaraya Namah
3. Anahat Chakra

Please refer to 'Surya Namaskar' for pictures of various postures and refer to other post for various Energy Chakras.

Also please don't forget to do Shavasana at the end of Surya Namaskar. It is very important and necessary.