Sooryanamaskara (Sun salutation)

Sooryanamaskara is a combination of different Yoga postures. A day started with Sooryanamaskara practice makes you more energetic and flexible. It generates the subtle energy that activates our psychic body. Sooryanamaskara is an effective way of loosening, stretching, massaging and toning all the joints, muscles and internal organs of the human body. 

Time of practice

The ideal time to practice Soorynamaskara is at sunrise and sunset. However it may be practiced at any time provided it is practiced in a well ventilated place and on empty stomach.

Benefits

• Enhances blood circulation.
• Balances the metabolism.
• Helps control obesity and diabetes.
• Stimulates the endocrine system and balances body hormones.
• Provides mental clarity and calmness by stimulating the nervous system.
• Sooryanamaskara helps to strengthen the spine and muscles especially on the back.
  
• Regulates menstrual cycles and helps to prevent and control reproductive system disorders.
• Synchronizing breath with physical movements of Sooryanamaskara provides more oxygenated blood in the body.
  

As Sun influences and balances processes on earth, Sooryanamasakara influences various systems in our body and balances its functions.

Contra indications

There are certain limitations to practice Sooryamanamaskara if you are suffering from any of the following conditions.

• Fever
• Hernia
  
• Sciatica
  
• Pregnancy
  
• Indigestion
• Hypertension
• Acute inflammation
  
• History of stroke
  
• Coronary vascular disease
• Intestinal tuberculosis
• During menstrual cycle
• History of recent surgery
• Severe back pain or neck pain 
  
• Prolapse of inter-vertebral disc
  

Practice of Sooryanmasakara

To start Soorynamaskara, stand erect with legs together and hands by the side of your body. Close the eyes gently and become aware of the entire body as one homogenous unit. Then slowly bring the palms together to Namaskara mudra (Prayer pose).

Here is a  Sooryanamskara video demonstration.

Step 1: Hasthauthanasana (Raised arms pose)

• Take your hands above your head while inhaling, and  bend your trunk backwards.

Step 2: Padahasthasana (Hand to foot pose)

• As you exhale, bend the body forward and keep the palms on the floor on either side of your feet.
• Touch the forehead to the knees if possible.
• Keep your knees straight.

Step 3: Asvasanchalanasana (Equestrian pose)

• While inhaling, move your right leg backwards and put your right knee down on the floor.
• The left leg should be perpendicular to the ground.
• Look up.

Step 4: Chathurangadandasana (Four-limbed staff pose)

• In this step, exhale and bring the left leg also back and keep the body straight from head to toes.
• Resting only on palms and toes.
• The neck should be in line with the back.

Step 5: Ashtanganamaskara (Eight limbed pose)

• To do this step, while exhaling, without changing the position of the hands and toes, rest the knees, chest and forehead/chin on the floor.
• Ensure your chest is resting between the palms and only the eight points of the body are in touch with the ground.

Step 6: Bhujangasana (Cobra pose)

• While inhaling, with the support of your palms lift the upper body parts till the naval region making the spine concave upwards.
• Arch back as far as you can until the elbows are straight.
• Keep your  knees off the ground.

Step 7: Parvatasana (Mountain pose)

• Exhale and raise the hip up and push the head down between the arms.
• Do not shift the position of your hands and feet while raising the hip.
• Touch the heels on the floor.

Step 8: Asvasanchalanasana (Equestrian pose)

• Inhale and bring the right leg front in between the two hands.
• Arch the back concave upwards and look up as in  step 3.

Step 9: Padahasthasana (Hand to foot pose)

• As you exhale, bring the left foot forward next to the right foot and bend forward to  the palms on the floor on either side of the feet as mentioned in step 2.

Step 10: Hasthauthanasana (Raised arms pose)

• Take the hands above your head while inhaling and bend the trunk backwards.

While exhaling, come back to the prayer pose. This completes one round of Sooryanamaskara.

We can practice Sooryanamaskara either in 10 steps or 12 steps. In the 12 step method, Sasankasana (Rabbit pose) is included after Chaturangadandasana and Parvatasana.

Sasangasana (Rabbit pose)

• While inhaling, bend the legs at knees and rest them on the floor with heels touching the sides of the hip.
• Exhale and rest the forehead on the floor.
• Place your hands forward on the floor.

In addition to these, there are 12 beeja mantras for Sooryanamaskara. Chanting these mantras while practicing Soorynamskara influence and stimulate nerve centers in the brain corresponding to the respiratory, circulatory and digestive systems, make them more active, efficient and healthy.