The Sanskrit name surya here refers to the sun and namaskara means 'salutations'. Surya namaskara has been handed down from the enlightened sages of the Vedic age. The sun symbolizes spiritual consciousness and, in ancient times, was worshipped on a daily basis. In yoga the sun is represented by pingala or surya nadi, the pranic channel which carries the vital, life giving force. This dynamic group of asanas is not regarded as being a traditional part of hatha yoga practices as it was added to the original asanas group at a later time. However, it is an effective way of loosening up, stretching, massaging and toning all the joints, muscles and internal organs of the body. Its versatility and application make it one of the most useful methods of including a healthy, vigorous and active life while, at the same time preparing for spiritual awakening and the resulting expansion of awareness. Surya namaskara is a complete sadhana, spiritual practice; in itself for it includes asana, pranayama, mantra and meditation techniques. It is an excellent group of asanas with which to start morning practice. Surya namaskara has a direct vitalizing effect on the solar energy of the body which flows through pingala nadi. Regular practice of surya namaskara regulates pingala nadi, whether it is under-active or overactive. Regulation of pingala nadi leads to a balanced energy system at both mental and physical levels. Surya namaskara generates prana, the subtle energy which activates the psychic body. Its performance, in a steady, rhythmic sequence, reflects the rhythms of the universe; the twenty-four hours of the day, the twelve zodiac phases of the year and the biorhythms of the body. The application of this form and rhythm to the body and mind complex generates the transforming force which produces a fuller and more dynamic life.

The ideal time to practice surya namaskara is at sunrise, the most peaceful time of day, or sunset. Whenever possible, practice in the open air, facing the rising sun. Sunset is also a good time to practice as it stimulates the digestive fire .surya namaskara, however, may be practiced at any time provided the stomach is empty.

Before commencing the practice, stand with the feet together or slightly apart, and the arms hanging loosely by the sides of the body. Close the eyes gently and become aware of the whole physical body as one homogenous unit. Minimize swaying movements and balance the body weight equally on both feet. Bring the awareness inside the body and mentally begin to relax it. Starting from the top of the head, take the awareness systematically through all the parts, releasing any tension. Intensify, once more, the awareness of the whole physical body and feel in harmony with it.Take the awareness to the soles of the feet in contact with the floor. Feel the whole body is being pulled downwards by gravity and that any tensions are being pulled down through the body and into the ground. At the same time, experience the vital force surging up the earth and flooding the whole being. Finally, take the awareness to the heat or eyebrow centre and visualize a brilliant, red rising sun infusing the whole body and mind with its vitalizing and healing rays. Imagine you are facing the early morning sunrise, about to practice surya namaskara with smooth synchronized movements, flowing into one another like a dance.

The practice of surya namaskara should be immediately discontinued if a fever, acute inflammation, boils or rashes occur. These may develop due to excess toxins in the body. When the toxins have been eliminated, the practice may be resumed. Surya namaskara should not be practiced by people suffering from high blood pressure, coronary artery diseases, or by those who have had a stroke, as it may over stimulate or damage a weak heart or blood vessel system. It should also be avoided in case of hernia or intestinal tuberculosis. People with back conditions should consult a medical expert before commencing this practice. Although some back conditions may be alleviated by this practice, conditions such as slipped disc and sciatica will be better managed though an alternative asanas programme. During the onset of menstruation, this practice should be avoided. If there are no adverse effects, the practice may be resumed after the initial flow or towards the end of the period. During pregnancy it may be practiced with care until the beginning of the twelfth week. Following child birth, it may be commenced approximately forty days after delivery for re-toning the uterine muscles.

The practice of surya namaskara as a whole gives a great number of benefits. It stimulates and balances all the systems of the body, including the endocrine, circulatory, respiratory and digestive systems. Its influence on the pineal gland and the hypothalamus helps to prevent pineal degeneration and calcification. This balances the transition period between childhood and adolescence in growing children. Synchronizing the breath with the physical movements of surya namaskara ensures that the practitioner, at least for a few minutes daily, breaths as deeply and rhythmically as possible. This removes carbon dioxide from the lungs and replaces it with fresh oxygen, increasing mental clarity by bringing fresh, oxygenated blood to the brain. To conclude, surya namaskara is the ideal practice to increase awareness and bestow good health and wellbeing.

Keep the eye closed. Remain standing upright with feet together. Slowly bend the elbows and place the palms together in front of the chest in namaskara mudra, offering homage to the sun, the source of all life.Relax the whole body.
Breathing: Breathe normally.
Awareness: Physical-on the chest area.
Spiritual: on anahata chakra.
Mantra: Om Mitraya Namaha, salutation to the friend of all.
Benefits: This pose establishes a stat of concentration and calmness in preparation for the practice to be performed.

Separate the hands raise and stretch both arms above the head, keeping them shoulder width apart. Bend the head, arms and upper trunk slightly backward.
Breathing:Inhale while raising the arms.
Awareness: physical- on the stretch of the abdomen and expansion of the lungs.
Spiritual: On vishuddhi chakra.
Mantra: Om Ravaye Namaha, salutation to the shining one.
Benefits: This pose stretches all the abdominal organs and improves digestion. It exercises the arm and shoulder muscles, tones the spinal nerves, opens the lungs and removes excess weight.

Bend forward with the hips until the fingers or palms of the hands touch the floor on either side of the feet. Bring the forehead as close to the knees as is comfortable. Do not strain. Keep the knees straight.
Breathing:Exhale while bending forward.Contract the abdomen in the final position to expel the maximum amount of air from the lungs.
Awareness: Physical- On the back and pelvic region.
Spiritual: On swadhisthan chakra.
Mantra: Om suryaya Namaha, salutation to he who induces activity.
Contra-indications: people with back conditions should not bend forward fully. Bend from the hips, keeping the spine straight, until the back forms a ninety degree angle with the legs, or bend only as far as is comfortable. Cautions for inverted postures apply.
Benefits: This pose is useful in eliminating or preventing stomach or abdominal ailments. It reduces excess weight in the abdominal region, improves digestion and helps to remove constipation. It improves blood circulation, makes the spine supple and tones the spinal nerves.

Place the palms of the hands flat on the floor beside the feet. Stretch the right leg back as far as is comfortable and grasp the floor with the toes. At the same time, bend the left knee, keeping the left foot on the floor in the same position. Keep the arms straight. In the final position, the weight of the body should be supported on hands, the left foot, right knee and toes on the right foot. The head should be tilted backward, the back arched and the inner gaze directed upward to the eyebrow centre.
Breathing:: Inhale while stretching the right leg back.
Awareness:physical – on the stretch from the thigh to the chest or on the eyebrow centre.
Spiritual: on ajna chakra.
Mantra:Om Bhanave Namaha, salutations to he who illumines.
Contra-indications: The full stretch is not advised for people with knee or ankle problem.
Benefits: This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balances in the nervous system.
Practice note: In the final pose the palms of the hands should be flat on the floor initially. Later on, more advanced practitioners may come up onto the fingertips.

Keep the hand and right foot still, and take the left foot back beside the right foot. Simultaneously, raise the buttocks and lower the head between the arms so that the back and legs form two sides of a triangle.The legs and arms straighten in the final position and the heels come down towards the floor in the final pose. Bring the head and shoulders towards the knees. Do not strain.
Breathing: Exhale while taking the left leg back.
Awareness:Physical- On the stretch through the Achilles tendons, the back of the legs, shoulders and throat region, and on relaxing the hips.
Spiritual:on vishuddhi chakra.
Mantra:Om Khagaya Namah, salutations to he who moves quickly in the sky.
Contra-indications: Cautions for inverted postures apply.
Benefits: The pose strengthens the nerves and muscles in the limb and back. It helps to increase height by stretching muscles and ligaments, enabling growing bones to grow longer. Circulation is stimulated, especially in the upper spine between the shoulder blades.

Keep the hands and feet in place. Lower the knees, chest and chin to the floor; the feet will come up on to the toes. In the final position only the toes, knees, chest, hands and chin touch the floor. The knees, chest, and chin should touch the floor simultaneously. If this is not possible, first lower the knees, then the chest, and finally the chin. The buttocks, hips and abdomen should be raised.
Breathing: The breathe is held out in this pose. There is no respiration.
Awareness:physical-On the arch in the lower back and on the abdominal region.
Spiritual:On manipura chakra.
Mantra:Om Pushne Namaha, Salutations to the giver of strength.
Contra-indications:people with serious back problem, high blood pressure or heart conditions should not do this practice.
Benefits:This pose strengthens the leg and arm muscles, develops the chest and exercise the region of the spine between the shoulder blades.

Keep the hands and feet in place. Slide the chest forward and raise first the head, the shoulders, then, straightening the elbows, arch the back into the cobra pose. This will lower the buttocks and hips to the floor. Bend the head back and direct the gaze upward to the eyebrow centre. The thighs and hips remain on the floor and the arms support the trunk. Unless the spine is very flexible the arms will remain slightly bent.
Breathing:Inhale while raising the torso and arching the back.
Awareness:Physical- on relaxation of the spine.
Spiritual:on swadhisthana chakra.
Mantra:Om Hiranya Garbhaya Namaha, salutations to the golden, cosmic self.
Contra-indications:Not advised for people suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism.
Benefits:This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves. It tones the reproductive organs, stimulates digestion and relieves constipation. It also tones the liver and massages the kidneys and adrenal glands.

The hands and feet do not move from position 7.From bhujangasana assume parvatasana. Keep the arms and legs straight, grip the floor with the toes and use the strength of the arms to raise the buttocks and lower the heels to the floor.
Breathing:Exhale while raising the buttocks.
Awareness:Physical- On the stretch through the Achilles tendons, the back of the legs, shoulders and throat region, and on relaxing the hips.
Spiritual:on vishuddhi chakra
Mantra:Om Marichaye Namaha, salutations to the Lord of the Dawn.

Keep the palms flat on the floor and the right foot in place.Bend the left leg and bring the left foot forward between the hands. Simultaneously, lower right knee so that it touches the floor and push the pelvis forward.Tilt the head backward, arch the back and gaze at the eyebrow centre.
Breathing:Inhale while assuming the pose.
Awareness:As for position 4.
Mantra:Om Adityaya Namaha, salutations to the son of Aditi, the cosmic mother.

Bring the right foot forward next to the left foot. Straighten both legs. Bring the forehead as close to the knees as possible without straining.
Breathing:Exhale while performing the movement.
Mantra:Om Savitre Namaha, salutations to the lord of Creation.

Keep the arms and spine in a straight line. Raise the torso and stretch the arms above the head.Keep the arms separated, shoulder width apart. Bend the head, arms and upper trunk backward slightly.
Breathing:Inhale while straightening the body.
Awareness:As for position 2.
Mantra:Om Arkaya Namaha, salutations to he who is fit to be praised.

Bring the palms together in front of the chest.
Breathing:Exhale while assuming the final position.
Awareness:As for position 1.
Mantra:Om Bhaskaraya Namaha, salutations to he who is fit to enlightenment.

The twelve positions of surya namaskara are practiced twice to complete one round. Positions 1 to 12 constitute half a round. In the second half, the positions are repeated with two small changes related to ashwa sanchalanasana:
a) In position 16, instead of stretching the right foot backward, stretch the left foot back.
b) In position 21, bend the right leg and bring the right foot between the hands.

On the completion of each half round, lower the arms to the side relax the body and concentrate on the breath until it returns to normal. After completing surya namaskara, practice shavasana for a few minutes. This will allow the heartbeat and respiration to return to normal and all the muscles to relax.
Duration: For spiritual benefit, practice 3 to 12 round slowly. For physical benefits, practice 3 to 12 rounds more quickly. Beginners should start with 2 or 3 rounds and add one more round every few weeks to avoid fatigue. Advanced student may practice a larger number of rounds; however, strain should be avoided at all times. In special cases, a daily practice of 108 rounds may be undertaken for purification, but only under expert guidance.
Sequence: Surya namaskara is ideally practiced before other asanas.
Practice note: In reference to position 4 : when practicing surya namaskara for general or therapeutic purposes, begin by placing the right leg back to activate pingala nadi as describing above; if practicing for mental concentration or for a more meditational effect, begin with the left leg which will activate ida nadi.

As an alternative to the twelve names of the sun, there is a series of beeja mantras or seed syllables. Beeja mantras do not have any literal meaning but set up powerful variations of energy within the mind and body. The beeja mantras are six in number and are repeated consecutively in the following order, four times during a complete round of surya namaskara:

1. Om Hraam
2. Om Hreem
3. Om Hroom
4. Om Hraim
5. Om Hraum
6. Om Hrah

When surya namaskara is practiced too fast to repeat the sun mantras, the beeja mantras may be used.
Note:For more information on this practice see the Bihar School of Yoga publication Surya Namaskara: A technique of Solar Revitalization.