The essence of all asanas is in suryanamaskar. It’s the supreme asana & is inclusive of all asanas. It provides maximum benefit to the practitioner. It’s Constant practice makes the body free of diseases & there by healthy & virile. Suryanamaskar is performed in 12 Steps. In this also there are 2 variants-first with right leg & second with left leg.
Step 1.
First stand in attention position. Then lifting both hands in parallel position to the shoulders lifts both palms upwards. Back of the palms should stick to each other. Now being them in the front and encircling rake “namaste” position.
Step 2.
Inhale and while touching yours ears with your hands stretch them upwards and then bends from your waist alongside bend your arms & neck. This is called “Ardh Chakra Asana”.
Step3.
In the Third step exhale slowly and bend forward hands with neck, touching ears, go down & touch the right & left side ground of your feet. Your knees should be straight stay in this position for a while. This position is called Paad – Pashchimottanasan or “Padahastasana”.
Step 4.
In this step touch your palms to the ground & while in haling take your right leg backwards push your chest outside & lift your neck upwards. In this mudra your leg should be straight backwards & toe should be standing. Wait for while in this position.
Step 5.
While exhaling slowly take your left leg also backwards. Your ankles should join. Pull your backwards and try to join your ankles on ground. Pull your buttocks upwards as much as possible. Bend your neck touch your chin with your neck.
Step 6.
While inhaling & keeping your body parallel to the ground & lye prostrate. First touch your knees, chest & chin on the ground. Lift your buttocks & exhale keep breathing normally.
Step 7.
In this step inhale slowly- slowly & while pulling chest outwards move your hands straight. Bend your neck backwards, knees should be touching earth & toes should be in standing position. This is called “Bhujangasana”.
Step 8.
It’s Similar to the 5th step. Here we touch our chin with our neck & look at our toes.
Step 9.
It’s similar to the 4th step. In this we bring the right leg again in the front.
Step 10.
This is similar to 4th position. Now bring the left leg in front & again from “Paad – Pashchimottanasan”
Step 11.
This is similar to second position. Open up the Paad – Pashchimottanasan & while inhaling lift both hands upwards. In the same position bring your hands backwards and at the same time bring your neck & beck backwards ie.be in Ardh Chakra Asana”.
Step 12.
This will be similar to the first position i.e. The “Namaskar “Position.
After the 12 mudras/position again stand in rest position. Now again repeat the same asana. The first, second & third position will remain the same but in fourth position instead of bringing right leg back, here left leg goes back & do suryanamaskar.
Caution
People suffering from backache should not do this yogasan. The third & fifth positions are prohibited for people suffering from slip desk or survical. If you suffer from any serious disease then consult a yoga specialist before doing “suryanamaskar”.
Benefits
It’s extremely beneficial. Its practice reduces pain in legs & hands and makes them stronger. Neck, lungs & rib muscles are strengthened, body’s extra fat reduces & body become light & slim.
Surya Namaskar aids in elimination of skin diseases & the possibility of their occurrence is eliminated. Its regular practice eradicates constipation & stomach related diseases and also enhances the digestive abilities. It leads to activation of all veins & nerve-small or big. It helps in pushing away faulty habits like insomnia, laziness etc.
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