Today I am going to shed light on the sometimes intimidating Sun salutation or the Surya Namaskar as it is known in Hindi in literature on Yoga.

The sun salutation is basically made up of 12 poses or postures which may be done in different rhythmic patterns depending on what you are looking to achieve from these movements.

If you want a cardio vascular workout then one must do the 12 postures fast but in perfect form and complete a minimum of 15 cycles with little or no rest between them. 1 cycle constitutes the right side leading first and then the left side leading.

If you want a more toning and strengthening effect then I suggest you perform the movements slowly using your breath as a counter. For instance when you do the 1st pose with your hands in the Namaste pose over your head with your back arched please hold that position for 1 inhalation and 1 exhalation and then you go into 2nd position which is the bend over with the head to knee hold.You can gradually increase the breathing cycles to 3 Inhalations and 3 exhalations.

The 3rd and most strenuous variation is when you fill your lungs with air lock your breath in your belly and perform all 12 poses with no breathing in between. Then you exhale and lock your breath and perform all 12 poses. The exhalation is mostly always more difficult to do. With practice you will get better.

The Surya Namaskar is also great for strengthening your mind and I usually use these poses and the different variations to focus on a problem I am having and then intend it’s resolution in the best way and the fastest way possible. It also teaches you to be calm and not to react without thinking.

The ideal exercise when you are travelling and have no equipment. You don’t need any fancy gear or clothes or even shoes! Just a yoga mat that fits easily in a suitcase. I suggest that you work up to 30 cycles for the best result and this should take you 30 minutes and then you can do another form of exercise which we shall talk about next time.

Stay Strong and Beautiful.

Avril Q is a Yoga and Fitness trainer, having personally battled weight and food issues since the age of 15. She sensibly combines diet and exercise that any person of any age group and fitness level can perform safely and effectively. Catch her blog -

http://30days360degrees4u.com

The reason for the integration of Sun Salutations into the contemporary Hatha Yoga class is that the Sun Salutations have multiple mental, physical, and spiritual benefits. Hatha Yoga is an evolution in progress, and as such, embraced the many healthful benefits of what we know as the Sun Salutations.

Let’s cover the many benefits of the Sun Salutations and you can see why so many different sequences have evolved over time. Some of today’s popular Vinyasa Yoga, Power Yoga, and Ashtanga Yoga sequences are an expansion of Surya Namaskar. First of all, we will look at the physical benefits of Sun Salutations.

Physical Benefits of Surya Namaskar

Much like other forms of exercise, the blood is oxygenated by the practice of Sun Salutations. This one fact is great news for your heart and the cardio-vascular system. As a result, Sun Salutations can be practiced by anyone who is interested in maintaining his or her heart.

It is generally agreed that your heart is the most important muscle in your entire body, so this is, most likely, the most important physical benefit of all. This oxygenation of the blood also occurs when asanas are held for a longer period of time; much like you would see in an Iyengar or Restorative Yoga class.

Regular practice of Sun Salutations will improve and help regulate functions within the Endocrine Glands. Of course most of the studies about Yoga’s heath benefits have been performed in India, the birth place of Yoga. It seems that we must spend millions of dollars to research information that doctors in India have documented for generations.

The Endocrine system is very complex and is composed of glands that stimulate responses in one way, or another, through the use of chemicals, transported through the blood stream. These responses can be emotional or regulatory.

The Thyroid, Pituitary, Parathyroid, Adrenal, Testes, Ovaries, and Pancreatic Glands are components of the Endocrine System.

If you perform a chin lock during a standing forward bend, you will increase the blood flow to the Thyroid and Parathyroid. In turn, this would help regulate Thyroid and Parathyroid functions. This is just a small example of the many benefits you will discover from regular practice of Sun Salutations and Yoga.

For exceptional benefits to the thyroid and parathyroid, it is arguable that other asanas would be more effective, especially if held longer. For example: The shoulder stand, (Sarvangasana), held for a longer duration, would be more beneficial for sending oxygenated blood to the thyroid and parathyroid.

However, the condition of a Yoga student’s neck should be a prime concern when performing the shoulder stand. Therefore, in this instance, the standing forward bend with a chin lock, performed in a Sun Salutation, is much less risky.

The Sun Salutations will help eliminate toxins from your body. By creating healthy circulation and speeding up the elimination systems, within your body, the Sun Salutations work like a tonic. All of this physical movement, that occurs while practicing the Sun Salutations, will thoroughly oxygenate your blood and open your breathing passages.

In turn, the body is more relaxed, flexible, and stress is reduced. Yoga students, who perform Sun Salutations on a regular basis, will sleep better at night and become much calmer.

Just remember to allow a few hours between the end of the Sun Salutations and the beginning of bedtime. This will allow your body and mind the time to wind down and relax. Also, this is just one more good reason to practice Sun Salutations during the morning hours.

Strength, muscle tone, and coordination are also benefits that Yoga students can expect to see and feel. During my experience while teaching Yoga classes, I have noticed that students, at any age, noticeably improved in strength, muscle tone, and overall coordination, when they regularly practice Sun Salutations.

Some of them even loss weight, but diet is also a large factor in this. Yet, some that did not lose weight did lower body fat. We know this because privately- trained Yoga students do have their body fat checked when they start. This is not a requirement, but it is an option. Some Yoga students must see and feel the physical benefits first, in order to “stick with the program.”

Mental health benefits of Surya Namaskar are many, but when anxiety and stress are lowered; the quality of life goes up. With this in mind, the odds of becoming depressed are drastically reduced. Some Yoga students practice Sun Salutations just to keep depression “at bay.”

With all of the above-mentioned benefits, Sun Salutations should be considered a very valuable part of Hatha Yoga practice. They can even be modified for Chair Yoga practice. Therefore, always consider Surya Namaskar to be an essential part of your class – especially, if you teach a form of Hatha Yoga. Always remember that Surya Namaskar is much more than a warm-up.

© Copyright 2006 – Paul Jerard / Aura Publications

Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: “Yoga in Practice,” and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

The Sun Salutation is an excellent method for loosening up all the joints and muscles in the body. The best time to perform Surya Namaskar is to perform it in the morning before the rising sun. This sequence of movement compromises of 12 positions, each one inter-connected with 12 signs of calculated 12 positions. One complete round of the Surya Namaskar consists of these 12 positions in one sequence.

In astronomy the sun assumes 12 different positions which correspond to the 12 signs of the Zodiac. For each position, a different name is given to the sun. These names are in the form of 12 manthras which constitute prostration and should be repeated mentally for the 12 positions and breathing should be simultaneously. When one performs the Sun Salutation, it brings the solar vibration into the body. Abdominal and intestinal muscles are developed and most stomach ailments are eradicated. Surplus fat on the abdomen vanishes and spinal nerves are well supplied with fresh blood. In short, shoulders, arms and chest muscles are engaged and fully developed.

Suleiha Suguna, Principal of Maya Yoga Samudraa, is the author of Yoga for Anyone. This book is a collection of some of the most beneficial yoga postures and it is arranged in a manner similar to that of her classes. Supported with hundreds of illustrations, Yoga for Anyone, will help anyone learn yoga the correct way. Suleiha Suguna comes from a lineage of yoga practitioners and has over 40 years experience in yoga. Check out her book today.

Having its origin in the Hindu worship of the Sun god, Surya Salutation has been in practice in India for thousands of years. There are twelve asanas in Surya Salutation and a doing a complete round of Surya Namaskar means to perform two sets of the twelve asanas. This sequence of movements and the poses of Surya Namaskar can be practiced on varying levels of awareness. This includes physical exercise as well as complete sadhana which incorporate asanas, pranayama, and mantra and chakra meditation.

Yoga definitely has a lot of health benefits. One very important benefit is that yoga is a perfect stress buster. Practicing yoga on a daily basis will help you lose weight and also stay fit and fine. Meditation being a part of yoga, it can help you to have a clear mind and relieve your stress and strain.

But even if you cannot practice yoga regularly, you can still do Surya Namaskar to enjoy the benefits of having a good health. When it is performed correctly, Surya Salutation has a set of asanas which will not cause any sort of strain or injury to you. It is good to practice the Surya Salutation at least once a day, but if you want, you can do it as many times as you want morning, noon and night.

There are a lot of advantages of Surya Namaskar. If you practice it in the morning, Surya Namaskar will help you relieve your body stiffness. It will also energize your body and refresh your mind. If you practice it during the day, Surya pranam will help you keep your body rejuvenated. When you practice it at night, Surya Namaskar will help you relax your body and mind and you can have a good night’s sleep.

Surya pranam is a holistic exercise package that not only has physical health benefits but also has mental, emotional and spiritual benefits. The asanas performed during Surya pranam helps to stretch the muscles and make them toned. The different joints in your body, the ligaments and even the whole skeletal system are benefitted. Your posture is improved; your body becomes more flexible and supple.

Apart from the physical benefits, once you start practicing Surya pranam, the each and every system in your body is stimulated. Practicing Surya Namaskar is good for your heart and it also helps to stimulate your cardiovascular system. It also helps to oxygenate your blood, your blood circulation becomes better and your heart becomes stronger.

Improved blood circulation also helps the functioning of the different internal organs in your body. Surya Namaskar helps in better digestion as your digestive system is improved. Breathing problems are also reduced. The different endocrinal glands also function properly thereby improving your endocrinal system.

Ronald Devis is freelance author who has vast knowledge in Yoga. For more details please visit: http://www.yogaexpertsonline.com

What is unique about this series is that it not only tones the muscles but there is a strengthening as well and stretching of muscles. It incorporates some poses such as the cobra and downward dog enabling one to stretch both forward and backward. Also, it’s hard for the mind to wander around and engage in worry, fantasy or other distractions because you need to focus on each step. No props are used and only uses one’s body to complete it. Many people practicing start their morning with this before work. Each school of yoga has it’s own variations. For instance, the Sivananda’s school of yoga approaches it differently than ashtanga flow yoga. In kundalini yoga it isn’t often part of the kriyas though it is done at times. Certain schools have it as part of each yoga class.

The sequence is best learned in a class or by using a DVD because it is a bit difficult to keep consulting a book as the body moves around through twelve postures. It is recommended by certain approaches of yoga to stretch a little first in order to fully engage in the twelve poses. Beware of extending yourself too far initially so that you don’t ache or push yourself too far.

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The Salute to the Sun is also known as Surya Namaskar, from “Sun” and “Greeting” or “Salutation”.

The sequence of movements should be carried out in a fluid manner, “flowing” from one position to the next. This will take some practice and familiarity with the postures and positions, but the benefits are worth the effort. The Salute to the Sun is an excellent warm-up to other work, and will warm up the body and mind on its own.

1. Stand upright with spine extended, legs straight and arms together.

2. Inhale, and raise and extend your arms over your head and bend slightly backward.

3. Exhale and reach your arms and fingers up and forward. Bend forward from the hips and place your hands flat on the ground, or as close as your can.

4. Inhale and place your right leg behind you, making a right angle with your left leg. Sink into your right hip and look up.

5. Bring your left leg to join your right leg so that you are on “all fours”with your knees behind your ips.

6. Exhale and lower your chest and forehead to the ground so that you are lying flat on the ground.

7. Inhale and stretch forward and up, raising the front of your body up off the floor.

8. Exhale and lower your chest. Push up and back with your arms and raise your hips to form an inverted “V”.

9. Inhale and bend your right leg, and lower your left leg to the ground, as in step 4 above.

10. Exhale and bring your left leg up as in step 3.

11. Inhale and reverse the move into position 2.

12. Exhale, return to an upright “prayer” position, and salute the sun.

These 12 poses or postures are an excellent way to put your body through disciplined series of preliminary stretches. This can form a warm-up to other exercises, or used on its own if you only have a short time to devote to your practice of Yoga.

The “Yoga Fitness” site has a further description of the “Salute to the Sun” at http://www.yogaposturetraining.com/salute-to-the-sun including a brief video of this outstanding warm-up series.

You can also visit http://www.yogaposturetraining.com for full descriptions of other Yoga postures and positions including Hatha and Kundalini Yoga, as well as hints, tips and techniques for improving your Yoga practice.

Surya is also recognized as one of the eight types of Lord Mahadeva, named the Astamurti. All of his names refer to a quality of awareness. Sunday is his ruling day. An early morning prayer to him, is a part of the daily ritual of Indian devotees. Surya Namaskar in yoga, is an example of this worship. The Surya Namaskar is a pattern of yogic exercises that devotees perform at sun rise in order to salute the sun. Surya makes day and night, offers energy to all living beings and rids them from ailments and lethargy. Among Hindus the Surya Puja is performed to appease the sun god. It is believed that one should always perform Surya Puja in case the influence of the sun is powerless or depleted in the horoscope. The gods in the Hindu mythology are appeased by chanting of the mantras. Suryadev is no such exception. ‘Shri Surya Mantrashakti’ features the most potent and powerful chants of hhis name. Sage Agastya recited ‘Aditya Hridayam’ to Lord Rama before his battle with Ravana. ‘Aditya Hridayam’ is a mantra closely associated with Lord Surya for strength in defeating one’s enemies. In Hindu religion, the ‘Gayatri’ hymn is also associated by the sun.

Among Hindus the gazing of the sun is considered to be a sign of worship. It helps the devotee gain his eyesight when he acknowledges him by gazing at the sun. By performing the Surya Namaskar in the early morning, the devotee is blessed with strengthened bones, wealth, long life, progeny, cured illness and good-health. Surya Namaskar is the advanced version of the modern push-ups. Temples of Lord Surya are all the across the country. ‘Suryanarayana Temple’ is located in Tamil Nadu and is popularly known as ‘Suryanar-Koli’. ‘Konark’ is also another temple of Lord Surya at Orissa in Buguda of the Ganjam District. The Marthand temple in Kashmir was also an ancient temple dedicated to the sun god. It is believed to have been built around 9th century AD but destroyed by Muslim invaders later.

In Hindu mythology, the monkey king Sugriva was the son of Surya. Lord Rama is said to be a Suryavanshi (Sun Dynasty). His royal family is said to have descended from the sun. In Hindu religion, symbol of Surya is considered as one of the positive signs. They believe that  he symbolizes Lord Brahma during the day, Lord Shiva at noon and Lord Vishnu in the evening. His chariot is pulled by seven horses. Hence, he is sometimes referred to as Saptashva (Lord of Seven Horses).

Anthony simply loves to write informative articles about self help, travel, weight loss and nutrition.

By Anthony Francis Machado

The sun salutation, or commonly referred to as ‘Surya Namaskar’ is an ancient exercise sequence that involves physical movements to achieve health and well being. When you perform the ‘Sun Salutation’, each and every part of you body is completely rejuvenated and revitalized through the series of postures or asanas performed. This dynamic sequence of asanas, is the backbone of all Yoga teachings.

If you are in my yoga class, the Surya Namaskar will be the first thing that you will be taught. I normally start a student on the Surya Namaskar as this is a compulsory yoga sequence because of its immeasurable benefits. Some of the benefits of the ‘Sun Salutation’ include:

It increases your energy levels
It purifies your blood.
It helps stimulate the nerve centres.
It strengthens the abdominal muscles and eliminates stomach ailments.
It squeezes stagnant blood from the abdominal organs.
It removes excess fat and wind.
It helps improve digestion.
It exercises and tones arm muscles.
It tones the spinal nerves and makes the spine supple.
It improves the muscular structure of the body.
It increases stamina.
It makes you resistant to illnesses.
It is a good warm up exercise for your body before any other activity.
It relieves constipation.

The ‘Sun Salutation’ consists of three important elements, each of which requires careful attention for the optimum health benefit. These elements are:

Postures or asanas
Pranayama or breath control
Meditational techniques

There are twelve postures performed in a sequence along with synchronized breathing and a mental attitude of concentration and awareness. These twelve postures signify the twelve zodiac signs or twelve months of the year which chart the passage of the Sun. These twelve postures performed in sequence culminate into one complete cycle of the ‘Sun Salutation.’ To reap the maximum benefits of the ‘Sun Salutation’, practitioners should repeat the cycle twelve times. Ideally it should be performed early in the morning because this helps your body absorb the unpolluted rays of the sun.

The correct practice of the ‘Sun Salutation’ is one that is rhythmical, one posture naturally leading to the next. This dynamic series of postures, involves six postures which proceed in one direction, and another six which mark the return to the original position. The synchronization of breathing with each posture is an important constituent of the ‘Sun Salutation’. The sequence of breathing throughout the ‘Sun Salutation’ consists of:

Inhalation
Exhalation
Retention

The practitioner if possible should follow the correct breathing sequence. Often the new practitioner may find it difficult to inculcate the proper breathing techniques throughout the sequence. If this is the case, normal breathing throughout the sequence is fine. One should end the ‘Sun Salutation’ with relaxation or Shavasana. The aim of the this routine is to relax the body and mind completely. It is the easiest of all asanas to physically perform, but the hardest to master.

If you are serious about practicing the sun salutation, my e-book, Yoga for Anyone, covers this in greater detail.

Suleiha Suguna, Principal of Maya Yoga Samudraa, is the author of Yoga for Anyone. This book is a collection of some of the most beneficial yoga postures and it is arranged in a manner similar to that of her classes. Supported with hundreds of illustrations, Yoga for Anyone, will help anyone learn yoga the correct way. Suleiha Suguna comes from a lineage of yoga practitioners and has over 40 years experience in yoga. Check out her book today.