SOORYA NAMASKAR

AS TAUGHT BY DHIRENDRA BRAHMACHARI

NAMASKARASANA

POSTUREStand facing east, the direction of the rising sun. Folding the hands reverently before the Lord Sun,place them on the chest to worship the Sublime Deity, just as they are placed for greeting anydistinguished person (Plate 173).

After this, the arms, and in fact every part of the body, should be kept absolutely rigid. The arms arethen raised and, at the same time, while the body from the feet to the waist and the extended armsare kept straight, the trunk, from the waist to the shoulders, is arched slightly backwards (Plate 174).

The arms are then swung forward and downward slowly, so as totouch the ground by the side of the feet, while the head touches theknees (Plate 175).While doing so, the body should not be bent at the knees.

Standing upright, again the leftfoot should be taken backwards with a jerkwhile the chest is kept expanded and taut(Plate 176).

The arms should be lifted upwards and backwards (Plate 177).

The left foot should be brought back to its initial position with a jerk while lowering the arms, and theright foot should be carried backwards (Plate 178).

Again, the arms are gradually lifted upwards and the chestarched slightly backward and kept taut (Plate 179).

Lowering the hands to touch the ground, the feet should be taken backward, while the buttocks arekept raised as much as possible and the whole body kept rigid (Plate 180).

Supporting the whole body on the hands and the feet, it should be lowered to such an extent that itshould remain just above the surface of the ground but for the hands and the toes (Plate 181).

The chest should be pulled up and, while supporting the body on the hands and the toes, the chestand the head should be stretched backwards (Plate 182).

Then the feet should be brought forward between the hands with ajump. The waist should be lifted up and the legs should be kept absolutelystraight while the head is kept on the knees (Plate 183).

End of cycle

Then, the arms should be raised and, keeping the body rigid, the handsshould again be folded in front of the chest (Plate 184).

DHIRENDRA'S

SOORYA NAMASKAR (Salutation to the Sun)

SURYA-NAMASKARA (SALUTATION TO THE SUN)Surya-Namaskara is in vogue in India. Even those who are not familiar with the specialised aspectsof yoga are conversant with Surya-Namaskara to some extent at least. Surya-Namaskara actuallycomprises sixteen components, but here only twelve have been detailed. This is, perhaps, becausethe Sun, with all its sixteen aspects, is said to be present only when the whole of Creation is in thethroes of Final Dissolution; ordinarily, the Sun is visible only in its twelve aspects. The Surya-Namaskara with sixteen divisions is extremely difficult and it is, therefore, generally performed withtwelve divisions.

EFFECTS AND BENEFITSSurya-Namaskara is rated one of the best yogic exercises since, through it alone,the benefits of asanas, mudras as well as pranayama can be attained. It inducesthe inflow of pure vital air in sufficient quantities in the lungs, which makes the bodyglow like the sun. This is also the reason for its being called Surya-Namaskara.Like the sun, this exercise also has twelve divisional components. For each part ofthe body, there is, theoretically, a provision of a separate and distinctive type ofSurya-Namaskara, so that not even the tiniest part of the body escapes itswholesome influence. It broadens the .chest and beautifies the arms. Dermatologicaldisorders are prevented and those who already have them can be cured. Itrelieves constipation and stimulates digestion. Curing the abdominal complaints, italso reduces the paunch. Its practice makes the spine and waist flexible. It is usefulfor all, but pregnant women should not continue its practice after the third month of pregnancy.Though popular and commonly known in this country, many do it without proper guidance and,therefore, do not derive any benefit from it. It is a useful exercise for gunners and manual labourersand is particularly recommended for those of short stature or with crooked bodies. Some authoritieshold that the practice of Surya-Namaskara is of advantage when performed in open air and brightsunshine. Continence and celibacy are easily achieved by its practice. Lethargic and lazy personscan also derive great advantage. Patients of hernia are warned against its practice. Surya-Namaskara should be performed in the morning since the exercise has a definite relationship to thesun and full advantage is only derived by its being performed at the right time.

ADAPTED FROM: