Surya Namaskar – Yoga Remedies – The Sun Salutation

Surya Namaskar, also known as the Sun Salutation, is one of the most powerful practices in yoga. It is a sequence of twelve dynamic postures performed in a flow while offering gratitude to the Sun, the ultimate source of life and energy. Beyond being a physical exercise, Surya Namaskar is considered a holistic yoga remedy that harmonizes the body, mind, and spirit.

The practice involves controlled breathing along with each movement, which strengthens the muscles, improves flexibility, and enhances blood circulation. It is known to boost metabolism, aid digestion, and bring vitality to the practitioner. Regular practice in the early morning, when the sun rises, not only energizes the body but also calms the mind and balances emotions.

From a spiritual perspective, the sun is regarded as a symbol of divinity, light, and inner power. By performing Surya Namaskar, individuals align themselves with cosmic energy, promoting positivity, self-discipline, and mental clarity. It is also seen as a remedial practice in astrology and yoga, believed to reduce obstacles caused by planetary imbalances, especially related to the Sun.

Surya Namaskar can be practiced by people of all ages, with modifications as per their strength and capacity. When performed with devotion and regularity, it becomes more than just a physical routine—it transforms into a path of spiritual growth and overall well-being.

All session of asanas begin with the Surya Namaskar, or Sun Satutation. This excellent warming-up exercise consists of a sequence of 12 positions that move the spine in various ways and promote flexibility in the limbs. It is of Special benefit to beginners, to stiff people, and to the elderly, as it helps the body to gain flexibility. It also regulates the breath, and focuses the mind.

Starting Position

Stand erect with the head and body straight but relaxed. The feet are together, the knees are straight, and the arms are relaxed at the sides. Inhale deeply and the arms are relaxed at the sides. Inhale deeply and begin.

Step I

As you exhale the breath, bring your hands together at the chest in the Prayer position. This is a powerful physical, mental, and psychic way of centring the body. Bringing the hands up from the sides, place the palms flat against each other at the centre of the chest. The elbows are pushed out to the sides.

Step II

Inhale and stretch your arms up over your head. Arch your body backwards, keeping the arms alongside the ears, and the knees straight.

Step III

Exhale as you bend forwards and bring the hands down to the floor next to the feet. If you cannot put your hands on the floor with the knees straight, bend the knees slightly.

Step IV

Without moving your hands, inhale and stretch the right leg back as far as possible. Drop the right knee to the floor and then stretch the head up.

Step V

Retaining the breath, bring the left leg back and place the left foon next to the right, with the toes pointing forwards. Your body should now be in a straight line, in a posture often known as the Push-up position.

Step VI

Exhaling, drop the knees straight down to the floor. Keep the hips up. Without rocking the body backwards, bring the chest straight down to the floor between the hands. Bring the forehead to the floor; beginners may place the chin on the ground if this is difficult to do.

Step VII

Inhale as you slide the body forwards until the hips are on the ground. Arch the chest up and bring the head back into the Cobra pose. Do not move the hands. The elbows are slightly bent, with the shoulders down and bacm so that there is no tnsion in the neck so that there is not tension.

Step VIII

Exhale as you tuck the toes under without allowing the hands or feet to move form their positions, bring the hips up .Push the heels towords the floor and keep the knees straight the arms .This is often referred to as the inverted " V" pose

Step IX

Inhale and bring the right foot forwards between the hands so that the fingers and toes form a straight line. Drop the left knee to the floor and stretch the head up. This is same as the position.

Step X

Inhale as you slowly reach the arms forwards and then stretch them up over the head. With the arms alongside the ears, and the weight centred on the balls of the feet ive a complete backward bend tothe body. This is the same position.

Step XI

Without moving the hands exhale as your bring the left foot forwards next to the right foot. The forehead is down towords the knees.This is the same postion as that

Step XII

Exhale as you stand upright abd bribg your arms down alongside your body.returning tothe starting positions. You ar nwo redy tobegin the next Sun Saluations cycle. In the steps shown here, you are asked to lead with the right leg, but for the next cycle your should lead wiht the left leg.