Surya Namaskar

Our ancients were wise and intelligent people. In every sphere of human endeavour they had made experiments and discoveries and had left the fruits of their labour for posterity.

Surya Namaskar is one of such things in the field of health and physical fitness. The Sun is considered to be the source of life-energy. Our ancients found that a set of bodily movements, practised in the soft sun of the morning, in the form of oblation, gave them an abundance of health, vitality and spiritual uplift.

In modern terms of physical exercises, Surya Namaskar may be called a compound exercise. Here, ten or twelve different movements are done consecutively, in a smooth and graceful manner, with proper breathing. To complete one cycle one has to do all the ten or twelve movements. One has to do several such cycles according to the strength and endurance of the individual. All the major muscles and joints of the body come into play, one gets a good stretch and a thorough exercise of the whole body. The body becomes strong, supple, agile and healthy.

Surya Namaskar is a system of exercise for the common man and can be practised by men and women alike. One should start with a number of cycles that one can do comfortably. The number then can be gradually increased until one feels that the body is getting a good workout. The same number can then be continued on a regular daily basis.

One will draw great benefit from Surya Namaskar if, side by side with its practice, one observes the health rules. They are, besides regular physical exercise, nourishing food of the right amount at regular intervals, sufficient sleep and rest, observance of personal and environmental hygienic conditions, a satisfying work and tranquil mind with a happy heart.

A daily walk of one or two miles will also be found very beneficial. There are two versions of Surya Namaskar. In one there are ten movements and in the other there are twelve in a cycle. It will definitely be better to do the cycle of twelve movements.

But if one finds it difficult, one can surely do the cycle of ten movements. I have indicated in the illustrations and text which two movements can be eliminated, if one prefers to do the ten-movements cycle. Breathing as indicated must be strictly adhered to.

One should be properly dressed so that excess clothing does not interfere with free movements. During cooler months care should be taken not to catch a chill during exercise. It will be preferable to do Surya Namaskar in the open when the weather permits. One can do it also in a well-ventilated room.

Try to do the movements as correctly as possible. In the beginning one may find it difficult to stretch the limbs properly. But with regular practice and patience this difficulty will gradually pass away.

It is highly imperative that full concentration during the practice of Surya Namaskar is maintained. For, it is the full concentration, or the lack of it, that will make this exercise system a success or a failure.

25.04.1986

Pranab Kumar Bhattacharya
Director
Department of Physical Education,
Sri Aurobindo Ashram, Pondicherry-605002.

Starting Position: Stand erect with feet together and hands folded.

1. Raise the arms sideways and upward above the head, join them together, bend the trunk backward. Inhale.

2. Bend the body forward and downward, forehead touching the knees, palms touching the ground on either side of the feet, knees straight. Exhale.

3. Crouch and place the right leg backward, make it as straight as possible with the left knee between the arms, back arched, chest held high and head up. Inhale.

4. Take the left leg backward, in line with the right leg and rest only on palms and toes, keep the body straight from head to toes. Exhale and hold the breath.

5. Bend the knees, rest them on the floor without changing the position of the palms and toes, touch the forehead on the ground. While taking the position inhale, and then exhale.

6. Without moving the palms and toes, come forward, perform a dip by bending the arms, body weight on palms and toes. While taking the position inhale, and then exhale.

7. Straighten the arms, back well arched, head up, without changing the position of the palms and toes. Keep the knees off the ground. Inhale.

8. Raise the hips, keep the arms and legs straight, heels touching the ground, bring the head between the arms. Exhale.

9. Same as 8th position. Inhale and exhale.

10. Take 3rd position with right leg between the arms. Inhale.

11. Return to 2nd position and exhale.

12. Inhale and return to the starting position.