Surya Namaskar -- Part 2

Past few days I've been obsessing over the Surya Namaskar. This morning I went hunting for the other article I talked about yesterday (massaging the liver) and found it. So here is some more info on how beneficial this simple exercise is. This is probably the last on Surya Namaskars for a while (I promise!) but in the mean time, pay heed!

Internal massage
The benefits of doing the Surya Namaskar are deeper, compared to other forms of exercises. It aids overall well-being.  It massages the important glands -- the liver (in the ashtanga namaskar pose), stress glands and kidneys.

In the forward bend, it encourages blood flow to the brain, and therefore makes hair lush and keeps the face looking fresh and young, while tweaking master glands in the brain so that the body's thermostat is set at its healthy best.

Practice makes perfect
It is important to learn the technique well before you start pushing yourself to do more rounds. If wrongly done, it can cause cramps or pain in the back or spine. The number of namaskaras that should be done depends on an individual's current fitness level and flexibility.

Surya Namaskar is a great energy booster, and is therefore best done in the morning. Though, if one is pressed for time, it can be done any time of day. It is advisable not to do the Surya Namaskar close to bedtime, as it could interfere with one's sleep.

The Ideal workout
According to some hot-shot yoga instructors in India, the ideal routine (even when you're pressed for time) should include --

n  Six Surya Namaskars set (five minutes). Ideal set would be 12, covering right and left leg in one set so total of 24 rounds

n  Six asanas (including inversions, twists and arm balancers, which would take another five to ten minutes)

n  Pranayama practice (like anulom vilom, a few rounds of which would take ten minutes)

n  Final relaxation/meditation (five minutes with breath awareness) is best

OK, so how to do Surya Namaskar

1.       Stand erect feet together and palms joined in the centre of the chest in a namaskar and inhale. Next, exhale and push hands down straightening and lowering the arms until the elbows touch the sides.

2. Breathe in deeply and raise the arms above the head and extend the spine backwards arching the back from the waist. Let the eyes follow the hands while relaxing your neck and keeping hands straight.

3.       Exhale, bend forward from the waist and place the hands on the floor besides each foot.  Knees should remain straight. Relax with your head and neck in a bending pose. Breathe out completely. If you cannot touch the ground, then let your hands go only as far as they can.

4.       Inhale and put your weight on the hands, stretch the right leg behind and rest it on toes. Bend the knee and place it on the floor with your weight on the left foot and arch the spine backward. Lift the head and neck first up and then back. Roll the eyes up. The left foot does not move.

5.       Inhale and put your weight on the hands, stretch the right leg behind and rest it on toes. Bend the knee and place it on the floor with your weight on the left foot and arch the spine backward. Lift the head and neck first up and then back. Roll the eyes up. The left foot does not move.

6.       Exhale and bring the left foot back in line with the right. Lift the hips up high like a mountain (downward facing dog). Push the heels and head down and look at the toes with the head down between the arms.

7.       Put the knees down first and then bring the chest down. See that eight parts of the body are touching the floor including two feet, two knees, two hands, the chest and the chin or forehead. Make sure the hips are slightly raised above the ground. Inhale and exhale in this position. Keep the feet together.

8.       Lower the abdomen and pelvis to the floor. Inhale and stretch the toes on the floor. Raise your head slowly up, arch the spine and neck and look up. Keep your legs together and the elbows alongside the body slightly bent and keep the shoulders down.

9.       Exhale and wiggle your toes forward allowing your feet to rest on the soles while you raise the hips as you did in number 5.

10.   Inhale and bring the right foot forward and come into pose number 4 as earlier, but with the leg positions reversed.

11.   Exhale and bring the right foot forward (same as pose 3).

12.   Inhale and stretch up in a standing pose with your arms up and bend backwards (same as pose 2).

Exhale and stand erect bringing the hands back to the centre of the chest with palms together.