More than being a form of Pagan worship, bowing before the sun in the sequential style of the Surya Namaskar has tremendous benefits for one’s health and weight issues. A complete body workout in itself, Surya Namaskar only takes you about 15 minutes to do 12 sets – and in effect, you will be doing 288 powerful yoga postures within that span of time!
A simple sequence, the Surya Namaskar is all about building up into different yogic postures. It is most effective at sunrise, but there is no dearth of the benefits one can derive, regardless of when it is done. The postures, when done slow, can create a fantastic toning effect, a relaxing and meditative impact on the body. When done fast, it makes for the best kind of cardio exercise that can leave you panting and puffing, with all those calories burning.
The Surya Namaskar is a perfect sequence for the body – it helps you increment flexibility, prepares the body to stretch well, has a great impact on the heart, liver, intestine, stomach, chest, throat and legs and the entire body from top to bottom, and purifies the blood, improves bone and muscle strength, helps the circulatory system improve, strengthens the nerves and ensures the proper functioning of the stomach, the bowel and the nerve centres. The Surya Namaskar regimen helps to balance out the three constitutions of Vata, Pitta and Kapha that comprise the body. Here’s how it is done!
– Stand at the edge of your mat with your feet together and hold your palms together as a namaskar.
– Breathe in, lift your arms up and arch back, keeping your arms close to your ears. You can push your pelvis forward a little, and reach up to the sky with your fingers.
– Breathe out and bend forwards from the waist without bending your spine, and then bring your hands right down onto the floor beside your feet.
– Breathe in, push your right leg far back into a deep lunge, until the knee touches the floor, and look up at the sky.
– Breathe in and take the left leg back to take the whole body into a straight plank line.
– Bring your knees to the floor and exhale, but keep your hips back as you bring your chest and chin onto the floor. Raise your bottom up a bit.
– Raise your chest up into the air and look at the sky in the Cobra pose.
– Inhale, push your chest forward as you exhale, and then tuck your toes under and look into the downward dog position. Your hips and tail bone should be up in the air, keep your chest downwards in an inverted V.
– Breathe in and bring the right foot forward between both your hands, and leave your left knee down to the floor and press the hips down and look up.
– Exhale and bring the left foot forward with the palms on the floor.
– Bring your other leg in front and keep your nose to the knees and rise up with your hands, and bring them before your chest in a Namaskar.

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