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  • Suryanamaskar: Sunny Side Up
    Bharat Thakur
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    • There are 840,000 yoga postures of which the Suryanamaskar is widely known and practiced.
    • The sun-salutation with 12 postures can either be carried out as an exercise or can in itself be a spiritual experience.
    • Some worship the sun by practicing Suryanamaskar 108 times a day, chanting the right mantra with each posture to invoke a healthy, prosperous and peaceful life.
      Caution:
      • Should not be practiced by those with acute high blood pressure, heart disease or hernia.
      • Those with acute back conditions should be cautious and discontinue if the condition is aggravated.

        Step 1: Start position
        Stand straight, feet together, palms joined in front of your chest. Breathe normally
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    Step 2:

    Inhale, keep palms together and bend back, stretching your arms over your head.
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    Step 3:

     

    Exhale and bend forward from hip.
    Place your palms on the floor and your head on your knees.
    Keep your knees straight.
     
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    Step 4:

     

    Inhale, take left leg back, bend other knee as shown.
    Arch your back and look up.
     
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    Step 5:

    Exhale, take right leg back.
    Keep body in straight line from head to toe, toes tucked in, fingers pointing forward.
    Body weight is balanced on your toes and palms.

     

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    Step 6:

    Hold your breath, drop your knees, then your chest and chin to floor.
    Keep your hips raised as shown.

     

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    Step 7:

    Inhale and stretch the body upwards.
    Straighten the elbows, arch your back and look up.

     

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    Step 8:

    Exhale, push back on your arms and raise your hips up.
    Tuck chin towards the chest and look at navel.
    Keep heels flat on floor.

     

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    Step 9:

    Inhale and bring right leg forward, arch your back and look up.
    In subsequent rounds, alternate between left and right leg as in step four and nine.

     

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    Step 10:

    Bring the left leg forward, stand upright, exhale and bend forward.
    Place palms on the floor as in Step 3.

     

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    Step 11:

    Inhale, keep palms together and bend back, stretching your arms over your head as in Step 2.

     

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    Step 12:

    Exhale and come back to Step 1: Start position.

     

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    Bharat Thakur is an internationally renowned spiritual master who travels throughout the world conducting yoga and meditation workshops.

  
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