Suryanaskar is a specific combination of some Asanas. There is no reference of Suryanamskar in classical Yoga texts. Suryanaskar is being practiced for more than 2000 year in India. There are 2 different practices regarding Suryanaskar, one include 12 steps and another 14 steps. 12 stepped Suryanaskar is practiced widely. Each step of Suryanaskar has a Beeja Mantra and specific body part to concentrate upon. That Beeja Mantra should be chanted in mind and that body part should be concentrated during that specific step. This enhances efficacy of Asana. Suryanaskar is a considered as a complete Yogasana as involes each and every body parts and even mind also.

2. INTRODUCTION :-
 Suryanaskar is a specific combination of some Asanas.
 There is no reference of Suryanamskar in classical Yoga texts.
 Suryanaskar is being practiced for more than 2000 year in India.
 There are 2 different practices regarding Suryanaskar, one
include 12 steps and another 14 steps.
 12 stepped Suryanaskar is practiced widely.
 Each step of Suryanaskar has a Beeja Mantra and specific body
part to concentrate upon. That Beeja Mantra should be chanted
in mind and that body part should be concentrated during that
specific step. This enhances efficacy of Asana.
 Suryanaskar is a considered as a complete Yogasana as involes
each and every body parts and even mind also.

3. Position 1
Pranamasan (Prayer pose)
 ák¡ fe«kk; Uke% (Aum hram mitraya namaha)
Normal Breathing
Procedure :-
Keep the eyes closed  Remain standing upright
with the feet together  Slowly bend the elbows
and place the palms together in front of the chest
in namaskara mudra mentally offering homage
to the sun the source of all life.
Awareness:-
Physical - On the chest area.
Spiritual- On “Anahata chakra”
Benefits:-
Good for the diseases of the throat. Voice is
enhanced. Both mind and body become healthy.

4. Position 2
Hasta utthanasana (Raised arms pose)
 á¡ jo;s Uke%(Aum harima raveya namaha)
Inhale deeply
Procedure :-
Join hands  lift the arms above the head  bend back (as
much as you can)  Try to touch the biceps to your ears.
Awareness:-
Physical – On the stretch of the abdomen and
expansion of the lungs.
Spiritual – On “Vishuddhi chakra”
Benefits:-
This pose stretch all the abdominal organs and improves
digestion. It exercises the arm and shoulder muscles, tones
the spinal nerves , opens the lungs and removes excess
weight.

5. Position 3
Padahastasana (Hand to foot pose)
 lw;kZ; Uke% (Aum hream suryaya namaha)
Exhale while bending forward
Procedure :-
Try to touch both palms to the ground  Try to touch your
forehead to the knees  Keep your knees straight and firm
Awareness :-
Physical- On the pelvic region
Spiritual- On “Swadhisthana chakra”
Benefits:-
It reduces excess weight in the abdominal region, improves
digestion and help to remove constipation
Better blood circulation
Strengthen lower back Increase the elasticity of the lungs tissue

6. Position 4
Ashwa sanchalanasana (Equestrian pose)
 HkkUkos Uke% (Aum harim bhanave namaha)
Inhale deeply
Procedure :-
Take the left leg backwards  touch the knees and toes to the ground  bring
the other leg forward such that the right thigh is touching the rib cage  keep
hands and elbows straight such that the palms as well as your right foot are in
the same line  keep your shoulders and head tilted back such that the back
forms a concave shape
Awareness:-
Physical- On the stretch from the thigh to the chest or on the eyebrow ceutre.
Spiritual- On “Ajna chakra”

7. Benefits:-
 This pose massages the abdominal organs and improves their
functioning, strengthens the leg muscles and induces balance in the
nervous system.
 Improves body metabolism
 Diseases of the throat are also corrected.

8. Position 5
Chaturang Dandasan
 [kxk; Uke% (Aum hroum khagaya namaha)
Exhale fully
Procedure :-
Take your right leg back and keep both feet together  keep your legs and hands
straight with vision on the ground and the whole body is balanced on palms and
toes
Awareness:-
Physical- On relaxing the hips or on the throat region.
Spiritual- On “vishuddhi chakra”
Benefits:-
 One gets relief from the pains –
specially of arms, legs and the knees.
 Body muscles become strong
 Improves body metabolism

9. Position 6
Ashtanga Namaskara (salute with eight part or points)
 iw".ks Uke% (Aum hrah pusne namaha)
Hold your breath
Procedure :-
Bend your elbows so that the forehead touches the ground  touch
your forehead, chest, both palms, both knees, both toes to the ground
 stomach is lifted and the body is relaxed
Awareness:-
Physical- On the abdominal region.
Spiritual- On “Manipura chakra”
Benefits:-
This pose strengthens the leg and arm muscles, develops the chest
and exercises the region of the spine between the shoulder bladers.

10. Position 7
Bhujangasana (cobra pose)
 fºj.kxHkkZ; Uke% (Aum hram hiranya garbhaya namaha)
Inhale deeply
Procedure :-
Straighten the elbow while pushing the chest out  Push your shoulders and head
back  look towards the sky  knees and toes touching the ground  spine arched
in a concave curve
Awareness:-
Physical- On relaxation of the spine.
Spiritual- On “swadhisthana chakra”
Benefits:-
 This pose keeps the spine supple, improving circulation in the back region and
toning the spinal nerves.
 It tones the reproductive organs, stimulates digestion and relieves constipation. It
also tones the liver and massages the kidneys and adrenal glands.

11. Position 8
Parvatasana (Mountain pose)
 ejhpk;s Uke% (Aum hrim morichaye namaha)
Exhale fully
Procedure :-
Lift the torso without shifting palms and toes  touch both heels to the ground  straighten
arms and knees while pushing the head towards knees and try to touch the chin to your
chest.
Awareness:-
Physical- On relaxing the hips or on the throat region.
Spiritual- On “vishuddhi chakra”
Benefits:-
 One gets relief from the pains –
specially of arms, legs and the knees.
 Body muscles become strong
 Improves body metabolism

12. Position 9
Ashwa sanchalanasana (Equestrian pose)
 vkfnR;k; Uke% (Aum hream adityaya namaha)
Inhale
 Repetition of Posture 4 except that this time the left leg is
brought forward

13. Position 10
Padahastasana (Hand to foot pose)
 Lkkfo=s Uke% (Aum hraim savitre namaha)
Exhale
 Repetition of Posture 3

14. Position 11
Hasta utthanasana (Raised arms pose)
 vdk;ZZ Uke% (Aum hroum arkaya namaha)
Inhale deeply
 This stage is a repeat of position 2

15. Position 12
Pranamasana (Prayer pose)
 HkkLdjk; Uke% (Aum hrah bhaskaraya namaha)
Normal Breathing
 This is the final position and is the same as position 1

16. Duration and repetition for Suryanamskar:-
 There is no reference for the time duration for steps of
Suryanamasakar.
 In practice each step of Suryanamsakar should be done for 3-4
second.
Total rounds of Suryanaskar depends upon one’s capacity (half
of the strength).
Starting with 3 rounds is good.
It should be done in morning time in empty stomach.
On the completion of each round, lower the arms to the side,
relax the body and concentrate on the breath until it returns to
normal. After completing Surya namaskara, practice Shavasana
for a few minutes. This will allow the heartbeat and respiration to
return to normal and all the muscles to relax.

17. GENERAL BENEFITS:-
Physical Benefits:
 1 Promotes anti-oxidants
 2 Increases body flexibility
 3 Helps with better sleep
 4 Tones up the digestive system
 5 Strengthens nervous system
 6 Provides strength and fresh energy
 7 It’s a complete exercise
Mental Benefits:
 1 Increases concentration
 2 Reduces Stress
 3 Improves memory
 4 Enhances ‘mind-body’ coordination

18. CONTRA INDICATIONS :-
 Fever
 Acute inflammation
 Boils
 High blood pressure
 Coronary artery diseases
 Hernia
 Intestinal tuberculosis
 Pregnant women ( after 3rd month of pregnancy)
 Women should avoid surya namaskara during
menses.

19. CONCLUSION:-
 By considering all the steps of Suryanskara it can be
concluded that it is a complete Yogasana. If one does
Suryanamaskara daily he need not to practice any other
exercise or Yogasana.
 It is particularly beneficial for them who cant find much time
for exercise, because it takes very little time to perform
Suryanaskara. For 10 rounds it take around 20 minutes and it
is sufficient for a normal person. This is most suitable for
modern society.