23) Soorya Namaskar( Sun Salutation)

Whenever a student starts a yoga practice the first thing that he encounters is a stiff back and tight muscles and many students give up their yoga practice in the first few days itself because of the "initial discomfort" in their yoga practice due to stiff back and tight muscles . The main cause of body stiffness is due to a lifestyle that does not include any form of exercise and fitness especially exercises that involve some basic spinal stretching and second reason for stiffness is a poor diet ( diet will be discussed later ) .Our body is like an instrument and just as an instrument if it is not used properly get rusted and worn out similarly a body that is not being properly used and lubricated get rusted and worn out .So in order to help a person first develop a minimum amount of body flexibility in order to do a regular yoga practice the "Soorya Namaskar" or "Sun Salutation" is first practiced as a warm up exercise . Traditionally in ancient India the students in the Gurukula ( Vedic School ) used to do this Morning Sun Salutation or Soorya Namaskar facing the Sun chanting the Soorya Mantras.Though it was done as a form of Prayer it was equally an excellent exercise to develop body flexibilty , give energy to the students and make them alert ,fresh and energetic .
In modern context this Sooryanamaskar has become the part of initial warm ups in many Yoga System notably in the Sivananda System and Ashtanga System . There are various types of Surya Namaskar and in this message we will be discussing the Soorya Namaskar that is being followed by the Sivananda System .
Sivananda System of Soorya Namaskar :

The Sun Salutation is a graceful sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. Practiced daily it will bring great flexibility to your spine and joints and trim your waist. It limbers up the whole body in preperation for the Asanas (postures) .

One round of Sun Salutation consists of two sequences, the first leading with the right foot in positons 4 and 9, the second leading with the left. Keep your hands in one place from positons 3 to 10 and try to co-ordinate your movements with your breathing. Start by practicing four rounds and gradually build up to twelve rounds.

1. Stand erect with feet together and hands in the prayer position in front of your chest. Make sure your weight is evenly distributed. Exhale.

2. Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.

3. Exhaling, fold forward, and press your palms down, fingertips in line with toes - bend your knees if necessary.

4. Inhaling, bring the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin.

5. Retaining the breath, bring the other leg back and support your weight on hands and toes.

6. Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under.

7. Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back.

8. Exhaling, curl your toes under, raise your hips and pivot into an inverted "V"shape. Try to push your heels and head down and keep your shoulders back.

9. Inhaling, step forward and place the left (or right) foot between your hands. Rest the other knee on the floor and look up, as in position 4.

10. Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3.

11. Inhaling, streach your arms forward, then up and back over your head and bend back slowly from the waist, as in position 1.

12. Exhaling, gently come back to an upright position and bring your arms down by your sides.

For a video demonstration of the same kindly refer the following video :
Dashama Gordon of www.perfect10lifestyle.com demonstrates a yoga sun salutation. Follow along with her explanation. Remember to breathe through your nose as you go through each step.The system demonstrated here is similar to the Sivananda System of Soorya Namaskar .

Warning : Soorya Namaskar is not suited for people who have a back injury , high blood pressure and heart problem .So kindly consult a doctor before attemptiong the same .The video demonstration is given purely to educate you and ecncourage you for practicing Soorya Namasker and it is better that you learn it personally from a yoga teacher .