SURYA NAMASKARA - SALUTATIONS TO THE SUN

     The Sanskrit name "surya" here refers to the sun and "namaskara" means 'salutations'. Surya namaskara has been handed down from the enlightened sages of the vedic age. The sun symbolizes spiritual consciousness and in ancient times was worshipped on a daily basis. In yoga the sun is represented by pingala or surya nadi, the pranic channel which carries the vital, lifegiving force.
     This dynamic group of asanas is not a traditional part of hatha yoga practices as it was added to the original asana group at a later time. However, it is an effective way of loosening up, stretching, massaging and toning all the joints, muscles and internal organs of the body. Its versatility and application make it one of the most useful methods of inducing a healthy, vigorous and active life, while at the same time preparing for spiritual awakening and the resulting expansion of awareness.

     "Surya namaskara is a complete sadhana, spiritual practice, in itself for it includes asana, pranayama, mantra and meditation techniques". 

     It is an excellent group of asanas with which to start morning practice. Surya namaskara has a direct vitalizing effect on the solar energy of the body which flows through pingala nadi. Regular practice of surya namaskara regulates pin gala nadi, whether it is underactive or overactive. Regulation of pingala nadi leads to a balanced energy system at both mental and physical levels.
Surya namaskara generates prana, the subtle energy which activates the psychic body. 

Its performance, in a steady, rhythmic sequence, reflects the rhythms of the universe; the twenty-four hours of the day, the twelve zodiac phases of the year and the biorhythms of the body. 

The application of this form and rhythm to the body/mind complex generates the transforming force which produces a fuller and more dynamic life.

General contra-indications

•      The practice of surya namaskara should be immediately discontinued if a fever, acute inflammation, boils or rashes occur due to excess toxins in the body. Then the toxins have been eliminated, the practice may be resumed. 
•  Surya namaskara includes semi-inverted postures, so the cautions for inverted postures apply. It should not be practised by people suffeling from high blood pressure, coronary artery diseases, or by those who have had a stroke, as it may overstimulate or damage a weak heart or blood vessel system. It should also be avoided in cases of hernia or intestinal tuberculosis.
• People with back conditions should consult a medical expert before commencing this practice. Conditions such as slipped disc and sciatica will be better managed through an alternative asana program.
• During the onset of menstruation, this practice should be avoided. If there are no adverse effects, the practice may be resumed towards the end of the period. During pregnancy, it may be practised with care until the beginning of the twelfth week. Following childbirth, it may be commenced approximately forty days after delivery for re-toning the uterine muscles.

General benefits
The practice of surya namaskara as a whole gives a great number of benefits. 

• It strengthens the back and helps balance the metabolism. 
• It stimulates and balances all the systems of the body, including the reproductive, circulatory, respiratory and digestive systems. 
• Its influence on the endocrine glands helps to balance the transition period between childhood and adolescence in growing children. 
• Synchronizing the breath with the physical movements of surya namaskara ensures that the practitioner, at least for a few minutes daily, breathes as deeply and rhythmically as possible, increasing mental clarity by bringing fresh, oxygenated blood to the brain.

Time of practice
     The ideal time to practise surya namaskara is at sunrise, the most peaceful time of day, or sunset. Whenever possible, practise in the open air, facing the rising sun. Surya namaskara, however, may be practised at any time provided the stomach is empty.

Learn and practice the postures under the guidance of a yoga teacher. 

Reference: Reproduced from Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati, Yoga Publications Trust, Munger, Bihar, India.