Suryanamaskar help in attaining, physical, mental and empirical benefit. It is an easy but complete yoga.it is combination of 12 postures and 12 associated chants performed with concentration and devotion.
It can be done by any age group and by both men and women. It is performed early in the morning at the time of sunrise as the ultravoilet rays come without any hindrance of pollution and dust.
To start with one can follow the first 3 rather trying to do all 12 in one go.the first 3 steps can be repeated 3-4 times and the person can pick up others slowly.
As mentioned earlier the 12 yogas are performed with 12 chants. The chanting need nedd be mechanical but should be felt. People having high blood pressure and heart dieses should not practice surya namaskar, in fever also it cannot be practised.
First step ( pranamasan) – stand straight facing the rising sun. Then bring both feet, knees together and stand. Fold both hands in namaskar posture and close your eyes, try to concentrate say om mitraye namah ( You are our friend, I offer namaskar to you)
Second step ( hastauttanasan)Standing in the same postion take both the hands over head and then back as far as possible. Say om revaya namah ( you are the most appreciated and bring life you us, I offer namaskar)
Third step ) padahastasana) – bring both the hands down and then try to place both palms near your feet.. try to keep your leg s straight. It is a little difficult yoga but continuous practice brings the flexibility. Say om surya namah.( you have created the world, I offer namasakar)
Fourth step ( ashwasanchalanasana)- While placing your palms on the floor move your right leg backward as far as possible. Try to touch the floor with right knee. Then fold left leg and sit , left knee should be in between both palms. Sit straight and try to look up to sky. Say om bhanve namah. ( you travel in the sky, I offer namaskar)
Fifth step ( pravatasana) while maintaining the position of fourth step move the left leg backward and then form an arch. The eys should be parallel to your naval. Say om khagaye namah ( you give us our food, I offer namaskar)
Sixth step ( astanga namaskar) – while being on the previous position slowly touch the ground by both knees and then lie down. In this step head, chest, both hands and legs should touch the ground. Say om pushneye namah ( you make us grow, I offer namaskar)
Seventh step ( bhujangasana) – while being on the previous position try to lift your head and keep the hand straight just like we do in push up stage. The lower body should touch the ground . say om hiranyagrabhaye namah ( you kill germs and make us healthy, I offer namaskar).
Eight step- ( pravatasana) repeat step 5 and say om marochaye namah ( you attract and maintain a balance with other planets, I offer namaskar)
Ninth step ( aswasanchalasana )- repeat 4 step but do it opposite. That is taking the left leg backward and keep the right leg between palms. Say om adityaye namah ( you are the creater of world, I offer namaskar)
Tenth step ( padahastasana)- repeat step 3 and say om savitrey namah ( you are the builder of this universe , I pffer namaskar)
Eleventh step ( hasant utanasana)- follow step 2 and say om arkaye nama ( you destroy evil, I offer namaskar)
Twelfth step ( pranamasana) – repeat step 1 and say om bhaskaraye namah ( you give us light, I offer namaskar)
It should be done regularly and for best result daily. In starting it can take some time but on an average it takes 10 mintues.