Although there are many variations of the Yogic Greeting to the Sun, the best known and practiced in India today is the one that even the great and wise yogi SWAMI SHIVANANDA taught in his ashram at RISHIKESH, in HIMALAYA.

The same type of Yogic greeting to the Sun is practiced with zeal also in the famous VISHVAYATAN YOGA-ASHRAM of the famous yogi DHIRENDRA BRAHMACHARI.

We present this type of SURYA NAMASKARA, very accessible and easy to assimilate, because it brings particular advantages that include profound beneficial effects linked both to the broad, global dynamization of the whole being, and to the awakening that follows the harmonious dynamization, of the masculine, sunny aspect (HA), YANG (+) of those who practice it.

WHAT IS THE "YOGIC SALUTE TO THE SUN" (SURYA NAMASKARA)?

In Sanskrit SURYA means Sun and NAMASKARA means healthy with devotion and love. SURYA NAMASKARA is an excellent set of yoga exercises that optimally prepare the being for the practice of asanas (completing them, at the same time, in a specific way). SURYA NAMASKARA tones the entire body musculature and makes a specific acceleration appear, accompanied by a harmonious amplification of breathing and heart rhythm, without causing states of tiredness or respiratory distress.

More precisely, SURYA NAMASKARA is an almost unbroken succession of twelve movements, repeated several times with the aim of acting on the entire muscular system to "warm it up" and put it in a position to achieve the HATHA YOGA asanas with maximum efficiency. The Yogic Greeting to the Sun is an excellent exercise to "get fit" and for this reason it is faster and more dynamic than the classic YOGA postures, at the same time it can represent a set of exercises apart, and be practiced with good results outside the sessions of HATHA YOGA properly called.

Traditionally, the yogis of India realize the Sun Salutation as a "warming up" technique in the morning, right at sunrise, before the ASANA. Let us specify from now on that it is not a question of "pagan prayer" as bigoted and dogmatic people might think. It is also worth noting that SURYA NAMASKARA is not a strange camouflaged Hindu ritual.

HOW CAN WE LEARN EASILY SURYA NAMASKARA?

At first glance, looking superficially at the illustrations of this technique, we might think that it is something very complicated, but analyzing it carefully we will realize that in fact the difficulty is only apparent. In reality, this set of exercises consists only of six simple movements, which are then performed in the opposite direction forming the series of 12 exercises. To learn quickly, it is good to start with movements 1, 2, 3, 4, and then move to positions 10, 11 and 12. Immediately afterwards we will re-execute movements 5, 6, 7, 8 and 9. Once these last ones are known perfectly, it will only be necessary to insert them in their place in the overview of the positions, which will be so complete.

BENEFICIAL EFFECTS OF SURYA NAMASKARA

Many yogis, in India and the rest of the world, are active practitioners of the Yogic Sun Salutation. Prodigious effects of this set of relatively simple exercises appear in those who perform them regularly. The following are the main beneficial effects of the yogic greeting to the sun. This partial review, which may seem exaggerated to some at first glance, is however far from exhaustive:

• SURYA NAMASKARA can be practiced by anyone, alone or in a group, in any season, since it can be performed both in the room and in the open air (but it must be said that its profound effects manifest themselves more quickly when it is practiced at open during the rising of the sun).
• SURYA NAMASKARA does not last more than 3-10 minutes a day. This set of exercises does not limit the action only to a specific area of the body, but acts harmoniously on the entire body.
• SURYA NAMASKARA does not require the use of any equipment and does not involve any economic expense, unlike modern gymnastics which must be equipped with complicated and expensive equipment. In order to practice SURYA NAMASKARA we only need 2 square meters of space and a blanket to stand on.
• SURYA NAMASKARA tones the entire digestive system thanks to the extension and compression of the abdomen, at the same time, deeply massages all the bowels: the liver, the stomach, the spleen, the intestine, the kidneys; activates digestion and rapidly eliminates constipation.
• SURYA NAMASKARA gradually strengthens the abdominal belt, maintaining and reporting, if necessary, the organs in their place (IF THEY ARE MOVED). Blood stasis at the level of the abdominal organs is likewise quickly eliminated.
• SURYA NAMASKARA is a harmonious combination of synchronized movements and breaths; for this reason, the lungs are deeply ventilated and the blood is oxygenated and detoxified thanks to the massive elimination of carbon dioxide and other toxic gases by the respiratory route. Moreover, its correct realization intensifies cardiac activity by activating blood circulation in the entire body. This aspect constitutes one of the essential conditions of the state of health. The Yogic Greeting to the Sun also fights hypertension and tachycardia, and warms the hands and cold legs.
• SURYA NAMASKARA tones the entire nervous system thanks to the stretching and subsequent flexion of the spine. The daily realization normalizes the function of the sympathetic and parasympathetic nervous system. Sleep becomes more and more deep and restful and memory improves.
• SURYA NAMASKARA quickly removes worries and inner tensions, calming those who are anxious. Usually the nerve cells regenerate more slowly than the others, but the assiduous and regular practice of SURYA NAMASKARA gradually restores the normal functioning of the brain.
• SURYA NAMASKARA stimulates and normalizes the activity of the endocrine glands, especially of the thyroid gland, thanks to the compression movement carried out at the level of the neck.
• SURYA NAMASKARA improves the appearance of the skin, since the general activation of blood circulation in the whole body makes the skin much more capable of expelling large amounts of toxins. It would be better to carry out this set of exercises until the appearance of a slight transpiration (NOTE: some Indian yogis recommend just practicing it until a strong perspiration appears, but in our climatic conditions - with the exception of running on the beach - this is absolutely not necessary. In India, due to the ambient temperature, even a few minutes of practice are sufficient to cause intense perspiration. In any case, SURYA NAMASKARA positively changes the appearance of the skin which reflects our state of health as a mirror. The complexion becomes luminous and the skin, being well watered, rejuvenates.
• SURYA NAMASKARA globally strengthens the entire body: neck, shoulders, arms, joints, fingers, back, pelvis, abdominal belt, thighs, calves and ankles are progressively strengthened without weighing down or becoming massive. It is known that fortifying the back muscles is a simple but very effective means of combating disorders that may appear at the level of the pelvis.
• SURYA NAMASKARA considerably improves the appearance and the posture (the position of the bust) of women. The chest develops normally becoming (or becoming again) elastic and strong.
• SURYA NAMASKARA beneficially stimulates the activity of the uterus and the ovaries, suppressing the irregularity of the menstrual cycle and the specific pains connected to it. Furthermore, in case of pregnancy, for SURYA NAMASKARA practitioners the birth is easier and less painful.
• SURYA NAMASKARA prevents hair loss and reduces its natural tendency to gray out.
• SURYA NAMASKARA counterbalances the negative effect of high heels, shoes that are too tight, belts or tight or very tight clothing; it also prevents flat feet and strengthens the ankles.
• SURYA NAMASKARA reduces excess fat on the hips, thighs, neck, chin and, above all, the abdomen.
• SURYA NAMASKARA reduces the abnormal protrusion of the Adam's apple thanks to the succession of forward bending of the neck and of the compressions made in the thyroid area.
• SURYA NAMASKARA eliminates unpleasant body odors by promoting the activity of our natural purifiers: skin, lungs, intestines, kidneys.
• SURYA NAMASKARA stimulates and increases the natural capacity of resistance in the face of diseases, thanks to the strengthening of the physical body and the immune system.
• SURYA NAMASKARA naturally shapes the body (without exaggerating the muscle mass) by harmoniously reducing the excesses of fat.
• SURYA NAMASKARA gives grace and security to the movement.
• SURYA NAMASKARA prepares excellently for gymnastic exercises or sports in general.
• SURYA NAMASKARA is the fastest way to create and maintain an always young spirit. This aspect is a great advantage for everyone. In fact, it is wonderful to feel ready at all times to face the difficulties of life with courage and self-confidence, thus obtaining from the whole existence states of intense and authentic joy. In short, SURYA NAMASKARA opens the doors to perfect health, strength, harmony, efficiency and longevity, aspects that should constitute the normal attributes of every human being harmoniously integrated into MACROCOSM.
• SURYA NAMASKARA can really give us all these results because it coordinates and balances all vital functions.
• SURYA NAMASKARA is not a universal remedy, however this set of simple exercises, performed with perseverance and firmness, rewards the practitioner with excellent health and effervescent beneficial energy, also giving a new youth to older people.

Practicing this set of relatively simple exercises daily, our life will gradually transform into a sui generis song of happiness, as the testimonies of the yogis who carry it out daily for several years affirm.

BEGINNING OF THE PRACTICE PROPRIATE THAT

If we begin to practice assiduously the Yogic Greeting to the Sun every day, we will be able to detect in only 6 months, real spectacular changes even on a physical level. To test ourselves we can just note, at the beginning of the practice, some body dimensions: waist circumference, thighs, chest, biceps and neck; finally let's photograph ourselves in a bathing suit. After 6 months, a period that means almost nothing compared to the duration of an average life, let's photograph ourselves again in costume and compare the old data with the current measures to be able to convince ourselves with certainty of the new results, evident also from the careful analysis of the two photographs. Even the clothes we wear will confirm these changes in advance.

At the beginning we can repeat every single exercise separately, for a few days, starting from the easiest ones. We must not try to achieve perfection from the beginning. The attraction that SURYA NAMASKARA will always exercise on us is, among other things, also given by the continuous improvement in the execution.

PACE

Most of the texts on YOGA that describe SURYA NAMASKARA, omit an essential indication: the rhythm or speed of execution of the movements of this set of exercises. Because of this, many practitioners (especially Westerners who do not have a genuine traditional guide) perform the Sun Salutation either too quickly, or slowly as the classic ASANA. From the beginning it is good to be careful not to make this frequent
 mistake while performing SURYA NAMASKARA.

When we have a good grasp of the Yogic Greeting to the Sun, we can perform the entire series of movements in 45 seconds.

Our first goal will be to achieve 15 SURYA NAMASKARA in 12 minutes. After 6 months of uninterrupted practice, some of you can easily make 40 series in 25 minutes. This constitutes a good average of execution of SURYA NAMASKARA which is useless to overcome. It can be structured, if we wish, on two occasions, 15 minutes in the morning and 10 minutes in the evening before going to bed.

CONTRAINDICATIONS

In general, women will not practice SURYA NAMASKARA during the menstrual cycle, at least in the first two days. This contraindication depends very much on the individual situation of each woman. The expectant mothers can practice Sun Salutation until the beginning of the fifth month of pregnancy, and after the birth gradually, to the extent that bodily functions and energies return to their normal parameters. The practice of SURYA NAMASKARA in case of hernia is not indicated.

INTERIOR ATTITUDE DURING THE TECHNIQUE

 

The uninterrupted concentration and the careful and active participation of the mental aspect are of essential importance during the correct execution of SURYA NAMASKARA.

During each movement the active participation of the conscience is necessary. When we make SURYA NAMASKARA we don't have to think about anything else; in doing so, we will avoid mental ramblings and "pauses" of attention. Furthermore, we will maintain a specific rhythm that will remain constant during all repetitions of SURYA NAMASKARA. This is very important. We can achieve perfection slowly, and it is not essential, only the first 2 executions, because at the beginning the musculature is still rigid, especially in the morning. During training it is recommended to orientate with the face towards the Sun or towards the East (dawn). In the same way it is essential to EVOLVE CLEARLY and keep in mind, in a firm and constant way, the image of the giant sphere of force of the Sun.
 We can also meditate on the Sun, considering it a true nurturer and dispenser of the entire terrestrial life.

All our energy, even the one we use to realize the Yogic Greeting to the Sun (which we assimilate THEN FOR RESONANCE), is drawn from its splendor and its radiations, since all the nourishment with which the body is continuously synthesized and built, comes directly from the LIGHT we receive from the sun. Furthermore, each atom of our body was part, in its time, of a star similar to the Sun, or of the Sun itself. For these reasons we can think, feeling it ever more profoundly, at the focus of the cosmic divine energies that manifest themselves in the form of the Sun. Gradually, in proportion to the constant and persevering exercise of the Yogic Greeting to the Sun, we will become intimately aware of its spiritual meanings and will cease to be for us a simple set of exercises; this ineffable experience will involve our whole being, on all levels. Thanks to this constant inner attitude, THE SOLAR THIN ENERGY (HA "+") assimilated YANG - realizing SURYA NAMASKARA - will always be GIANT.

Breathing

Synchronizing breathing with movements is essential for performing the Yogic Greeting to the Sun correctly. This may seem very complicated at first sight, but after all it is nothing more than a natural respiratory rhythm superimposed on the rhythm of the movements; indeed, we will observe how difficult it will be to breathe differently from what is indicated without quickly feeling a sensation of suffocation. Instead, if we synchronize the movements and breathing, the self-certification will be that we will be able to perform a large number of series of movements without getting tired and without losing our breath.

To learn quickly to breathe harmoniously during the realization of SURYA NAMASKARA, the easiest thing is to remember where the apnea moments are:

• in the first phase (first 6 movements) we hold the breath in a position similar to an inverted "V".
• in the second phase (last 6 movements) we hold the breath always in the "V" position upside down and in the next one. Dopo espiriamo, in entrambe le fasi, tendendoci in avanti, come è logico. To facilitate the memory, we will present a summary table of the breathing-posture sequences.

When the sequence of movements will be almost automatic and we will no longer have to devote the full attention to it, we will move on to learning breathing synchronized with movements. This will facilitate the assimilation of the technique in a short time.

A USEFUL ADVICE: In the first days of practice, until the movements are still familiar, it is necessary not to take into account the sequence of breathing.

WHAT WE CAN START THE SURYA NAMASKARA PRACTICE?

For the practice of Yogic Greeting to the Sun, age has almost no importance. For example, there are very frequent cases in India of people over the age of 60-70 (including women who have had up to ten children), who have transformed almost miraculously after only a few months of uninterrupted practice of SURYA NAMASKARA . Here are some of the spectacular effects obtained, on a physical level, by elderly people, and found in SWAMI SHIVANANDA ASHRAM at RISHIKESH:

• elimination of excessive fat on the entire surface of the body;
• natural reduction of belly swelling;
• Improved Digestion
• hair loss reduction;
• return to the natural color of the nails;
• appearance and cooler color of the skin;
• perspiration, previously unpleasantly smelling, becomes odorless.

There are also frequent cases in which it is possible to see the evident rejuvenation in people of a certain age who diligently practice SURYA NAMASKARA.

Among the disorders that can be radically cured by the practice (persevering and systematic) of the Yogic Greeting to the Sun, we mention: indigestion, constipation, menstrual irregularity, apathy.

SURYA NAMASKARA also helps to overcome and eliminate lethargy (drowsiness), pessimism, laziness and malaise thanks to the intense dynamization of the solar (HA), emissive, dynamic (YANG "+") aspect of being. They can be obtained and maintained easily, thanks to the daily practice of SURYA NAMASKARA, both sexual continence and active abstinence. The famous yogi DHIRENDRA BRAHMACHARI stated that SURYA NAMASKARA allowed to store large quantities of subtle solar energy (PRANA) (HA) in the being, and our physical body becomes as luminous as the Sun. Like the Sun, this exercise consists of 12 parts. In some esoteric treatises YOGA shows how SURYA NAMASKARA actually has 16 parts, of which only 12 are easily accessible. SURYA NAMASKARA with 16 movements is extremely difficult and for this reason it is made only in 12 parts. Also in the same ancient treatises YOGA is also said that the 16 aspects of the Sun are all present only when the entire creation is on the threshold of final dissolution (PRALAYA); normally, only 12 distinct aspects of the Sun are visible.

TECHNIQUE OF EXECUTION OF THE 12 MOVEMENTS THAT, SYNCHRONIZED TO BREATH, PROVIDE SURYA NAMASKARA

1. We join the palms of the hands in the chest area, the thumbs positioned on the hollow of the neck, at a right angle to the other fingers; the column is perfectly straight and the feet are parallel and, WITHOUT TOUCHING, very close. We then exhale slowly from the mouth, throwing out all the air from the lungs; keeping the hands still, we rest our arms on the ribs. Exhaling deeply we try to expel - by slightly retracting the abdominal area - even the last molecules of consumed air. When the lungs are completely empty we contract all the muscles, starting from the feet, then the calves, the thighs, the abdomen (already contracted by forced expiration) the shoulders, the chest, the arms, the palms and the neck; therefore we systematically contract the entire body musculature.

Frequent errors to avoid: if the hands are not in the right position and if the fingers, apart from the thumbs, are not joined together, the lungs cannot completely empty the residual air.

2. We relax all the muscles and, with the arms completely stretched we go backwards, upwards, bending the pelvis area to the maximum and directing the gaze towards the fingertips. Inhale at the same time slowly and deeply with the nose.

Frequent mistakes to avoid: if we do not bend the back and the pelvis area well, the back muscles will not be sufficiently lengthened.

3. Let us breathe deeply out of the mouth, bending forward exactly as to make PADAHASTASANA. It would be ideal to place your palms entirely on the ground. We also try to bring the head to the knees as close as possible. In the final phase of the movement we partially portray the abdomen, exactly as at the beginning of the realization of UDDIYANA BANDHA (without realizing it entirely and without forcing). It is admitted that in the beginning, in the case in which we are rigid, the palms of the hands do not touch the ground.

Frequent errors to avoid: if we do not approach sufficiently with the head to the knees, the bending of the body will be less accentuated and the effects very reduced benefits.  Having the chin pressed against the chest gradually improves all imbalances in thyroid function.

4. Inhale now with the nose, keeping the right foot, including the heel, completely on the ground; the right knee is pushed forward; the leg, the thigh and the right foot form a "Z". Simultaneously we push the pelvis area as close to the right ankle as possible. The left foot goes back, but (ATTENTION!) Not to the maximum because in this case it will be impossible for us to carry out the position correctly. Then straighten your back and at the same time direct your gaze towards the ceiling (if outdoors towards the Sun), remembering (ATTENTION!) That your eyes are always closed.

Frequent errors to avoid: We will be careful not to keep the head bent or tibia of the right leg perpendicular to the ground.

5. The body must now form an inverted "V"; the heels are stretched towards the ground, reaching, if possible, to touch it. If in the previous posture we have stretched the left foot too far backwards, the inverted "V" will be too open and the heels will not be able to touch the ground. The head pushes to the maximum inwards, pressing with the chin on the chest, the back is completely straight and the inner gaze is turned towards the navel area. Then we contract the abdominal area and the muscles of the thighs (the latter contract almost spontaneously if we bring the heels closer to the ground).
   Frequent mistakes to avoid: we must not stand alone on our fingertips and we must try to avoid keeping our heads straight, since this position is not similar to an inverted "V"; we will also avoid bending the back and not contracting the abdomen.
6. Exhale with the mouth, lying on the ground. The only points of contact with the ground are: chin, palms, chest, knees and toes. In this position the abdomen cannot touch the ground, the pelvis will be well curved. Not even the nose touches the ground. This posture bends precisely the vertebral column, held in the previous posture (fig. 5) completely straight.

Frequent errors to avoid: do not lie down with the pelvis on the ground; the feet should not be oriented upwards, the toes should rest on the ground as well as the palms of the hands.  The legs (feet) must then return to the same starting point. At the beginning this is difficult to achieve, but we will be able to get there with constant practice.

7. We inhale with the nose, we raise the head as much as possible by bending the pelvis area to the maximum, but (ATTENTION!) The body does not touch the ground. The only points of contact with the ground are now the toes and the palms of the hands. This posture is not identical to BHUJANGASANA. The arms are now stretched out and the shoulders slightly backward, to allow the chest to expand forward.

Frequent mistakes to avoid: if the legs were not placed in the correct position in the previous exercise, they will not be even now. Lecosce must not touch the ground and the shoulders must not protrude forward (preventing the expansion of the chest).

8. We remain in apnea with full lungs and return to the inverted "V" position. The realization and possible errors of the movement n ° 8 are identical to those described in posture n ° 5. The heels will then be stretched towards the ground, until they are touched, if possible. We then contract the abdominal area and the muscles of the thighs (which contract almost automatically if we bring the heels closer to the ground).
   Frequent mistakes to avoid: you don't have to be alone on your toes and you need to avoid keeping your head straight, as this position is no longer similar to an inverted "V". You will also avoid bending your back and keeping your abdomen relaxed.
9. Now we maintain apnea with full lungs and invert, with respect to posture n ° 4, the position of the feet, to compress each part of the abdomen alternately and symmetrically (so we stretch the right foot while the left foot is on the ground with the plant of the foot).
   Frequent errors to avoid: another error, in addition to those presented in point 4, which derives from the previous movements 7 and 8, consists in placing the sole of the foot on the ground instead of the fingers. In this situation, we will have a tendency to incorrectly bend the left leg while the left foot will not be brought close enough to the hands. At first it is very difficult to bring the straight leg back to the starting position. To facilitate the execution we distribute almost entirely the weight of the body on the opposite foot and arm (in this case they are the left leg bent and the left arm), this will allow us to tilt the pelvis slightly and will facilitate the return of the stretched leg.
10. Exhaling deeply and slowly we return to posture 3. We then lean forward as when making PADAHASTASANA. The ideal would be to place the palms of the hands entirely on the ground; the head is as close as possible to the knees. In the final phase of the movement we partially portray the abdomen, exactly as at the beginning of the realization of UDDIYANA BANDHA (without realizing it entirely and without forcing). It is possible at the beginning, if we are still too rigid, that the palms of the hands do not touch the ground.

Frequent errors to avoid: if we do not approach the head to the knees as much as possible, the bending of the body will be less accentuated and its effects partially reduced. Pressing with the chin on the chest allows the improvement of all thyroid functions.

11. Breathing deeply and slowly through the nose, we realize the movement and posture n ° 2. So let's relax all the muscles and come with the arms completely stretched upwards backwards, flexing the pelvis area to the maximum and orienting the inner gaze towards the fingertips. Even the head is brought back.

Frequent mistakes to avoid: the arms and back should not be relaxed and the latter should be bent to the maximum; if we do not bend the back and the pelvis area well, the back muscles will not be sufficiently tight.

12. Finally, we breathe out deeply and slowly from the mouth and relax the entire body musculature, returning to the starting posture (No. 1) again. We join the palms of the hands in the chest area, the thumbs positioned on the hollow of the neck, at a right angle to the other fingers; the column is perfectly straight and the feet are parallel and, WITHOUT TOUCHING, very close. Keeping the hands still, we rest our arms on the ribs and exhale slowly with the mouth, throwing out all the air from the lungs. Exhaling deeply we try to expel - by slightly retracting the abdominal area - even the last molecules of consumed air. When the lungs are completely empty we contract all the muscles, starting from the feet, then the calves, the thighs, the abdomen (already contracted by forced expiration), the shoulders, the chest, the arms, the palms and the neck; therefore the entire body musculature is systematically contracted.

Frequent errors to avoid: if the hands are not in the right position and if the fingers, apart from the thumbs, are not joined together, the lungs cannot completely empty the air remaining.

Although there are many variations of the Yogic Greeting to the Sun, the best known and practiced in India today is the one that even the great and wise yogi SWAMI SHIVANANDA taught in his ashram at RISHIKESH, in HIMALAYA.

The same type of Yogic greeting to the Sun is practiced with zeal also in the famous VISHVAYATAN YOGA-ASHRAM of the famous yogi DHIRENDRA BRAHMACHARI.

We present this type of SURYA NAMASKARA, very accessible and easy to assimilate, because it brings particular advantages that include profound beneficial effects linked both to the broad, global dynamization of the whole being, and to the awakening that follows the harmonious dynamization, of the masculine, sunny aspect (HA), YANG (+) of those who practice it.

WHAT IS THE "YOGIC SALUTE TO THE SUN" (SURYA NAMASKARA)?

In Sanskrit SURYA means Sun and NAMASKARA means healthy with devotion and love. SURYA NAMASKARA is an excellent set of yoga exercises that optimally prepare the being for the practice of asanas (completing them, at the same time, in a specific way). SURYA NAMASKARA tones the entire body musculature and makes a specific acceleration appear, accompanied by a harmonious amplification of breathing and heart rhythm, without causing states of tiredness or respiratory distress.

More precisely, SURYA NAMASKARA is an almost unbroken succession of twelve movements, repeated several times with the aim of acting on the entire muscular system to "warm it up" and put it in a position to achieve the HATHA YOGA asanas with maximum efficiency. The Yogic Greeting to the Sun is an excellent exercise to "get fit" and for this reason it is faster and more dynamic than the classic YOGA postures, at the same time it can represent a set of exercises apart, and be practiced with good results outside the sessions of HATHA YOGA properly called.

Traditionally, the yogis of India realize the Sun Salutation as a "warming up" technique in the morning, right at sunrise, before the ASANA. Let us specify from now on that it is not a question of "pagan prayer" as bigoted and dogmatic people might think. It is also worth noting that SURYA NAMASKARA is not a strange camouflaged Hindu ritual.

HOW CAN WE LEARN EASILY SURYA NAMASKARA?

At first glance, looking superficially at the illustrations of this technique, we might think that it is something very complicated, but analyzing it carefully we will realize that in fact the difficulty is only apparent. In reality, this set of exercises consists only of six simple movements, which are then performed in the opposite direction forming the series of 12 exercises. To learn quickly, it is good to start with movements 1, 2, 3, 4, and then move to positions 10, 11 and 12. Immediately afterwards we will re-execute movements 5, 6, 7, 8 and 9. Once these last ones are known perfectly, it will only be necessary to insert them in their place in the overview of the positions, which will be so complete.

BENEFICIAL EFFECTS OF SURYA NAMASKARA

Many yogis, in India and the rest of the world, are active practitioners of the Yogic Sun Salutation. Prodigious effects of this set of relatively simple exercises appear in those who perform them regularly. The following are the main beneficial effects of the yogic greeting to the sun. This partial review, which may seem exaggerated to some at first glance, is however far from exhaustive:

• SURYA NAMASKARA can be practiced by anyone, alone or in a group, in any season, since it can be performed both in the room and in the open air (but it must be said that its profound effects manifest themselves more quickly when it is practiced at open during the rising of the sun).
• SURYA NAMASKARA does not last more than 3-10 minutes a day. This set of exercises does not limit the action only to a specific area of the body, but acts harmoniously on the entire body.
• SURYA NAMASKARA does not require the use of any equipment and does not involve any economic expense, unlike modern gymnastics which must be equipped with complicated and expensive equipment. In order to practice SURYA NAMASKARA we only need 2 square meters of space and a blanket to stand on.
• SURYA NAMASKARA tones the entire digestive system thanks to the extension and compression of the abdomen, at the same time, deeply massages all the bowels: the liver, the stomach, the spleen, the intestine, the kidneys; activates digestion and rapidly eliminates constipation.
• SURYA NAMASKARA gradually strengthens the abdominal belt, maintaining and reporting, if necessary, the organs in their place (IF THEY ARE MOVED). Blood stasis at the level of the abdominal organs is likewise quickly eliminated.
• SURYA NAMASKARA is a harmonious combination of synchronized movements and breaths; for this reason, the lungs are deeply ventilated and the blood is oxygenated and detoxified thanks to the massive elimination of carbon dioxide and other toxic gases by the respiratory route. Moreover, its correct realization intensifies cardiac activity by activating blood circulation in the entire body. This aspect constitutes one of the essential conditions of the state of health. The Yogic Greeting to the Sun also fights hypertension and tachycardia, and warms the hands and cold legs.
• SURYA NAMASKARA tones the entire nervous system thanks to the stretching and subsequent flexion of the spine. The daily realization normalizes the function of the sympathetic and parasympathetic nervous system. Sleep becomes more and more deep and restful and memory improves.
• SURYA NAMASKARA quickly removes worries and inner tensions, calming those who are anxious. Usually the nerve cells regenerate more slowly than the others, but the assiduous and regular practice of SURYA NAMASKARA gradually restores the normal functioning of the brain.
• SURYA NAMASKARA stimulates and normalizes the activity of the endocrine glands, especially of the thyroid gland, thanks to the compression movement carried out at the level of the neck.
• SURYA NAMASKARA improves the appearance of the skin, since the general activation of blood circulation in the whole body makes the skin much more capable of expelling large amounts of toxins. It would be better to carry out this set of exercises until the appearance of a slight transpiration (NOTE: some Indian yogis recommend just practicing it until a strong perspiration appears, but in our climatic conditions - with the exception of running on the beach - this is absolutely not necessary. In India, due to the ambient temperature, even a few minutes of practice are sufficient to cause intense perspiration. In any case, SURYA NAMASKARA positively changes the appearance of the skin which reflects our state of health as a mirror. The complexion becomes luminous and the skin, being well watered, rejuvenates.
• SURYA NAMASKARA globally strengthens the entire body: neck, shoulders, arms, joints, fingers, back, pelvis, abdominal belt, thighs, calves and ankles are progressively strengthened without weighing down or becoming massive. It is known that fortifying the back muscles is a simple but very effective means of combating disorders that may appear at the level of the pelvis.
• SURYA NAMASKARA considerably improves the appearance and the posture (the position of the bust) of women. The chest develops normally becoming (or becoming again) elastic and strong.
• SURYA NAMASKARA beneficially stimulates the activity of the uterus and the ovaries, suppressing the irregularity of the menstrual cycle and the specific pains connected to it. Furthermore, in case of pregnancy, for SURYA NAMASKARA practitioners the birth is easier and less painful.
• SURYA NAMASKARA prevents hair loss and reduces its natural tendency to gray out.
• SURYA NAMASKARA counterbalances the negative effect of high heels, shoes that are too tight, belts or tight or very tight clothing; it also prevents flat feet and strengthens the ankles.
• SURYA NAMASKARA reduces excess fat on the hips, thighs, neck, chin and, above all, the abdomen.
• SURYA NAMASKARA reduces the abnormal protrusion of the Adam's apple thanks to the succession of forward bending of the neck and of the compressions made in the thyroid area.
• SURYA NAMASKARA eliminates unpleasant body odors by promoting the activity of our natural purifiers: skin, lungs, intestines, kidneys.
• SURYA NAMASKARA stimulates and increases the natural capacity of resistance in the face of diseases, thanks to the strengthening of the physical body and the immune system.
• SURYA NAMASKARA naturally shapes the body (without exaggerating the muscle mass) by harmoniously reducing the excesses of fat.
• SURYA NAMASKARA gives grace and security to the movement.
• SURYA NAMASKARA prepares excellently for gymnastic exercises or sports in general.
• SURYA NAMASKARA is the fastest way to create and maintain an always young spirit. This aspect is a great advantage for everyone. In fact, it is wonderful to feel ready at all times to face the difficulties of life with courage and self-confidence, thus obtaining from the whole existence states of intense and authentic joy. In short, SURYA NAMASKARA opens the doors to perfect health, strength, harmony, efficiency and longevity, aspects that should constitute the normal attributes of every human being harmoniously integrated into MACROCOSM.
• SURYA NAMASKARA can really give us all these results because it coordinates and balances all vital functions.
• SURYA NAMASKARA is not a universal remedy, however this set of simple exercises, performed with perseverance and firmness, rewards the practitioner with excellent health and effervescent beneficial energy, also giving a new youth to older people.

Practicing this set of relatively simple exercises daily, our life will gradually transform into a sui generis song of happiness, as the testimonies of the yogis who carry it out daily for several years affirm.

BEGINNING OF THE PRACTICE PROPRIATE THAT

If we begin to practice assiduously the Yogic Greeting to the Sun every day, we will be able to detect in only 6 months, real spectacular changes even on a physical level. To test ourselves we can just note, at the beginning of the practice, some body dimensions: waist circumference, thighs, chest, biceps and neck; finally let's photograph ourselves in a bathing suit. After 6 months, a period that means almost nothing compared to the duration of an average life, let's photograph ourselves again in costume and compare the old data with the current measures to be able to convince ourselves with certainty of the new results, evident also from the careful analysis of the two photographs. Even the clothes we wear will confirm these changes in advance.

At the beginning we can repeat every single exercise separately, for a few days, starting from the easiest ones. We must not try to achieve perfection from the beginning. The attraction that SURYA NAMASKARA will always exercise on us is, among other things, also given by the continuous improvement in the execution.

PACE

Most of the texts on YOGA that describe SURYA NAMASKARA, omit an essential indication: the rhythm or speed of execution of the movements of this set of exercises. Because of this, many practitioners (especially Westerners who do not have a genuine traditional guide) perform the Sun Salutation either too quickly, or slowly as the classic ASANA. From the beginning it is good to be careful not to make this frequent
 mistake while performing SURYA NAMASKARA.

When we have a good grasp of the Yogic Greeting to the Sun, we can perform the entire series of movements in 45 seconds.

Our first goal will be to achieve 15 SURYA NAMASKARA in 12 minutes. After 6 months of uninterrupted practice, some of you can easily make 40 series in 25 minutes. This constitutes a good average of execution of SURYA NAMASKARA which is useless to overcome. It can be structured, if we wish, on two occasions, 15 minutes in the morning and 10 minutes in the evening before going to bed.

CONTRAINDICATIONS

In general, women will not practice SURYA NAMASKARA during the menstrual cycle, at least in the first two days. This contraindication depends very much on the individual situation of each woman. The expectant mothers can practice Sun Salutation until the beginning of the fifth month of pregnancy, and after the birth gradually, to the extent that bodily functions and energies return to their normal parameters. The practice of SURYA NAMASKARA in case of hernia is not indicated.

INTERIOR ATTITUDE DURING THE TECHNIQUE

 

The uninterrupted concentration and the careful and active participation of the mental aspect are of essential importance during the correct execution of SURYA NAMASKARA.

During each movement the active participation of the conscience is necessary. When we make SURYA NAMASKARA we don't have to think about anything else; in doing so, we will avoid mental ramblings and "pauses" of attention. Furthermore, we will maintain a specific rhythm that will remain constant during all repetitions of SURYA NAMASKARA. This is very important. We can achieve perfection slowly, and it is not essential, only the first 2 executions, because at the beginning the musculature is still rigid, especially in the morning. During training it is recommended to orientate with the face towards the Sun or towards the East (dawn). In the same way it is essential to EVOLVE CLEARLY and keep in mind, in a firm and constant way, the image of the giant sphere of force of the Sun.
 We can also meditate on the Sun, considering it a true nurturer and dispenser of the entire terrestrial life.

All our energy, even the one we use to realize the Yogic Greeting to the Sun (which we assimilate THEN FOR RESONANCE), is drawn from its splendor and its radiations, since all the nourishment with which the body is continuously synthesized and built, comes directly from the LIGHT we receive from the sun. Furthermore, each atom of our body was part, in its time, of a star similar to the Sun, or of the Sun itself. For these reasons we can think, feeling it ever more profoundly, at the focus of the cosmic divine energies that manifest themselves in the form of the Sun. Gradually, in proportion to the constant and persevering exercise of the Yogic Greeting to the Sun, we will become intimately aware of its spiritual meanings and will cease to be for us a simple set of exercises; this ineffable experience will involve our whole being, on all levels. Thanks to this constant inner attitude, THE SOLAR THIN ENERGY (HA "+") assimilated YANG - realizing SURYA NAMASKARA - will always be GIANT.

Breathing

Synchronizing breathing with movements is essential for performing the Yogic Greeting to the Sun correctly. This may seem very complicated at first sight, but after all it is nothing more than a natural respiratory rhythm superimposed on the rhythm of the movements; indeed, we will observe how difficult it will be to breathe differently from what is indicated without quickly feeling a sensation of suffocation. Instead, if we synchronize the movements and breathing, the self-certification will be that we will be able to perform a large number of series of movements without getting tired and without losing our breath.

To learn quickly to breathe harmoniously during the realization of SURYA NAMASKARA, the easiest thing is to remember where the apnea moments are:

• in the first phase (first 6 movements) we hold the breath in a position similar to an inverted "V".
• in the second phase (last 6 movements) we hold the breath always in the "V" position upside down and in the next one. Dopo espiriamo, in entrambe le fasi, tendendoci in avanti, come è logico. To facilitate the memory, we will present a summary table of the breathing-posture sequences.

When the sequence of movements will be almost automatic and we will no longer have to devote the full attention to it, we will move on to learning breathing synchronized with movements. This will facilitate the assimilation of the technique in a short time.

A USEFUL ADVICE: In the first days of practice, until the movements are still familiar, it is necessary not to take into account the sequence of breathing.

WHAT WE CAN START THE SURYA NAMASKARA PRACTICE?

For the practice of Yogic Greeting to the Sun, age has almost no importance. For example, there are very frequent cases in India of people over the age of 60-70 (including women who have had up to ten children), who have transformed almost miraculously after only a few months of uninterrupted practice of SURYA NAMASKARA . Here are some of the spectacular effects obtained, on a physical level, by elderly people, and found in SWAMI SHIVANANDA ASHRAM at RISHIKESH:

• elimination of excessive fat on the entire surface of the body;
• natural reduction of belly swelling;
• Improved Digestion
• hair loss reduction;
• return to the natural color of the nails;
• appearance and cooler color of the skin;
• perspiration, previously unpleasantly smelling, becomes odorless.

There are also frequent cases in which it is possible to see the evident rejuvenation in people of a certain age who diligently practice SURYA NAMASKARA.

Among the disorders that can be radically cured by the practice (persevering and systematic) of the Yogic Greeting to the Sun, we mention: indigestion, constipation, menstrual irregularity, apathy.

SURYA NAMASKARA also helps to overcome and eliminate lethargy (drowsiness), pessimism, laziness and malaise thanks to the intense dynamization of the solar (HA), emissive, dynamic (YANG "+") aspect of being. They can be obtained and maintained easily, thanks to the daily practice of SURYA NAMASKARA, both sexual continence and active abstinence. The famous yogi DHIRENDRA BRAHMACHARI stated that SURYA NAMASKARA allowed to store large quantities of subtle solar energy (PRANA) (HA) in the being, and our physical body becomes as luminous as the Sun. Like the Sun, this exercise consists of 12 parts. In some esoteric treatises YOGA shows how SURYA NAMASKARA actually has 16 parts, of which only 12 are easily accessible. SURYA NAMASKARA with 16 movements is extremely difficult and for this reason it is made only in 12 parts. Also in the same ancient treatises YOGA is also said that the 16 aspects of the Sun are all present only when the entire creation is on the threshold of final dissolution (PRALAYA); normally, only 12 distinct aspects of the Sun are visible.

TECHNIQUE OF EXECUTION OF THE 12 MOVEMENTS THAT, SYNCHRONIZED TO BREATH, PROVIDE SURYA NAMASKARA

1. We join the palms of the hands in the chest area, the thumbs positioned on the hollow of the neck, at a right angle to the other fingers; the column is perfectly straight and the feet are parallel and, WITHOUT TOUCHING, very close. We then exhale slowly from the mouth, throwing out all the air from the lungs; keeping the hands still, we rest our arms on the ribs. Exhaling deeply we try to expel - by slightly retracting the abdominal area - even the last molecules of consumed air. When the lungs are completely empty we contract all the muscles, starting from the feet, then the calves, the thighs, the abdomen (already contracted by forced expiration) the shoulders, the chest, the arms, the palms and the neck; therefore we systematically contract the entire body musculature.

Frequent errors to avoid: if the hands are not in the right position and if the fingers, apart from the thumbs, are not joined together, the lungs cannot completely empty the residual air.

2. We relax all the muscles and, with the arms completely stretched we go backwards, upwards, bending the pelvis area to the maximum and directing the gaze towards the fingertips. Inhale at the same time slowly and deeply with the nose.

Frequent mistakes to avoid: if we do not bend the back and the pelvis area well, the back muscles will not be sufficiently lengthened.

3. Let us breathe deeply out of the mouth, bending forward exactly as to make PADAHASTASANA. It would be ideal to place your palms entirely on the ground. We also try to bring the head to the knees as close as possible. In the final phase of the movement we partially portray the abdomen, exactly as at the beginning of the realization of UDDIYANA BANDHA (without realizing it entirely and without forcing). It is admitted that in the beginning, in the case in which we are rigid, the palms of the hands do not touch the ground.

Frequent errors to avoid: if we do not approach sufficiently with the head to the knees, the bending of the body will be less accentuated and the effects very reduced benefits.  Having the chin pressed against the chest gradually improves all imbalances in thyroid function.

4. Inhale now with the nose, keeping the right foot, including the heel, completely on the ground; the right knee is pushed forward; the leg, the thigh and the right foot form a "Z". Simultaneously we push the pelvis area as close to the right ankle as possible. The left foot goes back, but (ATTENTION!) Not to the maximum because in this case it will be impossible for us to carry out the position correctly. Then straighten your back and at the same time direct your gaze towards the ceiling (if outdoors towards the Sun), remembering (ATTENTION!) That your eyes are always closed.

Frequent errors to avoid: We will be careful not to keep the head bent or tibia of the right leg perpendicular to the ground.

5. The body must now form an inverted "V"; the heels are stretched towards the ground, reaching, if possible, to touch it. If in the previous posture we have stretched the left foot too far backwards, the inverted "V" will be too open and the heels will not be able to touch the ground. The head pushes to the maximum inwards, pressing with the chin on the chest, the back is completely straight and the inner gaze is turned towards the navel area. Then we contract the abdominal area and the muscles of the thighs (the latter contract almost spontaneously if we bring the heels closer to the ground).
   Frequent mistakes to avoid: we must not stand alone on our fingertips and we must try to avoid keeping our heads straight, since this position is not similar to an inverted "V"; we will also avoid bending the back and not contracting the abdomen.
6. Exhale with the mouth, lying on the ground. The only points of contact with the ground are: chin, palms, chest, knees and toes. In this position the abdomen cannot touch the ground, the pelvis will be well curved. Not even the nose touches the ground. This posture bends precisely the vertebral column, held in the previous posture (fig. 5) completely straight.

Frequent errors to avoid: do not lie down with the pelvis on the ground; the feet should not be oriented upwards, the toes should rest on the ground as well as the palms of the hands.  The legs (feet) must then return to the same starting point. At the beginning this is difficult to achieve, but we will be able to get there with constant practice.

7. We inhale with the nose, we raise the head as much as possible by bending the pelvis area to the maximum, but (ATTENTION!) The body does not touch the ground. The only points of contact with the ground are now the toes and the palms of the hands. This posture is not identical to BHUJANGASANA. The arms are now stretched out and the shoulders slightly backward, to allow the chest to expand forward.

Frequent mistakes to avoid: if the legs were not placed in the correct position in the previous exercise, they will not be even now. Lecosce must not touch the ground and the shoulders must not protrude forward (preventing the expansion of the chest).

8. We remain in apnea with full lungs and return to the inverted "V" position. The realization and possible errors of the movement n ° 8 are identical to those described in posture n ° 5. The heels will then be stretched towards the ground, until they are touched, if possible. We then contract the abdominal area and the muscles of the thighs (which contract almost automatically if we bring the heels closer to the ground).
   Frequent mistakes to avoid: you don't have to be alone on your toes and you need to avoid keeping your head straight, as this position is no longer similar to an inverted "V". You will also avoid bending your back and keeping your abdomen relaxed.
9. Now we maintain apnea with full lungs and invert, with respect to posture n ° 4, the position of the feet, to compress each part of the abdomen alternately and symmetrically (so we stretch the right foot while the left foot is on the ground with the plant of the foot).
   Frequent errors to avoid: another error, in addition to those presented in point 4, which derives from the previous movements 7 and 8, consists in placing the sole of the foot on the ground instead of the fingers. In this situation, we will have a tendency to incorrectly bend the left leg while the left foot will not be brought close enough to the hands. At first it is very difficult to bring the straight leg back to the starting position. To facilitate the execution we distribute almost entirely the weight of the body on the opposite foot and arm (in this case they are the left leg bent and the left arm), this will allow us to tilt the pelvis slightly and will facilitate the return of the stretched leg.
10. Exhaling deeply and slowly we return to posture 3. We then lean forward as when making PADAHASTASANA. The ideal would be to place the palms of the hands entirely on the ground; the head is as close as possible to the knees. In the final phase of the movement we partially portray the abdomen, exactly as at the beginning of the realization of UDDIYANA BANDHA (without realizing it entirely and without forcing). It is possible at the beginning, if we are still too rigid, that the palms of the hands do not touch the ground.

Frequent errors to avoid: if we do not approach the head to the knees as much as possible, the bending of the body will be less accentuated and its effects partially reduced. Pressing with the chin on the chest allows the improvement of all thyroid functions.

11. Breathing deeply and slowly through the nose, we realize the movement and posture n ° 2. So let's relax all the muscles and come with the arms completely stretched upwards backwards, flexing the pelvis area to the maximum and orienting the inner gaze towards the fingertips. Even the head is brought back.

Frequent mistakes to avoid: the arms and back should not be relaxed and the latter should be bent to the maximum; if we do not bend the back and the pelvis area well, the back muscles will not be sufficiently tight.

12. Finally, we breathe out deeply and slowly from the mouth and relax the entire body musculature, returning to the starting posture (No. 1) again. We join the palms of the hands in the chest area, the thumbs positioned on the hollow of the neck, at a right angle to the other fingers; the column is perfectly straight and the feet are parallel and, WITHOUT TOUCHING, very close. Keeping the hands still, we rest our arms on the ribs and exhale slowly with the mouth, throwing out all the air from the lungs. Exhaling deeply we try to expel - by slightly retracting the abdominal area - even the last molecules of consumed air. When the lungs are completely empty we contract all the muscles, starting from the feet, then the calves, the thighs, the abdomen (already contracted by forced expiration), the shoulders, the chest, the arms, the palms and the neck; therefore the entire body musculature is systematically contracted.

Frequent errors to avoid: if the hands are not in the right position and if the fingers, apart from the thumbs, are not joined together, the lungs cannot completely empty the air remaining