Surya Namaskar: An Instruction Booklet

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The human body is nature's one of the most mar- velous creations. It is one of the most perfect machines destined to work efficiently for hundred years as per our sastras. However it is incumbent on us to maintain this machine properly with proper diet, exercise, rest and re- laxation. Sthula Vyayama, Sukshma Vyayama and Yoga comprising of asaria, pranayama, meditation etc. go to strengthen, to regulate and to enhance the efficiency of this Body-Mind Complex. It is our foremost duty to keep this body fit as it is the best instrument to reach the goal of life, as aptly said by Kalidasa.

"Sharirarnadyam Khalu Dharma Sadha nam"
Surya Namaskara is a yoga-based exercise for over- all Personality Development-Body, Mind and Intellect-a gift of Indian heritage to mankind. This being a non-sec- tarian practice, it is universal in application irrespective of caste, creed, religion, gender and nationality. Vivekananda Kendra endeavours to bring this exercise within the reach of people in all walks of life.

Surya Namaskara is a unique exercise, which gives the benefits of Sthula as well as Su kshma Vyayama. Any able-bodied person from 8 years to 80 years can perform this exercise. It is specially beneficial for students for children in their growing age. It enables them to achieve, a) balanced physical growth, b) healthy and efficient body c) balanced state of mind d) enhanced work effi- ciency through concentration, alertness, memory devel- opment and emotional control.

Surya Namaskara tunes up the functioning of vari- ous systems in the body, such as the sensory, respira- tory, digestive, circulatory, and muscular and nervous sys- tems. Mantras chanted while performing the Namaskaras generate minute vibrations in the body correcting the func- tioning of exocrine and endocrine systems of glands.

It is ideal that a set of 12 Namaskars should be practiced at a time, which takes about 15 minutes.

Surya Namaskara practice starts with Prayer to the Surya- the World Nourisher.

Thereafter each Namaskara practice starts with Prayer to the Surya - the World Nourisher. Thereafter each Namaskara is done with offering obeisance . to Surya invoking a name of Surya along with the corre- sponding Bija Mantra. Every Namaskara has a cycle of 12 steps each position giving specific distinct benefit.

In the following pages all the information about Surya Namaskara is given in detail such as:
a) Prayer and its meaning.
b) Meaning and effect of six Bija Mantras and 12 names.
c) Process, Precautions and Benefits for each of the 12 positions.
d) Do's and Don'ts for practicing Surya Namaskara.