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February 2, 2017 By Dr. Viral Thakkar 6 Comments

Surya Namaskar-The 12 Commandments of Sun!

surya-namaskarAvinash, 40 years is hypertensive, diabetic and obese. He has a hectic lifestyle that involves lots of travel. His dietary habits are ill-disciplined and there is no physical activity. He visited me to tell him a mantra which can be followed easily and anywhere for his health. There are many people like Avinash who are concerned about their health but a busy lifestyle is a huge road-block to pursue anything. For such people the practice of Surya Namaskar- Sun Salutation is an ideal habit to inculcate. It is a dynamic exercise which can be done by anyone, at any age and the time required to practise this is not more than 10-15minutes.

Sun is the basic source of energy on the basis of which everyone exists. The importance of sun and the energy it provides is revered in various traditions. The energy of the sun has tremendous healing power, if tapped in the right way the results are miraculous in physical and mental ailments.

  1. Pranamasan- Stand erect with feet together. Join the palms together in front of the chest in a ‘namaste’ pose. Usually your hands will fall around your heart. Inhale and exhale slowly and gradually. This posture helps to induce a state of relaxation, calmness, gratitude and love.
  1. Hastauttanasana- Join your hands together again, inhaling stretch both arms above the head, palms facing upward. Arch the back and stretch the whole body backwards. This posture stretches the chest and the abdomen and lifts the energy to the upper parts of the body propelled by inhalation. It is an excellent stretch for the back muscles making it stronger.
  1. Padahastasana – Bend the body down while exhaling and keep the spine straight. Keep the legs straight and perpendicular to the ground. The knees should ideally be straight; don’t force yourself, but try to touch your feet. In due course you will!

This posture impacts the abdominal organs- liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases and female disorders such as prolapse and menstrual irregularities are relieved. A healthy flow of blood is sent to the spinal nerves as they are stretched and toned. The hamstring muscles at the back of the thigh and calf muscles are stretched and toned.

  1. Ashwa Sanchalanasana – While inhaling, extend the left leg back and drop the knee to the ground. The right knee is bent and kept between the hands and the right foot placed flat on the ground. Lift the spine and open the chest. Concentrate at the eyebrow center. This posture tones the abdominal organs and gives flexibility to the leg muscles during stretching. It is a balancing posture because the spine lengthens upwards while the hands are grounded.
  1. Parvatasana (Mountain posture)- On the exhalation bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms, so that the body forms a triangle with the floor and you look like a mountain! Try to place the heels flat on the ground.

This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and Achilles’ tendons and makes the spine straight and taut. It relieves varicose veins and tones spinal nerves. Parvatasana pulls up all the abdominal, pelvic and side muscles, stretches the spine and ribs, loosens the hips, stretches and exercises the usually inactive waist zone and helps to reduce a fat, flabby and protruding abdomen. It also aids correct breathing.

  1. Ashtanga Namaskara – Exhaling gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs – toes, knees, chest, hands and chin touch the floor. The buttocks are kept up. You can hold your breath. This posture develops the chest and strengthens arms. It sends additional blood to this area helping to rejuvenate the nerves. It works and improves the muscles of all the 8 limbs involved.
  1. Bhujangasana- On the inhalation, lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. This pose expands the all organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves.

From here on, you will do the poses in a reverse action.

  1. Parvatasana (Mountain posture) Exhale and get back to posture 5
  1. Ashwa Sanchalanasana- Inhale and swing the right leg forward between the hands. The left leg remains back. Resume posture 4. 
  1. Padahastasana (Hand to foot posture)- Exhaling, bring the left foot forward. Join both legs and resume posture 3
  1. Hastauttanasana (Raised arm posture)- Inhale, raise the trunk up and bend backward. Resume posture 2
  1. Pranamasana (Salutation posture)- Straighten the body and bring your hands in front of the chest. Resume posture 1.

These simple set of 12 exercise postures ensures that you begin your day with a bang! As a Doctor who understands the science of human body, I believe these set of exercises are a boon. Every posture in Surya Namaskar has a corresponding effect on our internal organs as described above. For best results, one should practise these steps with deep inhalation and exhalation. You can also do each pose quickly and have 2-3 cycles of Namaskar, but for best results, take deep breaths- 5-8 for each pose.

It is not only beneficial for the physical body, but it leads to mental and spiritual growth if done regularly. In ancient literature even Patanjali describes it as a complete exercise- involving every muscle, joint and organs. It balances all the systems of human body- it rejuvenates the cells of the body leading to an ideal health state. The above mentioned benefits are just a few of the huge list of advantages.

Salute the Sun! Salute your Health!

Surya Namaskar is a set of 12 poses (steps), if performed in sequence every day with correct breathing is the best gift one can give to one’s own self. Ideally, these poses should be done empty stomach, at the time or just before sunrise. I will introduce you to each of these poses and the significance of each.

About Dr. Viral Thakkar

Dr. Viral Thakkar, M.B.B.S is a general physician with extensive experience in community and preventive medicine. He also has a vast experience in emergency care. With years of experience in allopathy and understanding of NLP (Neuro Linguistic Programming) and Mind Empowerment, Dr. Thakkar is a firm believer that the body can cure itself with the right management. The human body is the best software designed by creation which guides every moment to keep one healthy. The body produces the disease and also has an innate ability to heal. Modern medicine is a quick fix to the disease (body) but, ignores the mind and soul which are an important aspect of human existence. Hence a holistic approach of healing of mind, body and soul is essential and modern medicine should be judiciously used. He practices what he preaches. Meditation and yoga along with a complete diet govern his lifestyle. As a mentor, Dr. Thakkar conducts individual sessions, group sessions with corporates and civil society groups on ideal lifestyle.

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Comments

  1. Madhu Chitale says

    February 3, 2017 at 8:57 pm

    Is it true that people with arthritis shouldn’t practice it..I am over weight but love doing it can I do it..

    Reply
    • P G Kulkarni says

      February 25, 2021 at 2:47 pm

      Dear Madhu ma’am,

      I came across this amazing post and these questions that don’t seem to have been answered. Perhaps Dr. Thakkar has been excessively busy.

      As a newly certified Yoga practitioner, I assure you that you can do Yoga and Surya namaskar under the supervision of a certified teacher. Discuss your condition and the severity with your trainer and allow them to suggest variations to you. Weight is usually a consequence of some underlying issue and may not be the cause of it. So please take time and discuss your options with a certified trainer before you indulge in any exercise regimen.

      You can do this as gently and perhaps do just one round per day in slow, careful movements. You do not have to do this as vigorously as others and be completely mindful of every movement that you do.

      I wish you the best with your practice.

      P.G.

      Reply
  2. DS says

    April 4, 2017 at 9:48 pm

    Hi, I practice Surya Namaskar regularly. However, in the image shown on this page, Step 5 and Step 9 do not fit in with the flow of body postures. Even the image for those two steps suggest a misfit with other images. Following the idea behind asanas and pranayam, Step 4 -> Step 5 and Step 8 -> Step 9 seem to be discontinuous. Is the image correct?

    Reply
    • P G Kulkarni says

      February 25, 2021 at 2:41 pm

      Dear DS,

      I am a yoga practitioner and I approve of this image. This image is the 12 step method that is taught by the Patanjali School of Yoga. If you enroll for Yoga at SVYASA – which is a deemed to be university at Bangalore, you will be taught this form of Surya namaskar. They teach 2 methods – 1 is this exact same one – with 12 steps and the other one is a 10 step method, which includes step 5 and step 9 – Sasankasana.

      This is not a misfit. The idea of surya namaskar is not just to salute the Sun God, but to invigorate the body and mind in a balanced manner. The balance is brought about by Step 5 and step 9 as a form of recovery / restoration phase. Each step helps in either drawing the energy up or rooting it. In this repetitive step, you recover and surrender the energy and renew your outlook towards the steps that follow.

      This is the only step where you normalise your breathing and take a moment’s breath before proceeding. Please also visit / browse for SVYASA Youtube channel. They have uploaded the same version of Surya namaskar. You may watch and follow.

      Happy practice to you!!

      P.G.

      Reply
  3. Yoga Teacher training in Rishikesh says

    April 24, 2019 at 2:18 pm

    Nice post and unique article. thanks for sharing this informative post and well written.

    Reply
  4. P G Kulkarni says

    February 25, 2021 at 2:34 pm

    Dear Dr. Thakkar,

    Can I please have your email id? I have a small matter to discuss about this blog post. Please let me know where I can email you at.

    Reply

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