Yoga and Meditation »Suryanamaskaram

Pranamasana Prayer Pose or Salutation Pose
Pranam (or pranamam) means salutation and asana is a posture. Pranamasana is the posture of prayer. Here you stand erect, keeping feet together and holding hands together before your chest. You can either keep your eyes closed or keep the gaze straight in front you. It is the starting and finishing pose of Surya Namaskar.

The Procedure

Stand facing the sun. Body erect and feet close together. Keep hands joined together just in front of your chest. Close your eyes or keep the gaze at straight level.

This pose is ideal for prayers and chanting mantras.

If in surya namaskar, this pose ends with an exhalation.

The Benefits of Pranamasana

This asana gives balance to your body and eases your nervous system and body.

Anyone who can stand erect can practice this asana without any precautions or guidance.

Hastauttanasana (Hasta Uttanasana) Hand Raising Pose
Hastauttanasana is simple extension of pranamasana or prayer pose. Here you raise your folded hands from before your chest to above your head and beyond while you bend backwards.

This is the second step in surya namaskar or sun salutation pose.

The Procedure

1. Stand in Pranamasana. i.e. stand erect with you feet held together and palms held together before your chest as in a prayer.

2. Without separating your hands, slowly raise them above your head as you slowly inhale.

Slowly exhaling, come to pranamasana or continue to Padahasthasana, the third step of surya namaskar.

Benefits of Hastauttanasana

This asana stretches your muscles at arms and abdomen. It tones the abdomen, strengthens digestive system and respiratory system. This asana is also good for eyes.

Ashtanga Namaskara
Ashtanga Namaskara is the sixth stage of Surya Namaskar, where your body is balanced on your palms and toes while your chest, forehead, nose and knees touch the ground.

The Procedure for Ashtanga Namaskar

1. Assume Parvatasana Mountain Pose. Raising your hips while balancing your body weight on palms and toes while keeping your body straight.

2. Raise your head forward and lower all parts of your body so that your forehead, nose, chest and knees touch the ground.

The benefits of Asthanga Namaskara

This pose is similar to popular push-up exercise. It strengthens your chest muscles, shoulder muscles and upper arm muscles.

Ashwa Sanchalasana (Equestrian Pose)
Ashwa Sanchalasana or equestrian pose or horse pose is the fourth step of Surya Namaskar.

Here you extend your right foot backwards from padahastasana pose.

The Procedure for Ashwa Sanchalasana

1. Come to Padahastasana Pose. I.e. stand erect and place your hands palms down on ground on either side of feet while not bending your knees.

2. Extend your right foot backwards while keeping the left knee before your arms. Look straight in front of you.

Ashwa Sanchalasana stimulates all your internal organs. Ashwa sanchalasana stretches and strengthens your muscles at leg. It increases mental alertness and helps mind focus on any single point.

Suryanamaskar (Sun Salutation)
Suryanamaskar (Surya Namaskar or surya namaskaram) or sun salutation is a comprehensive rejuvenating exercise that includes yoga asana and pranayama. There are two different methods of surya namaskar. One method has a series of 12 steps and the other has 10 steps.

Suryanamaskar can be practiced in the morning and in the evening.

The steps included in Surya Namaskar

1. Stand facing the sun, with feet held together and hands folded before your chest, as in prayer. Breathe normally. Pranamasana posture.

2. Inhale. Raise your folded hands above your head and bend backwards. Hastauttanasana (hasta ustanasana) stage.

3. Slowly exhaling, lower your hands to your front and bend forward until your hand is placed on the ground. Take care not to bend your knees at this stage. Padahasthasana stage.

4. Inhale and stretch your right leg backwards as wide as possible, while keeping the hands firmly on ground. The left knee will be between your arms. Look straight in front of you. Ashwa Sanchalasana stage.