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# Surya Namaskar
Cover image
# Contents
* Introduction
* Illustrations
* Explanation of illustrations
* The greatest things
# Introduction
Our ancients were wise and intelligent people. In every sphere of
human endeavour they had made experiments and discoveries and had
left the fruits of their labour for posterity.
Surya Namaskar is one of such things in the field of health and
physical fitness. The Sun is considered to be the source of
life-energy. Our ancients found that a set of bodily movements,
practised in the soft sun of the morning, in the form of oblation,
gave them an abundance of health, vitality and spiritual uplift.
In modern terms of physical exercises, Surya Namaskar may be called a
compound exercise. Here, ten or twelve different movements are done
consecutively, in a smooth and graceful manner, with proper
breathing. To complete one cycle one has to do all the ten or twelve
movements. One has to do several such cycles according to the
strength and endurance of the individual. All the major muscles and
joints of the body come into play, one gets a good stretch and a
thorough exercise of the whole body. The body becomes strong,
supple, agile and healthy.
Surya Namaskar is a system of exercise for the common man and can be
practised by men and women alike. One should start with a number of
cycles that one can do comfortably. The number then can be gradually
increased until one feels that the body is getting a good workout.
The same number can then be continued on a regular daily basis.
One will draw great benefit from Surya Namaskar if, side by side with
its practice, one observes the health rules. They are, besides
regular physical exercise, nourishing food of the right amount at
regular intervals, sufficient sleep and rest, observance of personal
and environmental hygienic conditions, a satisfying work and tranquil
mind with a happy heart.
A daily walk of one or two miles will also be found very beneficial.
There are two versions of Surya Namaskar. In one there are ten
movements and in the other there are twelve in a cycle. It will
definitely be better to do the cycle of twelve movements.
But if one finds it difficult, one can surely do the cycle of ten
movements. I have indicated in the illustrations and text which two
movements can be eliminated, if one prefers to do the ten-movements
cycle. Breathing as indicated must be strictly adhered to.
One should be properly dressed so that excess clothing does not
interfere with free movements. During cooler months care should be
taken not to catch chill during exercise. It will be preferable to
do Surya Namaskar in the open when the weather permits. One can do
it also in a well-ventilated room.
Try to do the movements as correctly as possible. In the beginning
one may find it difficult to stretch the limbs properly. But with
regular practice and patience this difficulty will gradually pass
away.
It is highly imperative that full concentration during the practice
of Surya Namaskar is maintained. For, it is the full concentration,
or the lack of it, that will make this exercise system a success or a
failure.
25.04.86
Pranab Kumar Bhattacharya
Director
Department of Physical Education,
Sri Aurobindo Ashram, Pondicherry-605002.
# Illustrations
Illustration, Surya Namaskar steps
## Inhale
Steps 1, 3, 7, 10
## Exhale
Steps 2, 4, 8, 11
## Inhale & Exhale
Steps 5, 6, 9, 12
There are two modes of performing Surya Namaskar. In one, there are
twelve steps and in the other ten. In the ten-step Surya Namaskar,
the 5th and 9th steps are omitted.
# Explanation of illustrations
Starting Position: Stand erect with feet together and hands folded.
* 1. Raise the anns sideways and upward above the head, join them
together, bend the trunk backward. Inhale.
* 2. Bend the body forward and downward, forehead touching the
knees, palms touching the ground on either side of the feet, knees
straight. Exhale.
* 3. Crouch and place the right leg backward, make it as straight
as possible with the left knee between the anns, back arched, chest
held high and head up. Inhale.
* 4. Take the left leg backward, in line with the right leg and
rest only on palms and toes, keep the body straight from head to
toes. Exhale and hold the breath.
* 5. Bend the knees, rest them on the floor without changing the
position of the palms and toes, touch the forehead on the ground.
While taking the position inhale, and then exhale.
* 6. Without moving the palms and toes, come forward, perfonn a dip
by bending the anns, body weight on palms and toes. While taking
the position inhale, and then exhale.
* 7. Straighten the anns, back well arched, head up, without
changing the position of the palms and toes. Keep the knees off
the ground. Inhale.
* 8. Raise the hips, keep the anns and legs straight, heels
touching the ground, bring the head between the anns. Exhale.
* 9. Same as 5th position. Inhale and exhale.
* 10. Take 3rd position with right leg between the arms. Inhale.
* 11. Return to 2nd position and exhale.
* 12. Inhale and return to starting position.
There are two modes of performing Surya Namaskar. In one, there are
twelve steps and in the other ten. In the ten-step Surya Namaskar,
the 5th and 9th steps are omitted.
# The greatest things
* The Best Day: Today.
* The Greatest Sin: Fear.
* The Best Gift: Forgiveness.
* The Meanest Feeling: Jealousy.
* The Greatest Need: Commonsense.
* The Most Expensive Indulgence: Hate.
* The Greatest Trouble Maker: Talking too much.
* The Greatest Teacher: One who makes you want to learn.
* The Wisest Man: One who does what he thinks right.
* The Worst Bankrupt: The soul that has lost its enthusiasm.
* The Cheapest, Easiest, Stupidest Thing to Do: Fault-finding.
* The Best Part of any Religion: Gentleness and Cheerfulness.
First Edition: 15th August, 1986
Second Edition: 24th April, 1991
Third Revised Edition: 18th October, 1996
@ Sri Aurobindo Ashram Trust
Illustration demonstrator: Gopal
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