Among the exercises prevalent in the world, ‘Surya Namaskar'(Sun Salutation) is the best, most accessible, and completely scientific exercise for everyone. It can be performed by everyone, young and old, men and women. Ayurveda has considered the Sun as the God of health since its inception. Now, even renowned figures in Europe and America have accepted the Sun as the God of health, instead of Hygiene. In the monthly magazine ‘Physical Culture’, July 1926, Dr. Gardner Ron wrote, “Sit naked in the sun. The Sun is the king of physicians and medicines. The scriptures say that the Sun is the root of health.”
Surya Namaskar (Sun Salutation) is such an exercise which not only increases physical strength but also leads to mental development, because Kaseru-Sankoch (sixth asana of Surya Namaskar) and Kaseru-Vikasan (seventh asana of Surya Namaskar) exercise the nervous system, due to which the nervous system gets strengthened and gains mental strength. Hindus consider the Sun as a symbol of God and by worshipping it, they make spiritual progress.
Thus, Surya Namaskar (Sun Salutation) leads to all-round progress – physical, mental, and spiritual. In the morning, as long as the colour of the Sun remains red, rays called Ultraviolet Rays emanate from it. Nowadays, many incurable diseases are cured by artificial ultraviolet rays. Then, if Surya Namaskar exercise is done in natural ultraviolet rays, how much benefit will it bring; every thoughtful person can imagine this for himself.
Various postures of Surya Namaskar
(1) Join your hands, push your chest forward, and keep your back straight. The toes of both feet should be together, with a one-inch distance between the toes. Stand straight and erect. Keep your gaze fixed on the tip of your nose.
(2) Bring both hands down and place them in front of the feet. The knees should not bend forward at this time.
(3) Keeping the hands and left foot in the second position, extend the right foot as far back as possible. Keep your chest extended and gaze upward toward the sky.
(4) In the third posture, bring the left leg back and join it with the right leg. The palm and fingers should all be on the ground.
(5) The palms should not be moved from their position, and the head should be brought between the hands while being brought towards the ground. The chest should touch the ground between the hands, and the head and knees should also touch the ground, meaning all eight limbs should touch the ground.
(6) In the fifth posture, bend down on the ground until both hands are completely straight.
The head and chest should be slowly brought upwards and the gaze should be kept towards the sky.
(7) Bring the head and chest between the hands and come into the fourth posture.
(8) In this, the left leg should be kept behind and the right leg should be brought between both the hands.
(9) This asana should be performed as the second asana.
(10) This asana should be performed as the first asana.
While moving the hands and legs back and forth, the first salutation should be done with the right hand, then the second with the left hand, and the third with the right hand again, in this sequence.