Surya

Namaskars

G.N. Rao
Ypemaheerd 76, 9736 MC Groningen, tel. 050-5411699

Introduction
Salutations to the Sun, known as 'Surya Namaskaras 'in
Sanskrit, is one of the oldest forms of spiritual and physical
culture in India.
It is spiritual in the sense that reciting the names of the Sun and
breathing rhythmically calms and helps promote an ego-less state
of mind.
Physically the movements directly act on the spine, stomach, legs
and arms and strengthen all the systems ( digestive, respiratory,
nervous, etc ).
According to the tradition, there are 12 steps to a cycle. You repeat the cycle 12 times. Each cycle has a name in Sanskrit, each
name is self-explanatory of the sun's qualities.
Strictly speaking, the Salutations to the Sun do not come into the
purview of the Yogic curriculum. However, convinced about the
benefits, some schools add the Salutations to the Sun to some of
the Yogic postures, especially standing Asanas.
One advantage of Salutations to the Sun is it does not take much
time, unlike some Asanas, and at the same time tones up the
whole system.
Of course, different schools have some minor differences in teaching the Salutations, but the steps are the same. For example,
some schools start with the right leg and come back with the left
in the same cycle. Some schools do not start with hands together
and also do not end with hands together. In that case, there are
only 10 steps and not 12.
Some schools teach a more energetic form ( power Yoga? ). They
throw both feet back rigorously. Step 3- 5 omitting 4.
We are presenting a simple, pure form, without going into all the
variations, so that they are accessible to all. One also does not
need to recite the names of the Sun.
However, it is always better to learn under someone who knows
the subject.

With lots of success!

G.N. Rao.

Step 1
1. Stand straight, with feet together,
and with hands together.
2. If you wish you can say 'Om Mitraya Namah' (my salutations to the
sun, who is friend of all).
It is not compulsory.

Step 2
1. While breathing in, raise your arms,
palms forward and bend backwards,
as much as you can, keeping your
arms straight.
N.B: People with neck problems
should not bend the neck
backwards.

Step 3
1. While breathing outbend forward,
as much as you can. Try to place
your hands on the ground.
2. Traditionally, the nose should be
touching between the knees, without
bending the knees.
N.B: People with severe back problems should not force.

Step 4
1. While breathing in take your right
foot backwards. Keep weight on the
hands and left foot. Hands should
be flat on either side of your foot.
2. It is easier if you rest your right
knee on the floor.
3. You can also keep your leg
straight.

Step 5
1. Take your left foot back next to
your right foot and push backwards,
so that heels can touch the ground.
2. In the beginning, one may find it a
bit difficult and heels may not be
completely on the ground. Then, one
can go backwards, as much as one
can.
3. One should not move the hands.

Step 6
1. While breathing out, lower your
knees and fore-head to touch the
ground.
2. One should not completely liedown.
3. If this is too difficult, you can sit
back on your knees and rest your
forehead on the ground.

Step 7
1. While breathing point your feet
backwards. Push up your arms.
Straighten your legs and look up.

Step 8
N.B: From hereon the steps from 5
to 1 repeats.
1. While breathing out go backwards
so that the heels touch the ground,
and push up on your arms.
In the initial stages, it may be difficult
to place heels on the ground but go
backwards as much as you can.
One should not move the hands.

Step 9
N.B: This is the same step as in Step
No. 4. The only difference is, this
time we bring the left-foot forward.
1. While breathing in bring your left
foot forward. To be precise, it should
come in between the hands.
2. In the beginning one may find it
difficult. So bring it forward, as much
as one can.
3. One should not move the hands.

Step 10
N.B: This is the same step as step
No. 3
1. While breathing out bring your
right-foot forward next to your left
foot and try to straighten your legs.
Traditionally hands should be flat on
ground, knees straight, and forehead
touching knees.

Step 11
N.B: This is the same position as
the Step No. 2.
1. While breathing in straighten your
body. Raise your arms above your
head keeping them straight.
2. Bend backwards as much as possible.
N.B. People with neck problems
should not bend the neck backwards

Step 12
N.B: This is the same position as
Step No. 1
1. Stand straight with feet together
and hands together.
Now, one cycle is completed. If you
want to start the second cycle, follow the steps that are explained.
According to the tradition, there
are 12 cycles, with the Sanskrit
names. But, one can also do 6 or 4
times, as one wishes. The Names
and their meanings are on the next
page.

Salutations of the Sun

1

OM Mitraya namah

(The friend of all)

OM Ravaye namah

(Praised by all)

OM 'Suryaya namah

(The guide of all)

4 OM Bhanave namah

(The bestower of beauty)

OM Khagaya namah

(Stimulator of the senses)

OM Pushne namah

(The nourisher of all)

OM Hiranyagarbhaya namah

(The creator)

OM Marichaye namah

(Destroyer of disease)

OM Adityaya namah

(The inspirer)

10 OM Savitrye namah

(The purifier)

11 OM Arkaya namah

(The radiant)

12 OM Bhaskaraya namah

(The illuminator)

G.N. Rao received his training as a yoga teacher from the wellknown Kaivalyadhama Yoga Research Centre, at Lonavia,
near Bombay in India. At this centre, traditional Yoga techniques are researched and refined in the light of modern science. He is also a Yoga therapist and has worked with medical
personnel on the treatment, through Yoga, of a number of different ailments.
Mr. Rao has taught Yoga for twenty-five years, including eight
years with the Kaivalyadhama Research Centre, seven years
as Vice-Principal of the Kaivalyadhama Health Centre in Bombay and ten years at Rishi Valley School (J. Krishnamurthi
Foundation, India). As well as teaching, he has published a
number of articles on Yoga in leading magazines in India and
the U.K., dealing with such problems as hypertension, heart
attacks, asthma, digestive disorders, diabetes, spinal ailments
etc.
Since 1990 he has been working independently, conducting a
number of Yoga training programmes, therapy workshops
and meditation classes in several European countries.
Besides being an authoritative figure in the field of contemporary Yoga, G.N. Rao has studied Vedanta Philosophy in depth
and is well versed in meditative techniques and Vedic chanting.