Surya Namaskara

Surya namaskara is a series of twelve physical poses or asanas. These asanas alternate between poses that stretch the spine backwards and forwards. When performed in the usual way, each asana is moved into with alternate inhalation and exhalation (except for one asana in the middle of the practice where the breath is held in external retention). A full round of surya namaskara is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg in certain poses. Surya namaskara is a gentle but also very powerful practice. This makes it open to people of all ages and levels. Because it is such a powerful practice, it is important to not overdo the practice and to rest adequately afterwards. It can be unobvious while performing the practice how much effect the series is having on the body. Maximum benefit is obtained by performing the practice regularly, rather than excessive performance in any one session.

References

Surya Namaksara,\nA Technique of Solar Vitalization,\nSwami Satyananda Saraswati,\nISBN 81-85787-35-2