Surya namaskara (Salute to the Sun) is a form of sun worship and self vitalization that is said to have been handed down from the enlightened sages of
the Vedic Age. Surya namaskara can be practiced on varying levels of awareness ranging from that of simple physical exercise to a complete sadhana which incorporates asana, pranayama, mantra
and chakra meditation.
The physical base of the practice links together twelve asanas in a dynamically performed series. These asanas are ordered so that they alternately stretch the spine backwards and forwards. When performed in the usual way, each asana is moved into with alternate inhalation and exhalation (except for the sixth asana 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 first through the series. The
practice is spiritually deepened when the accompanying mantras and chakra meditation points are performed in each position.
Surya namaskara is traditionally performed at sunrise when it is most spiritually effective.Surya namaskara is a gentle practice. This makes it open to people of all ages and levels. However, it is also a very powerful practice and it can be unnoticed while performing the series how much effect it is having on the body. It is important to not overdo the exercise and to rest adequately afterwards. Usually practitioners rest in shavasana (the corpse pose) while their respiration and heartbeat return to normal. Maximum benefit is obtained by performing the practice regularly, rather than excessive performance in any one session.