Guidelines for Surya Namaskar

Number of rounds
There can be no set rules as to how many rounds of Surya Namaskara are to be practised. However, it should never be continued up to the point of exhaustion. The practitioner should become aware of his own physical condition and limitations, and avoid strain at all times. Please remember that Surya Namaskara is a powerful practice which, if overdone, can lead to unpleasant aches and pains and the symptoms of internal cleansing such as acute inflammation, boils, rashes, colds or even diarrhea. These symptoms quickly subside with rest.

As a suggested program, beginners can start off with 2 to 3 rounds performed slowly, and as the physical condition improves, work up to 12 rounds. A good daily practice is 6 rounds performed slowly then 6 quickly. Advanced students can practise 24 to 54 rounds daily, and in special cases, diseases, or to purify the body, a daily practice of 108 rounds may be undertaken, but only under competent guidance.

After completing the required number of rounds, the practitioner should relax in shavasana for a few minutes.

When and where to practice

The ideal time to practise Surya Namaskara is at sunrise, the most peaceful time of the day, when the atmosphere is full of the sun's ultraviolet rays, so important for the body.

Make a habit of rising early, answering the call of nature, taking a bath, and practising Surya Namaskara.

Whenever possible, practise in the open air, wearing light and loose clothing to allow the skin to breathe and to absorb the sun's energy.

Surya Namaskara is ideally practised facing the sunrise, on a blanket spread over the floor or ground. It if is not possible in the early morning, then the practice can be done at any convenient time, provided the stomach is empty. No food should be taken for at least three to four hours beforehand. In the evening before dinner is also a good time to practise, as it stimulates the digestive fire.

Overcoming body stiffness
Sometimes stiffness or structural defects in the body make it impossible to perform each movement fully. In this case the teacher can advise suitable variations until the body becomes supple enough, or the defect is overcome.

Stiffness in the body can be due to three main causes:

1. Muscular tension and muscle bulk.

2. Tightness in the tendons and ligaments.

3. Toxic deposits in the joints.

Regular practice, particularly performing the movements slowly and holding the postures with as much relaxation as possible, will overcome all these problems. Those who are used to body building exercises need not fear losing strength or reducing muscle bulk through yoga. Surya Namaskara leads to flexibility, endurance and efficient use of muscles. Not only do the muscle groups coordinate, but yoga trains us to develop coordination within the structure of the muscle itself leading to greater overall strength.

Holding each posture allows the muscles and tendons time to stretch a little. Once the tendons have been stretched, they will remain that way and maintain a degree of suppleness in the body.

The joints can be kept supple with regular practice, and by a toxin free diet, preferably vegetarian. Reduction of salt intake also helps. For those with extremely stiff bodies, the pawanmuktasana series of exercises is recommended as preparation for Surya Namaskara.