Practicing Suryanamaskar the correct way!

It is important that Suryanamaskar is learnt under proper guidance.

(Note: This write-up is prepared mainly for regular practitioner of yoga, hence the basic yogic and anatomical and
physiological terms have not been explained in detail.)

Benefits of practice of suryanamaskar need no introduction to regular practitioners of yoga. There are many versions of
suryanamaskar in practice. Over many years of observation of my own practice and feedback from my patients, clients
and students, I have learnt that suryanamaskar could be practiced in two very distinct ways. One approach has a very
stimulating effect physically, physiologically and mentally and may even trigger the stimulation of sympathetic nervous
system, while the other approach has a very balancing and quietening effect on mind, although physically, there may be
some stimulating effect.

I have found the second approach more effective and very beneficial. The criteria to check, whether you are doing it
correctly or not is simple. As you proceed with the number of rounds of practicing Suryanamaskar, your pulse rate may
increase significantly but the rate of respiration should remain the same as at the beginning.

In order to start at the beginner’s level and progress to the advance level, you may practice Suryanamaskar as per the
following steps.

1. Start with yogic sukshama kriya, and practice until body becomes flexible and strong enough and stamina builds up
to practice suryanamaskar. This may take from a few days to a few months depending on the present condition of
your body. Have patience, don’t push yourself unrealistically.
2. Then start practicing individual postures of suryanamaskar until you can perform them correctly, comfortably and
rhythmically. This may take a few days.
3. Now start practicing the entire set of suryanamaskar, i.e. all the twelve postures in proper sequence and rhythm.
Start with three rounds. Each round of Suryanamaskar consists of two complete Suryanamaskar, which means six
Suryanamaskar in three rounds. Aim to finish the twelve consecutive postures of each Suryanamaskar in about 20
to 30 seconds, which means - one round of two Suryanamaskar in about 40 to 60 seconds. If required, take 10 to 30
seconds pause after each round. Continue to practice three rounds with pause in-between, until you can practice
the three rounds rhythmically, effortlessly and without exertion.
4. Next, try to complete the three rounds effortlessly, without any pause in between. You must breathe normally and
effortlessly throughout, and not loose breath even if not pausing in-between the rounds. This is critical for the
proper practice of suryanamaskar at the advance level. This may take a few days.
5. Now begin to increase the number of practicing rounds of Suryanamaskar one at a time, until you reach to twelve
rounds effortlessly. Stop increasing the number of rounds, if feel tired, and keep practicing at that certain level for
a few days until you are ready to progress further.
6. Remember, you must progress effortlessly!
7. I believe that at least twelve rounds of suryanamaskar must be practiced before commencing the practice of
advanced level asana series.

You may refer to “Asana, Pranayama, Mudra, Bandha” by Swami Satyananda Saraswati or any other resource material
for more information on Suryanamaskar for details of sequence, breathing and awareness during the practice.

Nimesh Shah
Yoga and Lifestyle Consultant
M.E. (University of Auckland, NZ)
Diploma in Yoga and Cert. in lifestyle counselling
(Wellpark College of Naturopathy, Auckland, NZ)

Nimesh Shah