Suryanamas ar can do to your body what months of dieting cannot.

And it can do to your mind what no spiritual discourse can. Not surprising, the world is going crac ers over this ancient yogic tradition of worshipping the rising sun. What with the li es of Jennifer Aniston, Victoria B ec ham and Kareena Kapoor endorsing it over gym wor outs and bizarre diets. From improving your posture, strengthening muscles to whittling extra inches aro und the waist, the benefits of Suryanamas ar are many, provided you adapt it the right way. A set of 12 fixed, cyclic postures define Suryanamas ar which when p erformed repeatedly at an easy pace can bring a sense of well being, almost imme diately. However, those with a heart condition, arthritis or slip-dis , need the ir doctor's consent before starting the routine. Suryanamas ar's surging popular ity notwithstanding, jumpstarting a schedule is most definitely not the best thi ng to do for a fitness novice. If you have been gravely out of form in a way tha t you haven't stretched your muscles in ages, first give your body some time to open up, which you can do with some flexibility and stamina-building exercises b efore embar ing on the more arduous 'Suryanamas ar'. And once your body has registered a certain fitness level, you can begin with a set of three Suryanamas ars in the first instance and increase it to five then t en and more depending on your stamina. Anymore than cloc ing up numbers, it is i mportant to get each posture right, for the very essence of this yogic ritual li es in perfecting every move. To say the least, it can be an uphill tas for begi nners. But our expert-bac ed warm-up exercises are sure to ma e Suryanamas ar le ss strenuous and ever so graceful. 1. Nec : Breathe in while you turn your nec to the right and breathe out as you come bac to the starting position. Again, breathe in while turning your nec t o the left and breathe out in the centre. Repeat this movement thrice. Rotate yo ur nec first cloc wise and then anti-cloc wise. 2. Arm and shoulder: Stretch your arms out in front of your chest and move your palms up and down, then sideways. Further on, rotate your fist cloc wise and ant i-cloc wise. To relax your arms, place your palm on your shoulder and move your shoulders first cloc wise then anti-cloc wise. 3. Knee: Bend forwards with your palms resting on your nees, join your nees an d move forwards and bac wards. End the routine by rotating your nees cloc wise and anti-cloc wise. 4. Stomach and bac : Interloc your fingers over your chest and slowly raise you r hands upwards while you breathe in and stand on your toes. Return to Position 1 as you breathe out. Repeat this cycle three times. 5. Legs and waist: Stretch your legs wide in standing position, touch you left t oe with the right hand, then the right toe with the left. Keep your nees straig ht while you do so. Repeat a few times. By now your body is suitably warmed up to begin the Suryanamas ar routine. Here is a step-by-step account of the 12 postures. Don't try this routine on a mat, y ou are better off on the bare floor or on the grass. Posture 1# Stand erect, ideally facing the morning sun. Fold your hands in praye r close to your chest and chant 'Om Suryadevaya Namah' thrice. Posture 2# With your hands together raise your arms up in the air while you brea the in. Bend over bac wards forming an arch from the hands to your feet. The fle xibility of the spine is ensured in this posture.

Posture 3# Bring your hands down while you breathe out to touch the floor on eit her side of your feet. In this posture, it is imperative to eep your nees stra ight as you bend forward from the waist, and your head as close as possible to t he nee. This posture helps melt the excess fat around the stomach by aiding dig estion. Posture 4# While breathing in, put your hands flush with the floor and lower you r hips and stretch your left leg bac , allowing it to balance on your toes, and your right leg bent in a crouching stance. With your hands firmly on the ground and your arms straight as a die, raise your head upwards to face the s y. This o ne is for the flexibility of spine and leg muscles, and boosts immunity from dis eases. Posture 5# As you breathe out, let your hands stay firmly on the ground and push your right leg bac parallel to the left. Ma e sure your feet firmly touch the ground and your hip raised high. With your arms and nees straight lower your he ad to face your navel. Posture 6# Hold your breath as you bring your hips down while eeping your hands and feet in the same position, and stretch your whole body near the floor. With your face downward, bring your chest and nees to lightly brush the floor, and hold your hips slightly high. At this juncture, 8 points of your body are touchi ng the floor - your palms, forehead, chest, nees and toes. Posture 7# This posture is a mere extension of Posture 6, in that you breathe in and straighten your arms and lift your chest upward in an arching stance, and y our head thrown bac facing the s y. Your arms, at this point, carry the weight of your body, with you nees and toes resting on the floor. Posture 8# Bring your body bac to Posture 5 by raising your hips and lowering y our chest and head. Keep your arms and nees straight while you do so, and place your feet flush with the floor. Then lower you head to face your navel.

Posture 10# From here, flow bac to Posture 3 while eeping your hands flush wit h the floor and bringing your right foot side by side with your left one. As you straighten your nee, raise your bac to arch in a standing position with your head as close as possible to the nee and your hands on either side of your feet . Posture 11# Ta e a deep breathe and raise your arms up in the air as you straigh ten your bac and gradually bend over bac wards, a in to Posture 2. Your nees s tay straight all the while. Posture 12# Bring yourself to Posture 1 from here with your hands folded before your chest in prayer, and your spine erect, your nees straight and your eyes sh ut in meditation. With Posture 12 you complete one full circle of Suryanamas ar. From here you can flow bac to Posture 2 to continue the routine. However, always follow up your Suryanamas ar regime with Savasana, better nown as Corpse Pose. In this posture , you lay down on the floor with your legs and arms apart, your palms facing the s y, and eyes deep shut. Breathe in and out heavily and try to focus your thoug hts on something happy. Stay on this way for a few minutes and you will feel a s ense of calm run down your body li e a drug.

Posture 9# As you breathe in, return to a similar position as is time you will be crouching on the left nee and stretching g. Place your hands firmly on the ground, and with the weight ur arms move your chest forward and arch your head up to face

Posture 4, only th bac your right le of your body on yo the s y.

Weight loss is just one consequence; you can so much as put your life together w ith this ancient yogic tradition.