Directions: Surya Namaskara consists of two cycles of twelve postures each. During the first cycle, in
positions #4 and #9, the right knee is brought forward to the chest, and during the second cycle the left
knee is brought forward. Apart from this exception, all the movements are exactly the same for both
cycles. The twelve postures or positions are performed one after another in fluid sequence and
coordinated with one's breathing. It is important not to strain while performing this exercise because
benefits can only be felt when it is done easily and effortlessly. When you feel tired, lie down and rest,
and breathe freely. Begin with one or two complete cycles and see how you feel afterward. This way, the
exercise will gradually increase your capacity for more. As a general guideline, men can eventually do as
many as twelve complete (double) rounds, women as many as six.
You will find that after a few cycles your breathing will naturally adjust itself to the different
movements. After having done this exercise for a few days, the sequence of movements will be automatic,
and you will no longer need to look at the instruction pictures.
Breathing Exercises (Pranayama)
Ayurveda recommends simple breathing exercises or PranaYama that help to refresh energy and
restore vitality to both mind and body within minutes. The word PranaYama is composed of two Sanskrit
words. Prana means “the life force” or “the breath of life.” It carries vital energy from the surroundings
into the body. Yama means exercise that increases the flow of Prana and thereby stimulates all the
functions of body and mind. PranaYama can cause an extraordinary balance in consciousness. It has a
deep cleansing effect, and it purifies the nadis, which are the pranic currents of energy—the pathways
(meridians) for Prana also known as “meridians” in acupuncture). The benefits of PranaYama include a
reduction of stress and tension, improved respiration and circulation, as well as a heightened awareness
and clarity of mind. Those suffering from respiratory ailments, headaches or migraines, and depression,
may especially derive great relief from PranaYama. For maximum results, any of the following three
types of PranaYama (according to body type) should be performed twice a day for five minutes each,
preferably on an empty stomach in the morning and in the evening, before meditation or when under
stress. There is one PranaYama that is most suitable for each of the different body types, although Vata
PranaYama can be done by anyone who is suffering from any kind of affliction. Breathing should be
normal and effortless. For maximum benefits, one should sit straight but comfortably, and with eyes
closed.
Breathing should be coordinated with the natural movements of the body. Whenever you extend the
spine or elongate the body, inhale, and when you bend or fold the body, exhale.
Vata-PranaYama
A person of Vata constitution or Vata imbalance benefits most from alternative nostril breathing,
which brings balance on all levels of mind and body. For this exercise:
⇒ Close your right nostril with the thumb of your right hand, and inhale through the left
nostril.
⇒ Then close the left nostril with the middle or ring finger of the same hand, and exhale
through your right nostril.
⇒ Hold your finger there and inhale. Release, and once again close the right nostril with your