Yoga for every age: Surya Namaskar

 
           
Of all the forms of yoga that do your body well, Surya Namaskar, literally meaning salutation to the sun, may be the safest yog abhyas (yoga exercise) that can be practiced at every age. In fact, I read somewhere that veteran wrestler Dara Singh, who died yesterday at age 71, practiced Surya Namaskar well after he turned 60.

The practice of Surya Namaskar, which comprises a series of steps (yog asanas), also includes pranayam (an exercise in breathing) and bija mantras (chants saluting the Sun God). Therefore, it ushers in all-round good health.

For people who are not yet very familiar with Surya Namaskar, I list the steps which complete the Yoga form. Please see above illustration for reference:

1. Inhale and maintain the position as shown above (in step 1): stand straight with hands folded near your chest, feet together and toes touching.

2. Exhale (step 2) and bend forward (step 3) from the waist till palms touch the ground in line with the toes. Try not to bend your knees while trying to reach your toes. Of course, practice will make perfect.
3. Then inhale and take your left leg back, moving your waist and chest forward, raising your neck, gazing at the sky. Keep your right leg bent in front and both hands straight and palms down on the floor (step 4).
4.  Then, hold your breath and raise the knee of your left leg, take the right leg backwards, and bring it close to your left leg. Then bend, with both legs straight at the back and both hands straight palms-down in front, forming a mountain shape with your body (step 5).
5. Exhaling, bend both hands at elbow level and touch the ground with your forehead, raise your hips and touch the ground with your knees, keeping both elbows close to chest. Since eight parts of your body touch the ground - the forehead, face, chest, stomach, two palms, two sets of toes, two knees touch the ground, the pose is called ashtanga or posture eight (step 6).

6. Inhale and straighten your hands and place them palms down, stretch shoulders upwards, press the waist downwards and push the neck backwards and face upwards. You are getting ready to get up to where you started (step 7).
7. Return back to the earlier mountain position by holding your breath, bending neck downwards and pressing the chin down, arching the body in an inverted U-shape and pressing the heels on the ground, with palms facing flat on the floor.
8. Continue holding your breath as you bring your right leg in front and place it between your hands as earlier in step 4, only this time, its your right leg in front and left leg at the back.
9. Exhale and bring the left leg forward as in step 3 and place it in-between both arms.

10. Inhale, as you get up and attain the position as in step 1.

The Surya Namaskar comprises these ten positions which, if practiced carefully, will gift you good health well into your sunset years.

Source: http://timesofindia.speakingtree.in/spiritual-blogs/seekers/wellness/yoga-for-every-age-surya-namaskar