The dynamic exercise is not traditionally regarded as part of Yoga practices but it is such a good method of loosening up all the joints and muscles in the body, as well as massaging all the internal organs, that it has been included in this book. It is an excellent exercise to do in the mornings after taking a bath and before doing any other yogic techniques. If one feels tired at any time of the day, this exercise will restore lost vitality, both physically and mentally.

Surya Namaskara is comprised of 12 positions, each of which corresponds to one of the 12 signs of the zodiac. One complete round of surya namaskara consists of these 12 positions performed in succession twice. Associated with each of the 12 positions is a mantra, which for optimum benefit should be repeated verbally or mentally.

Position 1 - Pranamasana (the prayer pose)
Stand erect with the feet together.
Place the palms together in front of the chest.
Relax the whole body.

Breath : Normal
Concentration : On anahata charka.
Mantra : Om Mitraya Namaha (Salutations to the fried of all)

Benefits
Establishes a state of concentration and calmness in preparation for the exercise to be done.

Position 2 - Hasta Uttanasana (the raised arms pose)
Raise both arms above the head.
Keep the arms separated by one shoulder's width.
Bend the head and upper trunk backward.

Breath : Inhale while raising the arms.
Concentration : On Vishuddhi Chakra.
Mantra : Om Ravaye Namaha (Salutations to the shining one)

Benefits
Stretches the abdominal viscera, removing excess fat and improving digestion. Exercises the arm and shoulder muscles, tones the spinal nerves and opens all the lung compartments.