拜日式是一種古老且為大家所熟知的強有力的瑜伽技巧，它是瑜伽姿勢的綜合，紮根於吠陀哲學。梵文名字“surya”指的是太陽，“namaskara”指“問候”。太陽象徵精神意識，在古代，太陽每天都會受到敬拜。拜日的形式開始於遠古時期，那個時候人類剛剛意識到自身和宇宙的精神力量。這種意識是瑜伽的基礎。《太陽奧義書》中寫到，將太陽神當作梵天敬拜的人會充滿力量、積極活躍、智力超群、獲得長壽。
Surya namaskara is an ancient and well known powerful yogic technique and it is a combination yoga postures. It’s roots can be traced to Veda philosophy of the Vedic tradition. The Sanskrit name surya here refers to the sun and namaskara means ‘salutations’. The sun symbolizes spiritual consciousness and in ancient time was worshipped on a daily basis. The origin of surya namaskara dates far back in to the earliest epochs of history, when human beings first became aware of a spiritual power within themselves, which is also reflected in the material universe. This awareness is the foundation of Yoga. Suryopanishad states that people who worship the Sun God as Brahman become powerful, active, and intelligent and acquire long life.
保持身體健康是我們生活的根本，因為它是實現生命目標的最好途徑。如今壓力重重的生活方式帶來很多精神的壓力和擔憂，反過來會產生大量各方面無法解決的問題。例如身體和精神的紊亂，社會關係與人際關係的淡化，經濟和情緒的.困擾和青少年行為問題。
It is our foremost duty to keep this body fit as it is the best instrument to reach the goal of life. Today’s stressful lifestyle brings out mental tension and worries; which in turn creates a lot of insolvable problems at many levels, such as physical and mental disorders; weakening of social and interpersonal relationships; economic and emotional disturbances and behavioral problems in adolescents.
練習拜日式主要有兩種的方法。一種是每側12步，一種是每側10步 ，每一步都伴有呼吸，例如吸氣或者呼氣。
There are mainly two modes of performing Surya namaskara. In one, there are 12 steps or counts and in the other only 10 in each round. Each stage of Surya namaskara is accompanied by regulation of breath, i.e. Inhalation and exhalation.
練習拜日式的功效
拜日式既不單純是身體練習，也不僅僅是精神練習，而是兩者的結合。這可以提升人類全方面的個性，幾乎各個部位都會得到全面練習。它也適合各個年齡階段的人練習，無論是青年人、成年人還是老年人。
Surya namaskara is neither a mere physical exercise nor a mere spiritual practice: it is a happy blend of both. This brings out development of all round personality of the human body. Nearly all parts of the body receive excellent exercise and shape from this practice. It can be practiced beneficially through out all stages of growth, maturity and old age.
對於青少年男女來說是一種福音，可以幫助管理情緒、精神和行為態度。
It is a wonderful boon to the adolescent boys and girls, to manage their emotional, mental and behavioral attitude.
可以調節經期，促進荷爾蒙分泌正常，幫助上了年紀的女性喚回活力。
It regulates the menstrual flow and sets right the imbalance in hormone secretion. It is a revitalizing tonic to all elderly women.
中年和老年人可以通過練習拜日維持並提升健康。
Middle and old age people can practice surya namaskara to maintain and to improve their positive health.
日常生活中壓力大的職業人士可以每天練習20-30分鐘拜日，幫助去除壓力。
A professional, whose work involves lot of stress, practicing surya namaskara for 20 to 30 minutes daily, helps them to reduce the stress.
刺激所有的腺體，有效地幫助預防糖尿病，也是肥胖人群消耗脂肪的最好方式。想減輕體重的人群應該在練習拜日前30分鐘喝一杯加少許蜂蜜的水。
It stimulates all the endocrine glands in the body, useful in prevention of diabetes mellitus.
Sun salutation is the best way to burn the calories and thus useful in over obesity. Those who wish to reduce weight should drink a cup of water mixed with a little honey about 30 minutes before performing surya namaskara.
去除呼吸道的廢氣，對呼吸道疾病非常好。多痰的人群應在拜日前將胡椒粉混合著蜂蜜吃。
Empties the lungs from all traces of stale gases. Thus useful in respiratory problems. Those afflicted with phlegm diseases should eat a mixture of pepper powder and honey before surya namaskar.
在不導致心肌變形的基礎上提高心臟功能。
It improves heart functioning without straining the cardiac muscles.
刺激腹部器官，增強食慾，預防消化不良、便祕、腹瀉等。胃腸氣脹和風病的人群應該在練習拜日前30分鐘喝一杯溫水。
It stimulates abdominal organs, promotes healthy appetite and prevents indigestion, constipation, diarrhoea etc. Those suffering from flatulence and diseases of the wind should drink a cup of lukewarm water 30 minutes before taking up surya namaskara.
刺激腎功能，預防腎病。
It stimulates kidney function and prevents renal problems.
規律練習的話，可以像要一樣預防各種急性病。
If practiced regularly, it acts like a medicine to prevent various acute diseases.
激發靈性中心，幫助練習昆達理尼瑜伽。
Activates the chakras, (psychic centers) helps to practice kundalini yoga.
注意事項：
儘管所有人都可以練習拜日式，但是還是要遵循以下的限制條件。
Even though surya namaskara can be practiced by all, the practitioners should be aware of the following limitations.
至少在前三遍的拜日中，每個體位要緩慢。
Go slow in the process of performing every asana, at least for three surya namaskara sessions.
八歲以下的兒童無需此種練習。
Children under eight years of age usually do not need this practice.
經期感覺不適或者痛經的女性應避免練習。
Women should avoid this practice during a heavy or painful period.
懷孕12周後才可以練習拜日。
During pregnancy, surya namaskara can be practiced until the beginning of the 12th week.
建議所有人都不要過度練習。
Elderly people are advised to avoid over exertion.
高血壓、冠心病人群不應該練習。
It should not be practiced by people with high blood pressure, coronary artery disease.
疝氣、腸結核人群不應該練習。
People with hernia, intestinal tuberculosis should avoid the practice.
間盤突出、背痛、坐骨神經痛和其它脊柱問題的應該在練習前先諮詢醫護專家和瑜伽理療師。
People with slipped disc, back ache, sciatica, and other spinal problems should consult medical expert and yoga therapist before commencing the practice.
絕不要在練習拜日式超出自己的能力範圍，在已有的基礎上每天多加一組拜日即可。
Never perform surya namaskara beyond your capacity. Add one surya namaskara per day in addition to your practice.
練習時間：
在清晨或者太陽升起時練習非常有益處，因為陽光會去除練習者的疾病，讓精神和身體受益。
Practicing in the early morning or during sun rise, is very beneficial as sun rays makes the practitioner disease free and bestows on him/her both mental and physical benefits.
在太陽落山前練習可以讓身體更加靈活，應該在空腹時以及如廁後練習。
Practicing before sun set, helps the body to be more flexible. This practice should be carried out in an empty stomach, after attending nature calls.
