SURYANAMASKARA
Introduction
Surya Namaskar means to bow down to the sun in the morning. The
sun is the life source for this planet.
In everything that you eat, drink and breathe, there is an element of
the sun. Only if you learn how to better "digest" the sun, internalize it,
and make it a part of your system, do you truly benefit from this
process.
This identifies the Sun as the soul and source of all life.
Surya namaskara is essentially about with building a dimension
within you where your physical cycles are in sync with the sun’s
cycle,which is run at about 12 and quarter years hence by it has been
structured twelve postures in it.
The physical body is fantastic stepping-stone for higher
possibilities,but for most of the people it functions like a road block.
The compulsions of the body do not allow them to go forward.
Being in sync with the solar cycle is an important part of balance and
receptivity, a means of taking the body to the point where it is no
longer a hurdle.
It is an important tool that empowers human beings to break free
from the compulsive cycles and patterns of their lives.
If your system is in certain vibrancy and readiness, and in a good state
of receptivity,then naturally your cycle will be with the solar cycle.
The Brihaddaranyaka Upanishad summarises the significance of Surya
Namaskara as
Om Asato Maa Sad-Gamaya /
Tamaso Maa Jyotir-Gamaya/
Mrtyor-Maa Amrtam Gamaya//
Lead us from imperfection to perfection,from darkness to light,from
death to Immortality.
It is a practice in yoga as exercise incorporating a flow sequence of
some twelve gracefully linked asanas.
This sequence of postures is essentially a series of prescribed motions
that begins and ends with Tadasana (Mountain Pose). The poses take
you through all manner of stretches, forward folds, and backbends
that build heat and happen in a rhythmic cadence that’s aligned with
your breath.
The start of inhale initiates transition from one pose to the next, by a
lull in both breath and body as you come into the pose,with the begin
an exhale acting as a cue of the sequence. Surya Namaskar was once
considered the warm-up for the practice of yoga. If you struggle with
any sort of tension, you’ll benefit from stretching before beginning
the sequence—especially if you’re taking yourself through it in the
morning.
Surya Namaskara Mantra according to Atharva Veda
Adityaya Vidmahe Sahasra-Kiranaya Dhimahi/
Tanna Surya Prachodayat//
May the most brilliant person illuminate both my inner and outer
personality.
In traditions including Sivananda Yoga, the steps are linked with
twelve names of the God Surya,is as below.
Step (Asana) Mantra (name of Surya)[33] Translation[33]
Tadasana ॐ मित्राय नमः Oṃ Mitrāya Namaḥ affectionate to all
Urdhva Hastasana ॐ रवये नमः Oṃ Ravaye Namaḥ cause of all changes
Padahastasana ॐ सूर्याय नमः Oṃ Sūryāya Namaḥ who induces all activity
Ashwa Sanchalanasana ॐ भानवे नमः Oṃ Bhānave Namaḥ who diffuses light
Parvatasana ॐ खगाय नमः Oṃ Khagāya Namaḥ who moves in the sky
Ashtanga Namaskara ॐ पूष्णे नमः Oṃ Pūṣṇe Namaḥ who nourishes all
Bhujangasana ॐ हिरण्यगर्भाय नमः Oṃ Hiraṇya who contains everything
Garbhāya Namaḥ
Parvatasana ॐ मरीचये नमः Oṃ Marīcaye Namaḥ who possesses raga
Ashwa Sanchalanasana ॐ आदित्याय नमः Oṃ Ādityāya Namaḥ son of Aditi
Padahastasana ॐ सवित्रे नमः Oṃ Savitre Namaḥ who produces everything
Urdhva Hastasana ॐ अर्काय नमः Oṃ Arkāya Namaḥ fit to be worshipped
Tadasana ॐ भास्कराय नमः Oṃ Bhāskarāya Namaḥ cause of lustre
The 12 Steps Surya Namaskara
1.Pranamasana or Namaskarasana
Stand in upright position on the edge of the mat and placing the feet close
to each other.Keep both the palms in Namaskara mudra in front of the
chest,look straight.
2.Hasta Uttanasana – Raised arm pose
While inhaling lift the arms up exhaling slightly bend backwards to
lenghthen the sine,palms facing upwards,keeping the biceps close to ears.
3.Padahastasana – Standing forward pose
While exhaling slowly bend forward to place the palms on either sides of
the respective foot and try to touch forehead to the knees.
4.Ashwa Sanchalanasana (Equestrian pose)
Exhaling keep the right leg back as you can and touch right knee to the
ground.Distrubute the weight evenly and raise the head to look up.
5.Samantarasana –Stick pose
Inhale and exhaling bring your right leg back next to the left leg. Keep
your hands under your shoulders, keeping your body parallel to the
ground. Your entire body should be in one straight line.
6. Ashtanga Namaskar Asana (Eight limbed salutation)
In this pose, you have to bring your knees together to the floor and
exhale. With your chest and chin faced downward, you have to push your
hips upwards and make your body slide in front. All eight parts of the
body should touch the floor.
7. Bhujangasana - Cobra pose
While inhaling,gently slide forward and rest your legs and abdomen flat
on the ground. Place your palms close to your chest and apply pressure
on your hand and slowly raise the upper body while your pelvic region
touches the ground. Keep your shoulders away from your ears, feet
tucked in, and look forward.Inhale.
8. Adho Mukha Svanasana - Mountain pose
While exhaling Push your hips up and your chest forward to make a
mountain posture. Pull your shoulders back and open your collarbones.
Engage your legs and keep your heels on the ground while lifting your tail
bone up.
9.Ashwa Sanchalanasana (Equestrian pose)
Inhaling keep the right leg front and place the rigt foot betwwn the two
palms.Distrubute the weight evenly and raise the head to look up.
10.Padahastasana – Standing forward pose
While inhaling slowly keep left leg front place feet between two palms and try
to touch forehead to the knees.
11.Hasta Uttanasana – Raised arm pose
While inhaling lift the arms up exhaling slightly bend backwards to lenghthen
the sine,palms facing upwards,keeping the biceps close to ears.inhale.
12.Pranamasana or Namaskarasana
while inhaling slowly come to upright position on the edge of the mat and
placing the feet close to each other.Keep both the palms in Namaskara mudra in
front of the chest,look straight.
Benefits
Every morning at sunrise,doing surya namaskra facing East is belived to
bestow- good health,long life,increased energy level,glow to the
face,improved eye sight and personality that is radiant and efflugent like
the sun.
Doing Surya Nmaskara daily helps in converting slothfulbody and drowsy
mind to dynamic body and alert mind.
With the regular practice,oxygen content in the blood increases,body
immunity improves and the
respiratory,digestive,circulatory,nervous,reproductive and excreatory
systems get stenghthened.
It is beneficial for the people with blood pressure,diabetes,obesity and
depression.
By doing we are linking prana Shakti in our body with prana Shakti in Sun.
