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Surya Namaskara - The Sun Salutation
आदित्यस्य नमस्कारन् ये कुर्वन्ति दिने दिनेआयुः प्रज्ञा बलम् वीर्यम् तेजस्तेशान् च जायते ||
ādityasya namaskāran ye kurvanti dine dineāyuḥ prajñā balam vīryam tejasteśān ca jāyate||
Those who salute the sun every day, life expectancy, conscious, strength, courage and vital power shall grow.
Surya Namaskara means salutations to Lord Surya(The Sun), the giver of energy to the world,for self vitalization. Surya Namaskar is a combination of few Yogasana postures.Surya Namaskar is useful in achieving concentration.It is a wonderful regular routine of exercise, prayer and worship given in the scriptures.Surya Namaskara must be performed before the sunrise. Stand facing the east at dawn and recite the mantras to pray Lord Surya and offer sandals, flowers, rice grains with water or simply offer water and perform Surya Namaskara.There are 12 mantras which are different names of Sun God. With each posture, a particular mantra is chanted. Surya Namaskar Mantras are :
Step by Step:-Step 1: Pranamasana (Prayer pose) Aum Mitraya Namah - Who is friendly to all
Stand erect with feet together. Join the palms together in front of the chest in a namaskar mudra. Concentrate on standing straight, steady and in a meditative mood. This posture helps to induce a state of introversion, relaxation and calmness. It activates the anahata chakra or pranic centre – an energy centre located in the heart region. Breathing: Slow and steady breathing.
Step 2: Hastauttanasana (Raised arms pose)Aum Ravayre Namah - The shining one, the radiant one
Stretch both arms above the head, palms facing upward. Arch the back and stretch the whole body. This posture stretches the chest and the abdomen and lifts the prana (energy) upwards to the upper parts of the body. Breathing: Start inhaling as you stretch both arms, and hold breath (kumbhaka) in the stretched arm position.
Step 3: Hasta Padasana - (Hand to foot pose) Aum Suryay Namaha - Who is the dispeller of darkness and responsible for bringing activity
Bend the body forward and down, keeping the spine straight. Avoid collapsing the chest or over-rounding the upper back. Keep the legs straight and perpendicular to the ground. The knees may be allowed to bend a little, if needed. This posture massages the abdominal organs. The power of digestion increases and female disorders such as menstrual irregularities are relieved. A healthy flow of blood is sent to the spinal nerves as they are stretched and toned. The hamstring muscles at the back of the thigh and calf muscles are also stretched. Inversion increases blood flow to the brain. The prana is channelized to the lower regions of the body propelled by exhalation. Breathing: Start exhaling (rechak) as you bend forward. Exhale fully as you reach the bent position.
Step 4: Ashwa Sanchalanasana (Equestrian pose) Aum Bhanave Namah - One who illumines, the bright one
Extend the left leg back and drop the right knee to the ground. The right knee is bent up and kept between the palms and the right foot placed flat on the ground. Lift the spine and expand the chest. Look straight and concentrate at the centre of eyebrows. Breathing: Start inhaling (purak) and fill your lungs as you reach the position.
Step 5: Parvatasana - Aum Khagaya Namaha - Who is all-pervading, one who moves through the sky
Bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms so the body forms a triangle with the floor. Try to place the heels flat on the ground. Focus your awareness at the neck area. This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and makes the spine straight and taut. It relieves varicose veins and tones spinal nerves. Breathing: Start exhaling (rechak) and completely exhale as you reach the posture.
Step 6: Ashtanga Namaskara (Salute with eight parts or points)Aum Pushane Namaha - Giver of nourishment and fulfillment
Gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs – toes, knees, chest, hands and chin should touch the floor. The buttocks are kept up. This posture develops the chest and strengthens the arms. It sends additional blood to this area helping to rejuvenate the nerves. Breathing: Keep the breath out in the exhaled position (bahya kumbhak) as you reach the posture and start inhaling (purak) as you move to the next posture. Step 7: Bhujangasana (Cobra pose) Aum Hiranayagarbhaya Namaha - Who has golden colour brilliance
Lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. Focus your awareness at the base of spine and feel the tension from the forward pull. This pose gives dynamic expansion to the organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves. Breathing: Start inhaling. Fill lungs and hold breath (purak and anthar kumbhak) as you stay in this posture. Step 8: Parvatasana (Mountain pose)Aum Marichaye Namaha - The giver of light with infinite number of rays
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Extend the right leg back and drop the left knee to the ground. The left knee is bent up and kept between the palms with the sole of left foot flat on ground. Look straight and concentrate at the centre of eyebrows. Remember in Posture 4 the right leg was bent and the left leg was stretched backward. Breathing: Start inhaling as you take the position, hold breath (anthar kumbhak) for a few seconds.
Step 10: Hasta Padasana (Hand to foot pose)Aum Savitre Namaha - One who is responsible for life.
Bring the stretched right foot forward. Join both legs and come back to Posture 3 i.e. bend forward bring the head between the knees. Breathing: Start exhaling as you take the position. Remain in Bahya Kumbhak for a few seconds Step 11: Hastauttanasana (Raised arms pose) Aum Arkaya Namaha - Worthy of praise and glory
Stretch arms backwards. Come back to Posture2. Breathing: Start inhaling as yoamaha - Giver of wisdom and cosmic illuminationu reach position. Stay in anthar kumbhak (lungs filled) for a few seconds.
Step 12: Tadasana Aum Bhaskaryae Namaha - Giver of wisdom and cosmic illumination
Straighten the body and bring the hands in front of the chest. Resume Posture 1. Breathing: Start exhaling as you bring the arms forward. Keep breathing normal in this position.
1. It strengthens the entire body.
2. Relieves constipation and promotes healthy digestion.
3. Stimulates the nervous system including the brain, lower plexus, spinal cord, etc. Surya Namaskar Yoga strongly aids in preventing memory loss, builds focus and concentration, improves the functioning of the brain. Activates Brain cells in the body.
4. It is a well known remedy to cure blood pressure and strengthens heart muscles. It also cures irregular heart beat.
5. Improves the capacity of the lungs, stimulates oxygen supply and regulates it to all the vital organs in the body.
6. Highly beneficial for improving blood circulation. Provides beautiful glow to the skin.
7. Promotes weight loss and activates basal metabolic rate of a person’s body.
8. Is a famous remedy for managing menstrual cramps and, also helpful in managing menopause stage. Due to its empowering effects on the uterus of a woman, Surya Namaskar Yoga also helps in making child birth comparatively easier.
9. Improves sexual functions of the body. Eradicates any internal flaws related to malfunctioning of sexual glands. Also, promotes healthy sexual appetite in a person.
10. Reduces strained joints problems. Lubricates sore muscles and joints and promotes their healthy functioning. Highly beneficial in managing arthritis, sciatica, other joint related ailments etc.
11. Improves mental and physical balance of the person’s body. Develops patience and builds stamina by increasing the mental capacity of the brain and the body.
12. Improves flexibility of the body and releases stiffness.
Most of all, it fills you up with magnanimous positive energy. You feel rejuvenated and alive.