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SURYA NAMASKAR
Surya here refers to the “SUN” and “NAMASKAR” means “SALUTATIONS”. The sun symbolies spiritual consciousness and in yog the sun is represented by pingala or surya nadi, the pranic channel which carries the vital, life giving force. Sury namaskar is very effective way of loosing up, strecting, massaging and toning all the joints, muscles and internal organs of the body. Sury namaskar is a complete sadhana (practice) it includes asan, pranayam, mantra and meditation techniques. Sury namaskar has a direct vitalizing effect on the solar energy of the body. Regular practice of sury namaskar regulates pingala nadi, regulation of pingala nadi leads to a balanced energy system at both mental and physical levels. Their performance, in a steady, rthythmic sequence, reflects the rthythms of the universe; the twenty four hours of the days, the twelve zodiac phases of the year and the biorhythms of the body. THE BEGINNING : Standing erect with hands in namaskar mudra chant; “OM HIRANMAYENA PAATRENA, SATYASYA PIHITAM MUKHAMI TAT TVAM POOSHAN APAAVRUNU SATYA DHARMAYA DRUSHTAYE|” “Great abode of life!” Thus is addressed the resplendent sun. The face of truth is covered with a golden vessel, and so I cannot see the truth behind. I can see only the glare of the vessel of gold that is covering the light of truth. O glorious one! Lift this lid of gold with which you have covered the glory of truth inside, so that I may behold your inner reality, which is my own essence, also. STEP 1 :- Chant the first Mantra for the Sun – OM MITRAYA NAMAHA Extend your name from the namaskar mudra position and hold your arms forward at shoulder level. Inhale and slowly raise them till they are vertical and in line with your ears. When your arms are in line with your ears, move your arms and your upper body together backward. Remember, do not hold your breath. Move as you breathe. When you have exhausted your breath or inhaled completely, stop your movement. BENEFITS : This pose establishes a state of concentration and calmness in preparation for the practice to be performed. STEP 2 :- OM RAVAYE NAMAHA With the arms in line with the ears, exhale slowly, with control, bend forward from the base of the spine and come half way down till your body is parallel to the ground. The spine must be straight. You could inhale here. Again exhale and continue to bend further till your hands rest beside your feet. You could inhale here again. Now bend further exhaling, taking your forehead to your shin. Your chin touches your knees. BENEFITS : This pose stretches all the abdominal organs and improves digestion. It exercises the arm and shoulder muscles, tones the spinal nerves, opens the lungs and removes excess weight. STEP 3 :- OM SURYAY NAMAHA Inhale and simultaneously kick the right leg back and place it as far back as possible and rest your foot on the upper side so that the sole is facing upward. Press your hip down and strectch your spine. Look up tilting your chin. BENEFITS : This pose is useful in eliminating or preventing stomach or abdominal ailments. It reduces excess weight in the abdominal region, improves digestion and helps to remove constipation. It improves blood circulation, makes the spine supple and tones the spinal nerves. STEP 4 :- OM BHANAVE NAMHA Place the left leg along side the right leg while inhaling. Let the body weight rest on your shoulders and arms. The body must in an inclined position. BENEFITS : This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system. STEP 5 :- OM KHAGAYE NAMAHA Exhale and drop your knees and rest your hips on your heels and bend down to touch your forehead to the ground. Make sure that the position of your hands does not change. BENEFITS : This pose strengthens the nerves and muscles in the arms and legs. The spinal nerves are toned and circulation is stimulated especially in the upper spine, between the shoulder blades. STEP 6 :- OM PUSNE NAMAHA Inhale briefly and lift your hips up and steady the body on all four limbs. Exhale and lower your forehead to the ground, bending your elbows. Next bring the chest down. Keep your abdomen raised and prevent it from touching the ground. This is Ashtanga namaskar (prostration by touching eight parts of the body). BENEFITS : This pose strengthens the leg and arm muscles, develops the chest and exercises the region of the spine between the shoulder blades. STEP 7 :- OM HIRANYAGARBHAYA NAMAHA Inhale and lift your torso up and look skyward. You must balance your body only on your toes and your hands. BENEFITS : This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves. It tones the reproductive organs, stimulates digestion and relieves constipation. It also tones the liver and massages the kidneys and adrenal glands. STEP 8 :- OM MAREECYAYE NAMAHA Exhale and raise the hips up. Push your body backward and try to ground the heels. Let your head be in line with the body. Your body shape look like mountain, posture name is parvatasan. BENEFITS:- Same as the fifth step. STEP 9 :- OM ADITYAAYE NAMAHA Inhale and drop your knees down. Exhale and rest your hips on your heels and bend down to touch your forehead to the ground. Your hands re outstretched an>d in the same position as you placed them at the beginning of Sury namaskar. BENEFITS :- Same as the ninth step. STEP 10 :- OM SAVITRE NAMAHA Inhale, raise your hips and kick your right leg forward and place them between your hands. While shooting the leg forward, the whole body must respond to this movement by curving the spine and looking forward. This is the same as step 5. BENEFITS :- Same as the third step. STEP 11 :- OM ARKAY NAMAHA Exhale and bring the left leg forward and place it next to the right leg. Bend forward, and try to touch the chin to the knees without bending your knees. Don’t hold your breath. Breathing in this and every other posture is very important. This is the same as step 2. BENEFITS :- Same as the second step. STEP 12 :- OM BHASKARAYE NAMAHA Inhale and raise the arms first, making the spine straight. Now raise the body slowly without bending the knees. Raise the body along with the arms till you come up vertically. Now continue to go backward till your inhalation lasts. Exhale and fold your arms in namaskar mudra. This brings you back to the starting position. BENEFTIS :- Same as the first step. |
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