Surya Namaskar

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SURYANAMASKAR

(Sun Salutation)

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Total surrender, a divine and pure prayer to The Sun God is called Surya Namaskaar.

Surya means The Sun and Namaskaar means Salutation.

It is a combination of yogasana, pranayama, prayer and surrender.

There should be proper synchronization of breathing with the movements.

There are different names of Sun in Sanskrit with its deeper meaning and effects our Body, its systems, mind, senses, feelings and spirit. With each step you have to recite the Mantra with total surrender to The Sun and constant remembrance of The Sun. The Sun is every where inside and outside. Outside sun may have a life but inner Sun is eternal.

Surya Namaskar : Guidelines

उरसा िशरसा ǺÒया वचसा मनसा तथा।

पदßयां कराßयांजानुßयां ूमाणोऽंटांग Íयते।।

Ursa Shirsa Drushtya WachasaManasa Tatha|

Pdabhyam-karabhyam-janubhyam Pramanosthang Uchyate||

  1. Eight body limbs are prescribed in Surya Namaskar, so another Sanskrit name of Surya Namaskar is SaAshtangNamaskar. The eight body limbs are: chest, forehead, eyes, vocal organs, mind, legs, hands, and knees.
  2. Daily practice in Surya Namaskar is worshipping the Cosmic Energy. Both residing in our body as well as cosmos.
  3. Surya Namaskar can be performed by all age groups.
  4. Experience the effects of Surya Namaskar five levels: Mind, body, intellect. Emotions, soul.
  5. Only 35 to 40% of muscles are used in daily activities, rest of the muscles remains inactive. Surya Namaskar enable almost 95% to 97% of muscles to be switched on to active mode.
  6. One feel at dis-ease when there is imbalance of vaat, Kapha and Pitta in the body. Daily practice of Surya Namaskar balances these three.
  7. Surya Namaskar gives more oxygen to your body for more glow and shine.
  8. The Chakras /vital points (The Chakras) in the body get charged.
  9. Perform Surya Namaskar with full concentration, surrender, awareness and dedication.
  10. Try to free off your mind from all other thoughts.
  11. There should be no mental stress and strain at all. It is a real rest to your mind. Freedom from mental and emotional anxiety.
  12. Surya Namaskar leads to ‘Moksha’ means to be relieved from fear and tears, all types of woes and worries and receive absolute happiness.
  13. Reciting shlokas are very important for inner invocation of powers.
  14. Early morning is one of the best time for Surya Namaskar. Don’t eat any thing at least for three hours prior to Surya Namaskar.
  15. Surya Namaskar should be done with empty stomach.
  16. Follow the body postures with full awareness.
  17. Each pose/ diagrams is merely an indication but your inner feeling of joy only ascertains your progress in Surya Namaskar.
  18. Each movement of the Asana should be divided into parts and performed gracefully.
  19. While performing the Asanas keep your belly and hip part loose.
  20. Get the feel of the stretch and strain at the particular part of the body.
  21. Be gentle, and slow speed is for body and mind’s purification and cleansing of toxins, fats, unwanted secretions and for restoring health.
  22. There are twelve steps in Surya Namaskar. Each step can be for minimum 5 seconds and can go upto 30 seconds. Average one round Surya Namaskar goes for about 3 minutes.
  23. Perform Surya Namaskar with deep understanding and dedication so that you can impart this art and knowledge to others as well.
  24. You can gain perfection in the Surya Namaskar after a long and steady practice.
  25. Do not check your progress by the rules and regulations of Surya Namaskar but check it with deep devotion and dedication to The Sun and get results.
  26. Practising Surya Namaskar burns out a lot of calories and reduces body mass and body weight.
  27. If, your physical capacity is to perform twelve Surya Namaskar at a time, perform only five.
  28. Overall heath and strength is restored through Surya Namaskar.
  29. Persons suffering from slip-disk, heart attack including pregnant women are advised to take medical opinion before they start the practice of Surya Namaskar.
  30. Daily Practice of Surya Namaskar is a self proved, 100% successful Sadhana to prevent most of physical and mental weaknesses.
  31. First gain physical ability to do Surya Namaskar. Don’t treat your disease with Surya Namaskar. Get the proper medical treatment to cure it.
  32. If your breathing goes fast while practicing Surya Namaskar, either take some rest or stop performing more Surya Namaskar for the day.
  33. The daily practice of Surya Namaskar grants you many benefits of Acupressure and Pranayam.
  34. Some of the most useful and correlated Pranayam to Surya Namaskar are Bhastrika Pranayam, Kapal Bhati Pranayam.
  35. After the practice of Surya Namaskar is over, do not over eat or drink cold drinks. Let the muscle tissues settle down first before you begin drink or eat.
  36. Brief Shawasan or Yoga Nidra is good after intensive Sury Namaskar.

There are total twelve mantras to be recited while performing each pose of Sury Namaskar.

  1. Om Mitraaya Namah
  2. Om Ravaye Namah
  3. Om Sooryaya Namah
  4. Om Bhanave Namah
  5. Om Khagaya Namah
  6. Om Pushne Namah
  7. Om Hiranyagarbhaya Namah
  8. Om Mareechaye Namah
  9. Om Aadityaaya Namah
  10. Om Savitre Namah
  11. Om Arkaaya Namah
  12. Om Bhaaskaraya Namah

Step Number one :

Om Mitraya Namah

 

Namaskar Asana

  1. Namah means bow down.
  2. Retain your breath. (Kumbhak)
  3. The vital point: The AnahatChakra.
  4. The colour of the Chakra: Yellow as that of the rising sun.

  5. Location: In the centre of the chest.

  6. Ruling element: The wind, Vayu.

  7. Relation to body: Touch. Skin.

  8. Benefits : Nervous breakdown, fits, expand capacity of lungs. Strengthens Lungs, Respiratory system, Circulatory system, Nervous System. Experience of more energy and happiness.

STEPS :

  1. Constant remembrance of Surya
  2. Stand straight.

  3. Close the right toe and heel with the left.

  4. Put your chest out.

  5. Press your shoulders backward and pull them downwards.

  6. Keep your eyes on your nose-tip.

  7. Hands in namaskar position.

  8. Palms closed. Fingers closed. At right angle to the ground.

  9. Thumb touching the middle part of the chest.

  10. Forearms in line with the ground.

Step Number Two :

Om Ravaye Namah

Urddhva-hasta-asan

Om Ravaye Namah:

The meaning of the word Ravi is Glow or Shine. Saints and sages have this glow on their faces. This is the Tej of the Sun God. We bow to such people to get their blessings. The light of the moon and stars, the heat of fire everything is the Tej(Glow) of the Sun God. The heat of the body, the heat that digests food is the presence of the Sun God in our body. If you are not well at stomach just don’t eat after the sunset.

During day time the presence of the Sun is capable of good digestion. The seven Chakras in our body also represent the Sun. They are the source of heat and energy. Worship Tej of the Sun.

Urddhva-hasta-asan. (Breath in.)

1. The vital point: The Vishudha Chakra.

2. The color of the Chakra: Color of smoke.

3. Location: At the base of the neck.

4. Ruling element: The space.

5. Relation to body: Sound and speech. Ears and speech organs.

6. Benefits : swelling (Internal and external), knots and wounds healing, pimples and freckles on skin. Relieves the pain of the neck shoulders, arms, ankles, wrists. Good stretch from head to toes. Increases respiration capacity. Helps in increase of height.

STEPS :

1. Constant remembrance of Surya

2. Close your palms together. Put your hands straight up.

3. Straighten your hands and legs.

4. Fix your heels on the ground.

5. Close your right toe and heel with the left.

6. Give upward stretch to your hands and legs.

7. Look at the palms.

8. Bend your head backward slowly, gracefully.

9. Form an arch of the body above waist.

Step Number Three :

Om Suryaya Namah

Hasta-pad-asan

Om Suryaya Namah:

The Sun is always active and keep others full of activities too. Sun is the symbol of cosmic energy. The Sun rides chariot of seven horses. These horses represent the seven days of the week. They also stand for the seven colors of the rainbow. There are seven color at seven power points in our body.

It is endless and unlimited combination & permutation of colors.

Nobody knows the exact time when the activities of the Sun God started.

The span of time of activities cannot be counted..

The ingredients supplied to all the plants is the same but the rose is not the same as other flowers.

The Sun is omnipresent in the form of consciousness.

Pray the Sun God to give inspiration and energy to do good deeds.

  1. Hasta-pad-asan: Breath out.
  2. The vital point: The Swadhistan Chakra.
  3. The color of the Chakra: Sindur (Saffron)
  4. Location: At the tip of the spine.
  5. Ruling element: Jal, the water.
  6. Relation to body: Taste. Tongue. Sleep.
  7. Benefits : Urine problems, urine stone, sleeplessness, general weakness. Pains and difficulties in back, shoulders, throat, chest, and stomach is relieved. Removes cough. Increases appetite. Removes excess gases and toxic material. Insomnia.
  8. Contraindications: Not suitable for severe back pain or migraine or pregnant women.

STEPS :

  1. Constant remembrance of The Sun
  2. Fix your palms flat on the ground.
  3. Adjust the big toes and the palms in line.
  4. Keep shoulder distance between the palms.
  5. Keep your legs straight and knees straightened.
  6. Touch your chin to the chest.
  7. Touch your forehead to the knees.

Step Number Four :

Om Bhanave Namah

Ardha-bhujang-asan

Om Bhanave Namah:

The word ‘Bhanu’ means ‘light’. Ignorance means darkness and Intelligence means light. The sun removes darkness and give us true light.

The tug of war of thoughts, in the mind, always puts you into trouble or consfusion. Adnya Chakara guides you to take the right decision. The sun God is the source of enlightenment. As the sun takes care of others without selfish motives without expecting from others. Similarly Rivers or Trees also give selfless services. The Sun God makes us clever and intelligent.

1. Ardha-bhujang-asan: Breathe in.

2. The vital point: The Adnya Chakra.

3. The colour of the Chakra: Lotus white.

4. Location: Between the two eyebrows.

5. Ruling element: Aakash. (Manas)

6. Relation to body: Mind

7. Benefits: Hypertension, respiratory diseases. Removes confusion, makes brain brighter, sharpen the concentration and confidence. Relives pains in thighs, knees, calves, ankles.

STEPS :

1. Constant remembrance of The Sun.

2. Keep the right foot and the palms firm on the ground.

3. Stretch the left leg backwards.

4. Touch the left knee and toe to the ground.

5. Fold the right knee. (The calf, the back part of the thigh and the last rib of the right chest touching each other.)

6. Keep both the hands straight.

7. Put your chest out. Lift up the shoulders to touch the head.

8. Push your head backwards.

9. Look towards the sky.

Step Number Five :

Om Khagaya Namah

Makar Asana /Slope posture

Om Khagaya Namah:

Khaga means space, Akash, and gaya means go – one who travels through the sky. Sun is every where in our Body as well as in the entire Universe. This sun is no physical by Cosmic Sun. External Sun is symbolic but Cosmic Sun is eternally present in every body. Sun reminds us not to waste time as well always be active and utilize the space with continue selfless actions. The Sun gives us energy and wisdom to use the life for ultimate purpose the Moksha.

1. Makar-asan: Breath out.

2. The vital point: The Vishudha Chakra.

3. The colour of the Chakra: Colour of smoke.

4. Location: At the base of the neck.

5. Ruling element: Aakash, The space.

6. Relation to body: Sound and speech. Ears and speech organs.

7. Benefits: Swelling (Internal and external), Knots in muscles, pimples and freckles on skin, Relieves the pain of the neck shoulders, arms, ankles, wrists. Good stretch.

STEPS :

1. Constant remembrance of The Sun.

2. Keep both the hands in the same position.

3. Take the weight of the body on the hands and the shoulders.

4. Stretch the right leg backwards.

5. Close the feet. Stretch them straight backwards.

6. Straighten your legs and knees, arms and elbows.

7. Keep your body – head to heels – in straight line in slanting position.

8. Fix your eyes on the ground at the right angle to the body.

Step Number Six :

Om Pushne Namah

Sastang-namaskar-asan

Om Pushne Namah:

The word Pushnaihi means one who nourishes.

The sun is the source of all types of food and nourishment. Food is one of the main source from where we get energy that builds and moves our body. Nourishment results in wisdom and intellect to perceive things & thoughts and power to act accordingly.

So we should be grateful to The Sun for providing us nourishment. We should give respect, honor and regard to the provider of food as well as food we eat. If we Engage in other activities while eating food is insult to the food and the Sun God. Hence, talking, watching TV, reading or playing games while eating should be avoided. Round the Clock we receive light , heat and energy from The sun. There are a few yogis who can live only on the Sun and do not eat food what common men eat.

1. The Sastang-namaskar-asan: Retain breath. (Kumbhak)

2. The vital point: The Manipur Chakra.

3. The color of the Chakra: Blue

4. Location: At the navel.

5. Ruling element: Agni, The fire.

6. Relation to body: Sight and feeling. The eyes and the brain.

7. Benefits : Asthma, piles, arthritis, digestion problems. More healthy. Brighter eyes, glow on the face, long stamina and strong body is the result.

STEPS

1. Constant remembrance of The Sun.

2. Don’t move the palms and the toes.

3. Take the body weight on your hands.

4. Bend the arms at the elbow.

5. Press the chin to the chest.

6. Touch the ground with the eight points of your body.

7. (Forehead, chest, knees, palms, toes.)

8. Push both the elbows inside, towards each other.

9. Uplift the hip part of your body.

Step Number Seven :

Om Hiranyagarbhaya Namah

Bhujang-asan

Om Hiranyagarbhaya Namah:

Sanskrit word Hiranya means golden. Grabha means womb. Hiranyagarbhaya means the womb of the Universe. Gold is symbol of purity and love. What The Sun gives us is purity more pure than gold. Agni (Fire) The fire burns out all the impurities from the gold and whatever remains is purity.

The twilight is golden in color. It covers the universe in its fold. The time of twilight is considered to be one the best moments for meditation or Tapa or study. The sunlight makes everything visible. The cosmic Sun has given birth to the universe. The sun element is everywhere in the cosmos. All stars and planets are revolving and moving at their right position because of the sun. The Sun God is the creator of all the living and non-living things. The sun God is omnipotent. We can experience the cycle of the nature because of The Sun. Water evaporates, makes the clouds, then winds, then rains and then farming. Focus and pray with full attention on The Sun and HIS abilities and capacities.

1. Bhujang-asan: Breathe in.

2. The vital point: The Swadhisthan Chakra.

3. The color of the Chakra: Sindur / saffron.

4. Location: At the tip of the spine.

5. Ruling element: Jal. The water.

6. Relation to body: Taste. Tongue. Sleep.

7. Benefits: Urine problems, urine stone, sleeplessness, general weakness. Pain in the back, shoulders, throat, chest, stomach is relieved. Removes cough and increases appetite. Helps remove gases and toxic material.

STEPS :

1. Constant remembrance of The Sun.

2. Don’t disturb the position of the palms.

3. Keep the arms straight.

4. Straighten the elbow.

5. Throw the head and the shoulders back.

6. Look towards the sky.

7. Pull the waist towards the centre between the palms.

8. Don’t disturb the position of the feet.

9. Can touch the knees to the ground.

10. Form arch like position.

Step Number Eight :

Om Marichaye Namah

Parvat-asan (Mountain Pose)

Om Marichaye Namah:

Marich is a Sanskrit word that means mirage. In the desert one sees water from a distance but actually one will not find water. Image of water is formed because of the heat and the rays of The Sun but there is no water. If a person runs after the mirage to quench the thirst, he will die without water. The Sun is the creator of all types of good or bad mirages or impressions of life.

Often we form wrong impressions of life due to short sight or ignorance or wrong desires. If we worship The Sun and understand its cosmic energy/shakti then we can be saved from the mirage of life. The other meaning of the word Marich means one who makes us aware of the sin. The word Marich also means the power that cures diseases. Hence, we pray the Sun to give us wisdom to know what is good and what is bad for life.

1. Parvat-asan: Breathe out The

2. Vital point: The Vishudha Chakra.

3. The color of the Chakra: Colour of smoke.

4. Location: At the base of the neck.

5. Ruling element: Aakash. The Space.

6. Relation to body: Sound and speech. Ears and speech organs.

7. Benefits: Swelling (Internal and external), wounds, pimples and freckles on skin, Relieves the pain of the neck shoulders, arms, ankles, wrists. Gives good stretch.

STEPS

1. Constant Remembrance of The Sun

2. Don’t move the position of the feet and the palms.

3. Raise up the middle part of your body.

4. Form a triangle with the palms waist and feet.

5. Touch the heels to the ground.

6. Put your arms and legs straight.

7. Straighten your elbows and knees.

8. Pull your head towards the knees.

9. Touch the chin to the chest.

10. Fix your eyes on the nose-tip.

Step Number Nine :

Om Adityaya Namah

Ardha-bhujang-asan (Half Cobra Pose)

Om Adityaya Namah:

The Sanskrit word Aditya means the son of Aditi. As per scriptures Adi Maya is the source of birth and growth of the entire Nature. The governing power of all the working force. Aditi is the wife of Bruhaspati. Bruhaspati is the priest of all the Gods. The Sun is the son of Aditi and Bruhaspati. The Sun God gives to the world whatever HE has received from HIS parents-Aditi and Bruhaspati. The Sun is the true follower of the commandments, customs and traditions of his parents. We all are the creation of the Sun God. Bow to the sun God in the memory of this divine heritage.

1. Ardha-bhujang-asan: Breathe in.

2. The vital point: The Adnya Chakra.

3. The color of the Chakra: Lotus white.

4. Location: On the forehead between the eyebrows.

5. Ruling element: Aakash. (Manas).

6. Relation to body: Mind.

7. Benefits: Respiratory diseases, hypertension, clarity of thoughts, brightness and sharpness of brain increases. Muscles pains in thighs, knees, calves, ankles are relieved.

STEPS :

1. Constant remembrance of The Sun.

2. Don’t change the position of your palm.

3. Refer to Aum Bhanave Namah. (Ardha-bhujang-asan.)

4. Keep the left foot and the palms firm on the ground.

5. Stretch the right leg backwards.

6. Touch the right knee and toe to the ground.

7. Fold the left knee. (The calf, the back part of the thigh and the last rib of the left chest touching each other.)

8. Keep both the hands straight.

9. Put your chest out. Lift up the shoulders to touch the head.

10. Push your head backwards.

11. Look towards the sky.

Step Number Ten :

Om Savitre Namah

Hasta-pad-asan

Om Savitre Namah:

Complete bowing down to the powers and energies of The Sun. The sun is always activates others and is full of activities too. He is the symbol of cosmic energy. Pray the Sun God to give inspiration and energy to do good deeds.

1. The vital point: The Swadhistan Chakra.

2. The colour of the Chakra: Sindur / Saffron

3. Location: At the tip of the spine.

4. Ruling element: Jal, the water.

5. Relation to body: Taste. Tongue. Sleep.

6. Benefits : Urine problems, urine stone, sleeplessness, general disability (weakness). Muscle pain in the back, shoulders, throat, chest, stomach is relieved. Removes cough. Increases appetite. Helps remove gases and toxic material. Sound sleep is the result.

7. Contraindications: Not suitable for severe back pain or migraine or pregnant women.

STEPS :

1. Constant remembrance and gratitude of the Sun.

2. Fix your palms flat on the ground.

3. Adjust the big toes and the palms in line.

4. Keep shoulder distance between the palms.

5. Keep your legs straight and knees straightened.

6. Touch your chin to the chest.

7. Touch your forehead to the knees.

Step Number Eleven :

Om Arkaya Namah:

Pranam Asana

Sanskrit word Arka means The Extract. The Sun is the concentrated form of life. The Sun is the essence of life. The Sun is symbol of pure life. The is guiding light for enlightenment. The Sun is wisdom and the Art of life. We can not live without activities so, sun is also having the similar path of constant activity. We receive constant inspiration from The Sun. Honey is the essence of flowers. But the flowers are not present in it. In the same way The Sun is essence of our life but remains absent from us in physical form. We can not imagine life without Sun but only way for us to worship and pay full salutation to the sun and receive the vital energy.

Pranam-asan: Retain your breath. (Kumbhak)

1. The vital point: The Anahat Chakra.

2. The color of the Chakra: Yellow as that of the rising sun.

3. Location: In the centre of the chest.

4. Ruling element: The wind, Vayu.

5. Relation to body: Touch. Skin.

6. Benefits: Nervous breakdown, fits. For more benefits, please refer to Aum Mitraya

Namah. Pranam-asan.

STEPS :

1. Constant remembrance and surrender to The Sun.

2. Stand straight.

3. Close the right toe and heel with the left.

4. Put your chest out.

5. Press your shoulders backward and pull them downwards.

6. Keep your eyes on your nose-tip.

7. Hands in namaskar position.

8. Palms closed. Fingers closed at right angle to the ground.

9. Thumb touching the middle part of the chest.

10. Forearms in line with the ground.

Step Number Twelve :

Om Bhaskaraya Namah

Namaskar Mudra

Om Bhaskaraya Namah: The word Bhaskar means Light (Prakasah/ Tej) or one who is full of self light. (Prakashman or Tejaswi). The sun is not God-like but HE is The God of the universe. HE has covered the entire universe with his light. There is the sun light in side

and out side of our body. HE is the witness to all our deeds mental and physical. HE leads assists and inspires us to do noble acts. In order to get this divine happiness, powers and self-satisfaction, bow to the Sun God and perform Surya-Namaskar

.

Surya Namaskar is a prayer to the Sun God. A prayer means hearty expression of thankfulness. The expression of gratitude to The Sun.

Prayer is not begging for blessings. If you surrender then you will get what you deserve. You are bound to get success or failure or joy or sorrow in accordance to your deeds.

Our day must be started with Surya Namaskar. The Sun is the first visitor of the day to our house. And this guest is very special and extra ordinary. So receive, welcome and serve the guest wholeheartedly.

Namaskar Mudra:

1. The vital point: The Anahat Chakra.

2. The colour of the Chakra: Yellow as that of the rising sun.

3. Location: At the level of the heart.

4. Ruling element: Vayu, the wind.

5. Relation to body: Touch. Skin.

6. Benefits : Refer to Aum Mitraya Namah. Pranam-asan.

STEPS:

1. Close your palms. (Adnya Chakara)

2. Put the closed palms in the middle of the forehead.

3. Keep the shoulder-distance between the elbows.

4. Complete submission of body, speech, mind, heart to the Sun God.

Ending Shlokas

Adityasya namaskaran ye kurvanti dine dine

Janmantar-sahashreshu daridrya nopajayate

Namah dharma-vidhanaya namaste kruta-shakshine

Namah pratyaksha devaya bhaskaraya namah nama-h.

Meaning: One who performs Surya Namaskar regularly gets no poverty (Poverty of wealth, health and intellect.) lives after lives.

Oh! Lord Bhaskara. YOU are the Dharma incarnated. (YOU yourself are all the divine virtues.)

YOU are the soul witness to all my deeds, good and bad.

YOU are the only God in shape and form. I bow to you (with all my body, mind and soul.)

Significance: The daily practice in Surya Namaskar gives health. Healthy body performs more work. The working hours are increased. The work is done with ease and confidence. You become successful in your work. The success leads to success. The success, of course, gives you happiness and wealth too.

The Sun God is the Dharma incarnated. With His own example He tells us what Dharma is. HE is the only god that we get to see everyday, everywhere. HE is the only god in shape and form. HE is the witness to all your deeds. HE showers happiness according to your deeds. I pray the Sun God with all my heart.

Meaning: In this way the practice of Surya Namaskar is over. With great reverence I dedicate the act of Surya Namaskar, performed in His honour, to Lord Surya Narayn (the Sun God). HE has given me the inspiration and the physical ability to carry out the action and got it done from me.

Significance: Nothing is mine. Everything belongs to HIM. The possessive sense of ‘me-my-mine’ is to be put on regressive mode.

Achaman: Open the palm straight. Keep away the thumb and the ladyfinger. Close the remaining three fingers and raise them a bit. A scoop is formed on the palm at the end of the fingers. Take a spoonful of water in the scoop. Release the water, from the wrist end of the palm, in your mouth. And say:

Meaning: Oh Sun God! Let the sip of water keep away from me all the diseases and the untimely deaths.

Significance: It is a sort of promise to be confirmed by self-instruction. If you practice Surya Namaskar daily, it relieves you from minor illness, disorders, and other ailments. All these discomforts, if not taken care of, may turn into serious diseases leading you to the untimely or ill death point.

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