Surya Namaskar (Salutation to the Sun)

Nov

2009

Articles | Living

Written by Maja Habajec

Suryanamaskar is a combination of twelve different postures, followed in a particular sequence with a specific breathing pattern. With each posture, a particular mantra is chanted. In a traditional Hindu context, Surya Namaskara is always performed facing in the direction of the rising or setting Sun.
The practice of Surya Namaskar increases strength improves muscle tone and coordination and bestows good health upon the practitioner, while increasing body awareness. It helps burn body fat and combat obesity, helps balance and stimulate all the systems of the body particularly the circulatory, endocrine, digestive and respiratory systems. Regular practice of Sun Salutation aids the process of elimination, thereby ridding the body of toxins more effectively.

Posture one - Namaskar (Salute)
Start in a standing position, facing the sun. Both your feet should touch each other, palms joined together, in prayer posture. Breathe normally.
Mantra: Om Mitrayah Namaha
Salutations to Him who is my everlasting friend.

Posture two - Ardha Chandrasana (Half Moon Posture)
With a deep inhalation, raise both arms above your head and tilt slightly backward arching your back.
Mantra: Om Khagaya Namaha
Salutations to Him who is source of life for all that moves in the sky.

Posture three - Padangusthasana (Hand to Foot Posture)
With a deep exhalation, bend forward and touch the mat, both palms in line with your feet, forehead touching your knees.
Mantra: Om Suryaya Namaha
Salutation to Him who propels everyone into activity and is source of light.

Posture four - Surya Darshan (Sun Sight Posture)
With a deep inhalation, take your right leg away from your body, in a big backward step. Both your hands should be firmly planted on your mat, your left foot between your hands, head tilted towards the ceiling.
Mantra: Om Bhanuvae Namaha
Salutations to Him who is in the eternal source of warmth.

Posture five - Purvottanasana (Inclined Plane)
Hold your breath and take your right leg back to join your left leg. Now straighten both your hands, legs and back. Your neck spine, thighs and feet should be in a straight line.
Mantra: Om Ravi Namaha (Salutations to Him who is shining and is the eternal source of vitality)

Posture six - Adho Mukha Svanasana (Downward Facing Dog Posture)
With a deep exhalation, shove your hips and butt up towards the ceiling, forming an upward arch. Your arms should be straight and aligned with your head.
Mantra: Om Pushnae Namaha
Salutations to Him who nourishes all and gives strength.

Posture seven - Sashtang Dandawat (Forehead, Chest, Knee to Floor Posture)
With a deep exhalation, lower your body down till your forehead, chest, knees, hands and feet are touching the mat, your butt tilted up. Take a normal breath in this posture.
Mantra: Om Hiranya-Garbhaya Namaha
Salutations to Him who is the eternal source of energy emanating from its golden core.

Posture eight - Bhujangasana (Cobra Posture)
With a deep inhalation, slowly snake forward till your head is up, your back arched concave, as much as possible.
Mantra: Om Marichiye Namaha
Salutations to Him who is the Lord of Dawn and source of vibrations.

Posture nine - Adho Mukha Svanasana (Downward Facing Dog Posture)
Exhaling deeply, again push your butt and hips up towards the ceiling as in position 6, arms aligned straight with your head.
Mantra: Om Adityaya Namaha
Salutations to Him who is the son of Aditi.

Posture ten - Surya Darshan (Sun Sight Posture)
Inhaling deeply, bring your right foot in towards your body, in a big forward step. Both your hands should planted firmly on your mat, right foot between your hands, head tilted towards the ceiling.
Mantra: Om Savitre Namaha
Salutations to Him who produces everything.

Posture eleven - Padangusthasana (Hand to Foot Posture)
Exhaling deeply, rise up and touch the mat, keeping both your palms in line with your feet, forehead touching your knees.
Mantra: Om Arkaya Namaha
Salutations to Him who is fit to be worshipped as the very essence of vitality.

Posture twelve - Ardha Chandrasana (Half Moon Posture)
Inhaling deeply, raise both your arms above your head and tilt slightly backward.
Mantra: Om Bhaskaraya Namaha
Salutations to Him who is the cause of luster and brings inner strength, confidence and inner awakening.

Always take notice of the fact that while doing the steps the knees should not be bent and the back should not be curving at any point even while bending forward.

Sources:
http://www.yogawiz.com/surya-namaskar-sun-salutation-step-by-step.html
http://www.chakrapaniayurveda.com/suryanamaskar.html
html http://www.harekrsna.de/surya/suryaya-namaskar.pdf

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even i - the laziest bastard of them all - tend to practice it (in noob mode though, but who cares) as often as i can and i have to admit that surya namaskar is simply great! smilies/wink.gif

Nimbus , November 03, 2009

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I really never never never did any kind of exercises.. but i really should. This one looks easy enough to try it, so i think i'll give it a shot

thanks

atombased , November 03, 2009

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well, i'm pretty lazy in exercising myself and that's why this few simple steps suit me the best smilies/grin.gif

MaJah , November 04, 2009

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Interesting! Perhaps we should feature different forms of Eastern exercise. I learnt a few Qi Gong excercises when doing Kung Fu and would like to learn more. To me I feel what we learnt included focusing the mind on removing the negative chi which doesn't seem to be included in on-line articles they seem to focus mainly on breathing.

woodzee , December 07, 2009

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I practised Qi-Gong myself for a while. It would be interested to write on Chi subject but I don't think those exercises can be performed right without a teacher. Though, if you are into it just go ahead and write about it in general. It would be something interested to read about and get more familiar with.

MaJah , December 09, 2009