Surya Namaskar/Sun Salutation

Surya Namaskar/Sun Salutation

आदितस्य नमस्कारम् ये कुर्वन्ति दिनेदिने।
जन्मान्तर सहस्त्रेाशु दारिद्रयंनोपजायते।।

जो व्यक्ति नियमित रूप से सूर्य को नमस्कार करता है वह जन्म जन्मान्तर तक दरिद्र नही होता हैं।

"A person who salutes sun regularly, he never be poor for thousands of births"

Suryanamaskar is the most useful and popular mode of yogic exercises which briefly bestows the benefits of Asans,Pranayam,and Mudras altogether. It consists of set of 12 Asans continously,Seven asans continue and the next five are repeatation of others,Which are performed early in the morning facing the rising sun.

Suryanamaskar energises the entire neuro-glandular and nueromuscular system of the body and its regular practice ensures a balanced supply of oxygeneted blood and perfect harmony to all the systems of the body,thus invigorating the entire psychosomatic system of human constitution.

We are special in SUN SALUTATION bcoz we perform SUN SALUTATION with chanting Vedic mantras.

Another aspect ,pouring water to sun by a pot standing in sun light at the time sunrisewith a spiritual heart also called suryanamaskar (Ardhya / Sun saluting)

How to do?

As mentioned Surya Namaskar is a flowing series of 12 yoga postures. These are described below.

Synchronizing the breath with the movements of the body is very important. The basic breathing principle is to inhale during backward bending postures and exhale during forward bending postures.

The Twelve Postures:

1. Pranamasana (Salutation posture)

Stand erect with feet together. Join the palms together in front of the chest. Concentrate on standing straight, steady and in a prayerful attitude. This posture helps to induce a state of introversion, relaxation and calmness. It activates the anahata chakra. Inhale fully.

2. . Hastauttanasana (Raised arm posture)

Inhaling 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) upward to the upper parts of the body propelled by inhalation.

3. Padahastasana (Hand to foot posture)

Exhaling 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, especially the liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases and female disorders such as prolapse and 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 stretched and toned. Inversion increases blood flow to the brain. The Prana is channeled to the lower regions of the body propelled by exhalation.

4. Ashwa Sanchalanasana (Equestrian posture)

On your next inhalation, extend the left leg back and drop the knee to the ground. The right knee is bent and kept between the hands and the right foot placed flat on the ground. Lift the spine and open the chest. Concentrate at the eyebrow center.

5. Parvatasana (Mountain posture)

On the kumbhaka bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms, so that the body forms a triangle with the floor. Try to place the heels flat on the ground. Focus awareness at the neck area. This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and Achilles' tendons and makes the spine straight and taut. It relieves varicose veins and tones spinal nerves. Maintaining the posture take a deep inhalation.

6. Ashtanga Namaskara (Salutation with eight limbs)

Exhaling 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 - touch the floor. The buttocks are kept up. Hold the breath. This posture develops the chest and strengthens arms. It sends additional blood to this area helping to rejuvenate the nerves.

7. Bhujangasana (Cobra posture)

On the inhalation, 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 the 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.

8. Parvatasana (Mountain posture)

kumbhaka and get back to posture 5.

9. Ashwa Sanchalanasana (Equestrian posture)

exhale and swing the right leg forward between the hands. The left leg remains back. Resume posture 4.

10. Padahastasana (Hand to foot posture)

puraka, bring the left foot forward. Join both legs and resume posture 3

11. Hastauttanasana (Raised arm posture)

kumbhaka, raise the trunk up and bend backward. Resume posture 2.

12. Pranamasana (Salutation posture)

Recaka,Straighten the body and bring the hands in front of the chest. Resume posture 1