Surya Namaskara

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Surya Namaskara also known in English as Sun Salutation is a common sequence of asanas. It is considered as the best exercise for human body. Surya Namaskar consists of important Yogasanas and Pranayama. Surya Namaskar is a Sanskrit word which means obeisance or prostrations (Namaskar) to the sun (Surya). It implies that one rise before sun rise in order to do this exercise or pay obeisance to the rising sun. This is around 5:00 to 5:30 AM. Of course, this exercise is good no matter what time you may use it, but it is best done while the stomach is empty, before eating.

 

Surya Namaskar, an age-old yogic practice, is a comprehensive exercise, which contributes to mental, emotional, physical, and spiritual well-being. The namaskar is an obeisance to the Sun God or Surya. Surya namaskar is normally performed early in the morning, at daybreak, or in the evening, when the sun is setting. It is accompanied by a specific breathing pattern and chanting of mantras.

 

Besides good health, Surya Namaskar also provide an opportunity to express gratitude to the sun for sustaining life on this planet.

 

Advantages:

 

• The obvious advantage of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments and the skeletal system by improving posture and balance. The limbs become symmetrical while the internal vital organs become more functional.

• Practicing Surya Namaskar is beneficial for the health of digestive system.  Yoga poses increase blood flow to your digestive tract and stimulate the intestinal action known as peristalsis so digestion is more efficient. Yoga also calms you, which in turn relaxes your digestive system and leads to more effective elimination. Forward bends increase the space in the abdomen and facilitate the release of entrapped gases. These poses heat the front of the body and cool the back body. For vatas, it is important to stay warm.

• Surya Namaskar is the ideal exercise to cope with insomnia and related disorders. Surya Namaskar practice calms the mind, thus helps to get sound sleep. If you suffer from insomnia, whether often or occasionally, Yoga can help. Through relaxing physical exercise, breathing techniques and complete relaxation, you can promote more regular and restful sleeping patterns without resorting to sleep-inducing drugs. Such drugs interfere with your body's natural sleep cycle and can create psychological dependence and undesirable side effects.

• Surya Namaskar practice regulates irregular menstrual cycles. Practicing Surya Namaskar ensures the easy childbirth. It helps to decrease the fear of pregnancy and childbirth. Metrorrhagia can be caused by a hormonal imbalance. The start of menstruation during puberty and the length and regularity of the menstrual cycle is controlled by hormones produced in an area of the brain called the hypothalamus, as well as by the pituitary and adrenal glands.

• Surya Namaskar practice boosts blood circulation and helps to prevent hair graying, hair fall, and dandruff. It also improves the growth of hair making it long.

• Regular practice of Surya Namaskar helps to lose extra calories. It helps to stay thin. Practicing Surya Namaskar is the easiest way to be in shape. It stretches the abdominal muscles.  Regular practice of Surya Namaskar helps to lose excessive belly fat and gives flat stomach. Some of the asanas stimulate sluggish glands to increase their hormonal secretions. The thyroid gland, especially, has a big effect on our weight because it affects body metabolism.

• Sun salutation exercise helps to add glow on your face making facial skin radiant and ageless. It is the natural solution to prevent onset of wrinkles. Overall, yoga is excellent for the skin and it can also provide good benefits for people with blemishes and even acne.

• Regular practice of sun salutation boosts endurance power. It gives vitality and strength. It also reduces the feeling of restlessness and anxiety.

• Daily practice of Surya Namaskar makes body flexible. It improves flexibility in spine and in limbs.

• Influences the pineal gland and hypothalamus to prevent pineal degeneration and calcification

• It is beneficial to practice Surya Namaskar early in the morning. The early morning sunrays are rich source of vitamin D that is necessary to get strong bones and clear vision.

  

 

   Sun Salutation Pose                              Salutation Mantra                         Meaning

Pranamasana (Prayer pose)                                   Om Mitraaya Namaha                Who is friendly to all

Hastauttanasana (Raised arms pose)                      Om Ravaye Namaha                  The shining one, the radiant one

Hasta Padasana (Hand to foot pose)                      Om Suryaya Namaha                  Who is the dispeller of darkness & responsible for bringing activity

Ashwa Sanchalanasana (Equestrian pose)              Om Bhaanave Namaha               One who illumines, the bright one

Dandasana (Stick pose)                                         Om Khagaya Namaha                Who is all-pervading, one who moves through the sky

Ashtanga Namaskara (Salute with 8 parts/points)    Om Pooshne Namaha                 Giver of nourishment and fulfillment

Bhujangasana (Cobra pose)                                   Om Hiranyagarbhaaya Namaha   Who has golden color brilliance

Parvatasana (Mountain pose)                                 Om Mareechaye Namaha           The giver of light with infinite number of rays

Ashwa Sanchalanasana (Equestrian pose)              Om Aadityaaya Namaha             The son of Aditi – the cosmic divine Mother

Hasta Padasana (Hand to foot pose)                      Om Savitre Namaha                    One who is responsible for life

Hastauttanasana (Raised arms pose)                      Om Aarkaaya Namaha               Worthy of praise and glory

Tadasana                                                              Om Bhaaskaraya Namaha          Giver of wisdom and cosmic illumination

 

 

Steps of Surya Namaskar

• There are 3 forms of surya namaskar. Surya namaskar A and B are fast-paced and part of Ashtanga yoga.
• Surya namaskar A - This form of yoga comprises 11 steps, to be performed with each leg. 
• Surya namaskar B - This form of yoga comprises 19 steps, to be performed with each leg. This form of exercise is characterized by a warrior pose. 
• Surya namaskar C - This traditional form of yoga comprises of 12 steps, which is performed with each leg.

 

The 12 basic steps of surya namaskars vary with different types of surya namaskars. The below steps, specific to type C, are performed at a slow pace.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Step 1: Pranamasan
Stand in an erect position, facing the sun, with palms folded near the chest in namaskar. Keep the feet together and breathe normally.

Step 2: Hasta uttanasana
Breathe in, raise the arms upward, and bend backwards with the face pointing upwards and towards the sky. The back should be arched while bending backwards. 

Step 3: Pada hastasana
Exhale and keeping knees straight, bend down till the head touches the knees. The hands should touch the floor on either side of the feet with the palms flush against the ground. 

Step 4: Ashwa-sanchalan-asana
Inhale and stretch the left leg backwards, and balance the leg on the toes with the heel raised upwards. The right leg is bent at the knee and the head is lifted upwards to face the sky, while the hands remain stretched with the palms flush against the floor.

Step 5: Parvatasana
Exhale and keeping the palms flush against the ground, the right leg is pushed back to stay parallel with the left leg. The hip is raised with the head bent downwards to face the navel. 

Step 6: Ashtanga namaskar
Inhale and lower the hips. The toes, knees, chest, and face touch the floor while the hips are slightly raised.

Step 7: Bhujangasana
Exhale and stretch arms. Lift the chest so the back arches and the head is bent backwards to face the sky. 

Step 8: Parvatasana
Exhale and perform as in step 5

Step 9: Ashwa-sanchalan-asana
Inhale and perform as in step 4

Step 10: Pada hastasana
Exhale and perform as in step 3

Step 11: Hasta Uttanasana
Inhale and perform as in step 2.

Step 12: Pranamasan
Bring back the hands in a folded namaskar to the chest, and breathe normally as in step 1. 

The steps are repeated once again, using the opposite leg in steps 4 to 9.  One round of surya namaskar thus consists of 24 steps.  The ideal regimen requires an individual to perform 12 rounds.