Position : Tadasana
Introduction :
Surya Namaskara is a unique yoga based exercise for overall Personality Development (Body, Mind and Intellect). It loosens, stretches and massages the whole body. This practice tones the joints, muscles of the internal organs of the body. It is the combination of the asana, pranayama, mantra and meditation techniques. It is more beneficial for children in their growing age. It helps them to develop balanced state of mind, healthy body, concentration, memory development.
Mantra plays a vital role in surya namaskara. It generates vibrations in the body to correct the functions of exocrine and endocrine systems of the glands. It stimulates all the vital internal organs of the body.
Prayer :
Hirnmayena Patrena, Satyasyapihitam Mukham
Tat tvam Pusan Apavrnu Satya Dharmaya Drstaye.
Like a lid to a vessel, O Sun, your Golden orb covers the entrance to Truth. Kindly open thy entrance, to lead me to Truth.
Bija Mantra :
Every Namaskara is performed by chanting Omkara with Bija Mantra and a name of the Sun.
1. Om Hram Mitraya Namaha
2. Om Hrim Ravaye Namaha
3. Om Hrum Suryaya Namaha
4. Om Hraim Bhanave Namaha
5. Om Hroum Khagaya Namaha
6. Om Hrha Pushne Namaha
7. Om Hram Hiranyagarbhaya Namaha
8. Om Hrim Maricaye Namaha
9. Om Hrum Adityaya Namaha
10. Om Hraim Savitre Namaha
11. Om Hroum Arkaya Namaha
12. Om Hrah Bhaskaraya Namaha
Position : Tadasana
Stand straight with legs together. Slowly bend the elbows and place the palms together in front of the chest. Adopt namaskara mudra, mentally offering homage to the Sun. Focus on your breath and look forward. Gently close your eyes with relaxed facial muscles.
Position : 1 Mantra : Om Hram Mitraya Namaha
While inhaling raise and stretch both the hands above the head. Upper arms should touch the ears and bend the head, arms and upper trunk backward. Feel the stretch from the navel to the throat region. Do not bend the knees and elbows.
Benefits : Opens the lungs and tones the abdomen muscles, chest, forearms and upper arms.
Position : 2 Mantra : Om Hrim Ravaye Namaha
While exhaling bend the body forward from the root of your waist region until the fingers or palms of the hands touch the floor on either side of the feet. If possible try to touch the forehead to the knees. Keep the knees straight and ensure that upper arms and the ears are aligned.
Benefits : Increases the flexibility of spine and reduces the excess of fat in the abdominal region. Improves the functions of digestive systems. Memory and concentration will improve and increases the blood supply to facial muscles eyes and brain.
Position : 3 Mantra : Om Hrum Suryaya Namaha
Keep the palms on the side of and in the line of the feet. While inhaling stretch the right leg back, rest the toes of the right feet and right knee on the floor. Arch up the chest, thoracic region and lower the spine. Bend the head backward and look up. Keep the palms and left foot in the same line.
Benefits : Massages the abdominal muscles and tones up lungs. Strengthens the calf muscles and thigh muscles. Improves the function of thyroid glands as throat if stretched up.
Position : 4 Mantra : Om Hraim Bhanave Namaha
While exhaling take the left leg back and balance the body on the palms and toes. Whole body is in slanted straight position. Gaze 2 feet ahead on the ground. Do not bend or arch up the neck and spine.
Benefits : Balances the whole body in a line. Strengthens palms, wrists, elbows, muscles of upper arms and forearms. Entire spine region is relaxed.
Position : 5 Mantra : Om Hroum Khagaya Namaha
While inhaling rest the knees on the ground, suck in the abdomen muscles and rest the buttocks on the heels. Do not change the positions of palms and toes. While exhaling rest the forehead on the ground and relax in normal breathing.
Benefits : Regulates the function of adrenal glands, abdominal glands and digestive system. Increases the supply of blood to the head, facial muscles and eyes. Helps to calm down the mind.
Position : 6 Mantra Om Hrha Pushne Namaha
While exhaling raise the body from the fifth position and stretch the body forward without disturbing palms an toes. Hold the breath and rest the forehead, chest, hands, knees and toes on the ground. The knees, chest and forehead should touch the floor simultaneously. Do not rest abdomen on the ground and raise the hips little upward.
Benefits : Strengthens the leg and arm muscles.
Position : 7 Mantra Om Hram Hiranya Garbhaya Namaha
Lower the buttocks and hips on the ground. While inhaling raise the head and trunk. Arch the back and push the chest forward without lifting the positions of the palms and toes. If possible keep the knees off the ground.
Benefits : Increases suppleness of spine, enhances elasticity of lungs. Strengthens the palms, wrists and toes. Tones the liver and massages the kidneys and adrenal glands.
Position : 8 Mantra Om Hrim Maricaye Namaha
While exhaling without disturbing the position of palms and feet, raise the buttocks and lower the head between the arms. Try to keep the heels on the ground so that soles are completely pressed on the floor. Keep the legs and arms straight.
Benefits : Tones the calf muscles and thigh muscles. Improves the function of thyroid glands.
Position : 9 Mantra Om Hrum Adityaya Namaha
While inhaling rest the knees on the ground, suck in the buttock muscles and rest the buttocks on the heels. Do not change the positions of the palms and toes. While exhaling rest the forehead on the ground and relax in the normal breathing.
Benefits : Regulates the function of adrenal glands, abdominal glands and digestive system. Increases the supply of blood to the head, facial muscles and eyes. Helps to calm down the mind.
Position : 10 Mantra Om Hraim Savitre Namaha
While inhaling come up from ninth position placing the right foot between two palms. Let the left leg be kept stretched resting left knee and toes on the ground. Lower the spine and arch the back concave upwards as in step 3.
Benefits : Improves the function of thyroid glands. Tones up lungs, calf muscles and thigh muscles. Massages and stretches the abdominal organs.
Position : 11 Mantra Om Hroum Arkaya Namaha
While exhaling from the tenth position come up by bringing forward the left foot placing it by the side of the right foot in between palms. Keep the knees straight. Try to rest the forehead on the knees.
Benefits : Increases the flexibility of spine and reduces the excess of fat in the abdominal region. Improves the functions of digestive systems. Memory and concentration will improve and increases the blood supply to facial muscles eyes and brain.
Position : 12 Mantra Om Hrah Bhaskaraya Namaha
While inhaling come up slowly straightening the spine, raising the chest, shoulder, head and neck beck to normal position. Palms with Namaskara Mudra in relaxing posture.
Benefits : Helps to keep mind calm and steady.
General Notes for Practitioner :
- Perform Surya Namaskara in empty stomach. Four hours gap after meals, two hours gap after breakfast, one hour gap after beverage. Best time to practice in the early morning around Sunrise or in the evening around Sunset.
- Practice in open air atmosphere or well ventilated rooms.
- Perform on a clean mat or carpet.
- Wear loose, light and comfortable clothing.
- Maintain 30 minutes gap for taking bath before or after the practice.
- Practice Surya Namaskara before the asana session.
- Chanting of Mantras with Omkara, Bijamantra and names if essential to get full benefit.
- Ladies should avoid Surya Namaskara during menstruation. Consult doctors during pregnancy.
- Surya Namaskara should not be practiced by people suffering from Hernia, High blood pressure, Spinal disorders and Coronary artery diseases. People suffering from back problems, slipped disc and sciatica should consult the doctor or yoga expert.
- Skip 5 and 9 positions for yoga therapy of Anxiety and Depression.
- Skip 5 and 9 positions for dynamic yoga for weight reduction.
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