Achieve total health with 12 rounds of Sun Salutation. Image Courtesy – www.onlymyhealth.com
The Sanskrit name Surya here refers to the Sun, and Namaskar means salutation. The sun provides life force to the whole creation. The Sun symbolises spiritual consciousness and, in ancient times, was worshipped on a daily basis. In yoga, ‘PINGALA NADI’ represents the sun, and the moon represents ‘IDA NADI’.
Sun salutation is a complete physical and spiritual practice in itself. It includes asana, pranayama, mantra and meditation. All 12 postures involved in a round of Surya Namaskar are performed in a steady, rhythmic sequence, synchronising with the Breath and mental awareness. This is an effective way of loosening, stretching, massaging and toning up all the body joints, muscles and internal organs.
Time of Practice: The ideal time is at sunrise, the most peaceful time of day. But it can be practised at any time provided the stomach is empty.
Position – I (Pranamasana Prayer pose): Stand erect with both feet together. Now take the ‘Pranam Namaskar Mudra’. Place the palms together in front of the chest with eyes closed. Relax the whole body and mentally offer homage to the sun, breathing normally, chanting the mantra “OM MITRAYNAMAHA”.
CHAKRA: (ANHATA)
Position – II Hasta Uttanasana (Raised Arm Pose): Inhaling slowly, raise your arms up and bend back a little; keep both the arms separated, shoulder width apart, chanting the mantra “OM REVAYE NAMAH”.
CHAKRA:(VISHUNDHI)
Read: Yoga reduces emotional & nervous tension
Position – III Padahastasana (Hand to foot pose): Exhaling, slowly bend forward and try to bring the hands to the floor by the sides of your feet. Try touching the knees with the forehead. Do not strain. Keep the knees straight, chanting the mantra “OM SURYAYA NAMAH”.
Demonstration of position 1, 2 and 3.
CHAKRA:(SWADHISTHANA)
Position – IV Ashwa Sanchalanasana (Equestrian pose): Place the palms of your hands flat on the floor beside the feet. Inhale slowly, take your left foot back on the floor with Straight arms, and with hips pressed down, look up. The Head should be tilted backwards, the Back arched, chanting the mantra – “OM BHAHAVE NAMAHA”
Demonstration of position 4.
CHAKRA: (AJANA CHAKRA)
Position – V Parvatasana (Mountain pose): while exhaling, take the left foot back beside the right foot. Keeping feet together, raise your hips up like a mountain. Try to place the heels on the floor and bring the head towards the knees. Chanting mantra – “OM KHAGAYA NAMAHA”
Demonstration of position 5.
CHAKRA: (VISHUNDHI CHAKRA)
Position – VI Ashtanga Namaskar (Salute with eight parts): Lower the knees, chest and chin to the floor. In the final position, only the toes, knees, chest, hands, and chin touch the floor. Breathe normally. Chant the mantra, “PUSHNE NAMAHA”.
Demonstration of position 6.
CHAKRA:(MANIPURAK)
Position – VII Bhujangasana (cobra Poses): Now inhale slowly, raise the upper part of your body, up like the hood of a cobra snake. Look up, pressing your hips down, feet together, and arms stretched. Chanting mantra – “OM HIRNAYA GARBHAYA NAMAHA”
Demonstration of position 7.
CHAKRA: (SWADHISTHANA)
POSITION – VIII (Parvatasana): This stage is a repeat of position (5). Chanting mantra – “OM MARICHAYA NAMHA”
Demonstration of position 8.
Read: Enhance your sexual life with yoga
POSITION – IX ‘Ashwa Sanchalanasana’: This stage is a repeat of position (4). Chanting mantra – “OM ADITYA NAMHA”
Demonstration of position 9.
POSITION – X (Padahastasana): This stage repeats position (3). Chanting mantra – “OM SAVITRE NAMAHA”
POSITION – XI (Hasta Uttanasana): This stage repeats position (2). Chanting mantra – “OM ARKAYA NAMAHA”
POSITION – XII (Pranamasana): This stage repeats position (I). Chanting mantra – “OM BHASKARAYA NAMAHA”
Demonstration of position 10, 11 and 12. Sun Salutation or Surya Namaskar demonstrated by Yogaguru Suneel Singh. Image Courtesy – Vijay Gautam.
Benefits: Sun Salutation stimulates and balances all the systems of the Body, including the endocrine, circulatory, respiratory and digestive systems. Sun salutation increases awareness and Bestows good health and well-being, Removes Carbon dioxide and bring more oxygen, increase mental clarity by bringing fresh, oxygenated blood to the Brain. Its influence on the pineal gland and hypothalamus helps to prevent pineal degeneration and calcification.
Prevention: People suffering from high blood pressure, heart stroke, hernia and a weak heart should not practice this.
Duration: Beginners should practice 3 rounds and slowly add one more round every week. After completion of sun salutation, it is necessary to perform ‘Shavasana’.
