Surya Namaskar / Sun Salutation

The ancient Rishis of India believed the many different parts of our body are controlled by different devas or the divine impulses. The solar plexus which is located behind the navel is the central point of our body. Solar plexus is also known as the second brain of the body which is connected to the sun. According to the Rishis, practicing Surya Namaskar regularly can enhance these solar plexuses and thereby increases a person’s creative power and intuitive abilities. Surya Namaskar yoga is believed to activate each and every part of the body which means that this powerful yoga pose has a great impact on the heart, intestine, stomach, liver, throat, chest, legs, and the muscles of our body.

From ancient times Surya Namaskar were practiced in India. Vedas also discuss about Surya Namaskar before starting daily routine. In Ramayana there is a description of Rama getting initiated in  Surya Namaskar by Vasishtha and Vishwamitra. Therefore he could win against Ravana who was far superior to him in armored strength. Ram could endure the strain of battle in Lanka as a result of Surya Namaskars.

Lord Shree Krishna  used to perform Surya Namaskar. Karna the great warrior of Mahabharata used to perform Surya Namaskara and then he would give charity to people.

Introduction

The Surya Namaskar exercise and tone up the gross and the sensitive system of the human body.The bodily movements required by Surya Namaskar exercise the digestive system as well as nervous system which are comprised of the various plexus in the body and which act on the system of ductless glands such as Thyroid, Pituitary, Pineal, Adrenal, Pancreas and liver etc.

Through proper and controlled breathing vitality and energy are made to flow freely to the nervous system and to the system of all ductless glands.

Through Beeja mantra the mental energy gets channelized and concentrated and scope and width of the mind's range of awareness and perception are vastly enlarged.

Figure 3  

When forehead touches the knees and the chin touches the top of the chest one breaths out completely. In this position Pituitary and Pineal glands inside he fore head, and the thyroid and the parathyroid  in the neck receives a flow of blood and get energized.

When one leg is stretched back and the head is thrown as far as possible the glands of the neck are exercised the stomach is forcibly drawn in then stimulating the solar plexus the pancreas and the liver.

When the heel touche the ground and the chin touches the top of the chest, this touches out the whole spinal column and helps to improve the circulation of plexus in the body- Also vital centers in all regions in the body, the head, the neck, the chest, the abdomen, the sacral region and also other glands.

Hence all exercise during Surya Namaskar revitalize the energy centers of the body and thus tune a person to one of  the most important source of cosmic energy- the sun. One can live a life of eternal happiness and experience the bliss, beauty and harmony in creation.

The dividing line between the 'I' and 'not I' is the cause of all conflicts and confusions.;It  is eliminated and all pure love, compassion-the most powerful force in the whole of creation is born within.

Surya Namaskar can lead to experience of this force of  oneness with all that is , and get a tremendous happiness out of life.

Benefits:

• Improves muscle strength and endurance
• Aids in developing a strong upper body
• Maintains cardiovascular health
• Revives the nervous system
• Improves flexibility in both men and women
• Improves immunity
• Strengthens the body and improves overall health

Surya Namaskar for Weight Loss : 

According to research, Surya Namaskar is an excellent exercise for weight management. For both men and women, Surya Namaskar is efficient in improving muscle strength, toning the lower body, and enhancing strength, especially in the abdominal region and back muscles. Using medicines, following strict diets, lifting weights in the gym can cause a lot of damage to the body. Therefore, several yoga asanas are specially prepared to target the muscles in our body and attain an appropriate Body Mass Index (B.M.I) naturally. Many people have experienced weight loss after performing Surya Namaskar regularly. Performing around 12 rounds of Surya Namaskar can burn approximately 156 calories.

    

Surya Namaskar for the Mind: 

Practicing Surya Namaskar asana has shown to have a positive impact on enhancing the cognitive functions of the brain while also relaxing the mind. Sun Salutation when coupled with chants in every pose, can help provide the proper balance between body, breath, and mind. Chanting mantras while performing the asanas can increase spirituality and establish a deep sense of gratitude towards life, thereby providing an absolute peace to the mind and the soul. You can also listen to the mantras on a device while performing the asanas or can chant it in your mind or verbally.

 

The Positions of Surya Namaskar 1-12

1 .  Position : Prayer Pose / Namaskarasana / Prarthanasana

Oṃ hrāṃ mitrāya namaḥ ॐ ह्रां मित्राय नमः I bow to my friend.

The first pose of Surya Namaskar asana can be accomplished by standing in an upright position on your yoga mat and placing your feet close to each other. Take a deep breath and notice your chest expand, relax your shoulders. While inhaling, take a deep breath, raise your arms from the sides, and as you exhale join your palms together in front of your chest in a Namaste. This is the prayer position.

Benefits of Pranamasana :   

• Relaxes the nervous system and helps in maintaining body balance. It also helps relieve stress and anxiety.

2 .  Position : Raised Arm Pose / Oordhwa Namaskarasana / Hasta Uttanasana

Oṃ hrīṁ ravaye namaḥ ॐ ह्रीं रवये नमः । I bow to the shining one.

Join your palms together and take a deep breath. Lift your arms up while slightly bending backward, you can push the pelvis forward a little, stretch back and lengthen the spine. Keep the biceps close to your ears while simultaneously stretching the whole body up from the heels.

Benefits of Hasta Uttanasana: 

• Stretches and tones the abdominal muscles. 
• Beneficial for people suffering from asthma, lower back pain, and fatigue. 
• It also aids digestion.

3 .  Position : Uttanasana / Standing Forward Bend Pose / Janu Shirasana or Hasapadasana

Oṃ hrūṁ sūryaya namaḥ ॐ ह्रूं सूर्याय नमः । I bow to the beautiful light.

Exhale and bend forward to touch your toes with your fingers. You can bend your knees initially if necessary. Do not bend your spine and keep your neck and shoulders relaxed. Try to touch the floor with your fingers, pressing into your heels softly. Inhale while coming back up.

Benefits of Hasta Padasana: 

• Stretches the hamstrings and opens up the hip, shoulder arms and legs. 
• Helps in curing insomnia, osteoporosis, headache, anxiety and stress.
• Hasta Padasana makes the waist and spine flexible.
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4 .  Position : Ashwa Sanchalana / Lunge Pose / Ardha  Bhujangasana

Oṃ hraiṁ bhānave namaḥ ॐ ह्रैं भानवे नमः । I bow to the brilliant one.

 

After coming back from Hasta Padasana, bend your knees slightly and rest your palms on the floor in line with your feet. Inhale and bring your right knee towards the right side of your chest while stretching the left leg backward. Balance your body and raise your head facing forward.

Benefits of Ashwa Sanchalanasana: 

• Strengthens the spine and increases the lung capacity. Relieves indigestion and constipation. 

5 .  Position : Plank Pose / Chaturanga Dandasana / Dwipad Prasarasana

Oṃ hrauṁ khagāya namaḥ ॐ ह्रौं खगाय नमः । I bow to the moving one in the sky.

 

From the Ashwa Sanchalanasana, inhale and bring your right leg back, next to the left leg. Keep your hands under your shoulders, keeping your body parallel to the ground. Your entire body should be in one straight line. Breathe and balance. 

Benefits of Chaturanga Dandasana: 

Keeps the mind calm while stretching the arms, chest, shoulder, and spine. This pose also improves posture.      

6 .  Position : The Eight Limbed Pose / Ashtanga Namaskar /

 Saashtanga Namaskara

Oṃ hraḥ pūṣṇe namaḥ ॐ ह्रः पूष्णे नमः । I bow to the giver of nutrition.

Also known as salutations using eight points or parts. To perform this pose, exhale and bring your knees down to the floor. Rest your chin on the floor and raise your hips slightly from the ground. Both your hands, knees, chin and the chest should touch the floor while your posterior should be suspended in the air. Breathe and hold the position for as long as comfortable.

Benefits of Ashtanga Namaskar: 

Increases flexibility and stretches the back and the spine. Strengthens the muscles and relieves stress.

Reduces tension and anxiety.

7 .  Position : Cobra Pose / Bhujangasana 

Oṃ hrāṃ hiraṇyagarbhāya namaḥ ॐ ह्रां हिरण्यगर्भाय नमः । I bow to the golden centered one.

Gently slide forward and rest your legs and abdomen flat on the ground. Place your palms close to your chest and while inhaling apply the pressure on the hand and slowly raise the upper body, your pelvic region touching the ground. Keep your shoulders away from your ears, feet tucked in, and look forward. Your head and torso should resemble a cobra with a raised hood.

Benefits of Bhujangasana : 

Stretches the shoulders, back, chest, and spine. Improves flexibility and mood

Invigorates the heart.

 

8 .  Position : Downward Facing Dog Pose / Adho Mukha Svanasana / Bhudharasana

Oṃ hrīṁ marīcaye namaḥ ॐ ह्रीं मरीचये नमः । I bow to the lord of down.

Lie down, releasing your chest from the Bhujangasana, your back facing the ceiling. Exhale and lift your hips gently to form an inverted ‘V’. Straighten your elbows and knees while trying to keep your heels on the ground. With every exhale and inhale, go deeper into the stretch. Look towards your navel.

Benefits of Adho Mukha Svanasana: Calms the nerves and increases blood circulation. Relieves stress and strengthens the arms and legs. In women, this yoga asana relieves symptoms of menopause

It gives a very good stretch on the hamstrings.

Increases blood flow to the spinal region.

9 .  Position : The High Lunge Pose / Ashwa Sanchalana Pose / Ek Pada Akarshana (same as position 4)

Oṃ hrūṁ ādityāya namaḥ ॐ ह्रूं आदित्याय नमः । I bow to the sun of Adity.

Coming back from the Adho Mukha Svanasana, bring your right foot forward. Keep your left leg stretched behind placing your feet on the mat and now slowly look forward. Gently push the hips towards the floor to deepen the stretch.

Get a better stretch this time since you have performed this step before.

Benefits of Ashwa Sanchalanasana: Strengthens the spine and increases the lung capacity. 

Relieves indigestion and constipation 

Ashwa Sanchalanasana tones the abdominal organs.

Adds flexibility to leg muscles.

1O . Position : Standing Forward Bend Pose / Uttanasana /  Hasta Padasana

Oṃ hraiṁ savitre namaḥ ॐ ह्रैं सवित्रे नमः । I bow to the beneficent one.

 

Inhale and bring your left foot forward, next to your right foot. Bend your torso while keeping the position of your hands intact, slowly exhale and touch the ground with your fingers.

Benefits of Hasta Padasana: Stretches the hamstrings and opens up the legs. It helps in curing insomnia, osteoporosis, headache, anxiety, and stress.

11 . Position : The Raised Arm Pose / Hasta Uttanasana / Oordhwa Namaskarasana

Oṃ hrauṁ arkāya namaḥ ॐ ह्रौं अर्काय नमः । I bow to the essence and energy of life.

Inhale while lifting your upper body, join the palms and raise your hands upwards. Bend backward and stretch your spine.

Yes, you have done this before.

Benefits of Hasta Uttanasana: Stretches and tones the abdominal muscles. Beneficial for people suffering from asthma, lower back pain, and fatigue. It also aids digestion.

Hasta Uttanasana stretches and tones the muscles of the abdomen.

Expands the chest resulting in the full intake of oxygen.

Lung capacity is fully utilized.

12 . Position : The Prayer Pose / Namaskarasana / Pranamasana 

Oṃ hraḥ bhāskarāya namaḥ ॐ ह्रः भास्कराय नमः । I bow to him who leads me to enlightenment.

Coming back to where we had started, notice that we made a circle of these 12 poses.

As mentioned in the first step, exhale and stand straight, relaxing your body. Lower the arms in front of

 your chest in a Namaste.

Benefits of Pranamasana: Relaxes the nervous system and helps in maintaining body balance. It also helps relieve stress and anxiety.

Tadasana improves posture.

Strengthens thighs, knees, and ankles.

Relieves sciatica.

Mantra 

The mantras  used while doing Surya Namaskara create vibrations which energize the mind and intellect and connect the self with similar sources of energy. The mantras can help in curing diseases, gaining equanimity and self control and also in getting rid of tensions, conflicts which trouble the human mind.

Oṃ hrāṃ mitrāya namaḥ ॐ ह्रां मित्राय नमः I bow to my friend.

Oṃ hrīṁ ravaye namaḥ ॐ ह्रीं रवये नमः । I bow to the shining one.

Oṃ hrūṁ sūryaya namaḥ ॐ ह्रूं सूर्याय नमः । I bow to the beautiful light.

Oṃ hraiṁ bhānave namaḥ ॐ ह्रैं भानवे नमः । I bow to the brilliant one.

Oṃ hrauṁ khagāya namaḥ ॐ ह्रौं खगाय नमः । I bow to the moving one in the sky.

Oṃ hraḥ pūṣṇe namaḥ ॐ ह्रः पूष्णे नमः । I bow to the giver of nutrition.

Oṃ hrāṃ hiraṇyagarbhāya namaḥ ॐ ह्रां हिरण्यगर्भाय नमः । I bow to the golden centered one.

Oṃ hrīṁ marīcaye namaḥ ॐ ह्रीं मरीचये नमः । I bow to the lord of down.

Oṃ hrūṁ ādityāya namaḥ ॐ ह्रूं आदित्याय नमः । I bow to the sun of Adity.

Oṃ hraiṁ savitre namaḥ ॐ ह्रैं सवित्रे नमः । I bow to the beneficent one.

Oṃ hrauṁ arkāya namaḥ ॐ ह्रौं अर्काय नमः । I bow to the essence and energy of life.

Oṃ hraḥ bhāskarāya namaḥ ॐ ह्रः भास्कराय नमः । I bow to him who leads me to enlightenment.

After completing Surya  Namaskar-s- practice  Shavasana for a few minutes. This will allow the heart beat and respiration to return to normal and all muscles to relax.

Caution

Surya Namaskar should not be practiced by people suffering from high BP, Coronary artery diseases or who had a stroke which may lead to damage a weak heart or blood vessel system.

During the onset on mensuration this practice should be avoided..

During pregnancy this may be continued till 12 weeks with care.

Following child birth Surya Namaskar may be commenced 40 days after the delivery for returning the uterine muscles to get normal.

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