The wholesome and dynamic suryanamaskar is a combination of different Yogasana and each asana has its own divine and healing values. Needless to say, this is an asana that offers a lot of advantage since its invokes a source as powerful as sun. The sun in its physical and material form is essential to sustain the life on earth. The sun also symbolizes spiritual illumination, the light that dispels the darkness of ignorance.
Two words are here together Surya the Sanskrit word means the sun and namaskar stands for salutation. This is a yogic worship of the sun. According to yoga literature the sunbeams give cosmic energy to prana the vital force which keeps us alive. The ancient and holly Hindu books the Upnishadas (mainly the ARANYAK and TAITTRIYOPNISHADA) have the enactment.
The beginning:-
The suryanamaskar is a thirteen times replication of same Asanas in a sequence. At the end of each repetition the practitioner pronounces a new a mantra or hymn that is dedicated to lord Surya. Every time the yogis salute to lord Surya with different hymn, each hymn has another synonym. These hymns are from Vedas especially from the Yajur-Veda and Rig-Veda.
1. OM MITRAYE NAMAHA
2. OM RAVAYE NAMAHA
3. OM SURYAYE NAMAHA
4. OM BHASKARAYE NAMAHA
5. OM KHAGAYE NAMAHA
6. OM PUSHANAYE NAMAHA
7. OM HIRANYAGARBHAYE NAMAHA
8. OM MARICHCHYAYE NAMAHA
9. OM ADITYAYE NAMAHA
10. OM SAVITAYE NAMAHA
11. OM ARKAYE NAMAHA
12. OM BHANUVEY NAMAHA
13. OM SHRI SAVIT SURYA NARAYANAY NAMAHA
Method of practicing: --
Do it at early morning when sun is at the horizon. The surface must be clean and covered with blanket.
Stand as it should be upright and keep the face in the direction of the rising sun.
Step-1(NAMASKAR ASANA)
Join your hands in prayer pose, close the eyes, remove tension from body and mind, and now start to concentrate on your breathing. Stop the infertile thinking, fill your heart with joy of beauty of rising sun.
Now go to step-2 endlessly.
Step-2
Inhale deeply and easily, raise your hand over your head, bend your body gently backward without pain and uneasiness.
Now go to step-3 endlessly.
Step-3(HASTPADASANA)
Exhale easily, as if you want to throw out all carbon dioxide from your body. Now bend your body, according to your comfort, from the waist, and keep the knees erect, try to touch your toes if it is easily. This can not be possible for beginners, they should keep try gently every day.
Now go to step-4 endlessly.
Step-4(EK-PAD-PRASAR-ASANA)
Inhale deeply and easily as if you want to be prosperous with fresh
Stretch left leg behind as far as you can and simultaneously bend your right knee, place you palms on the floor, the right portion of the chest must touch the bent right thigh.
Now go to step-5 endlessly.
Step 5 (PARVAT-ASANA)
Exhale completely but at ease and take your bent right leg behind and closely and parallel to left leg, soles of feet and palms should be on the floor, at the same time place your head lower near to floor and between the arms, keep your waist and hips up and try to make a ^ hill shape with your body. Try to keep your heals on floor if it is possible to you, other wise you can raise your heals but practice to keep them on the floor, though it can take it own time for exactness. Now go to step-6 endlessly.
Step 6 (ASHTANG- PARNIPAT- ASANA)
Knees, Feet, hands, chest, and forehead must touch the floor, but tummy has not to contact the floor.
Now go to step -7 endlessly.
Step-7 (BHUJANGASANA or snake pose)
Now inhale deeply and simultaneously raise your chest as much as you can. It would be better if only toes and palms will remain on floor, legs must be parallel to earth, and the hands will be straight and firm. Try to keep your head upward and show your chest up to above the navel point.
This is the final asana of the series and now go to step -6, then 5, 4 and so on up to starting step.
Now chant the first mantra OM MITRAYE NAMAHA
At this instant again start from NAMSKARSANA the step-1 and repeat the same course of action and chant second hymn. Recite all 13 mantras one by one.
When you will be used to of this procedure, you will end one course with in a minute, and hence all thirteen schedule will take 10 to 13 minutes.
Therapeutic values
Though all seven Asanas have their own healing power, but when we exercise them regularly, then the healing powers of each asana become more efficient.
- This series of exercises activates the endocrine glands and the chakra (vortexes through which the vital life energy or prana is channeled into us) energizing the entire body in a balanced way.
- Surya Namaskar accords overall strength and flexibility to the body, which is why it is generally performed before other asanas.
- The simple exercises fight aging and rejuvenate the entire body.
- Surya Namaskar or Sun Salutation is the best way to burn the calories and reduce weight.
- It is often recommended for obesity.
- Prevents Heart complaints and controls Blood sugar levels
- Documented to have beneficial effects on chronic skin problems.
- Relieves Stress and Tension.
- Improves attention and concentration.
Ideally, these exercises should be performed early in the morning, exposing your body to the sun's rays. But if, for some reason, it cannot be performed in the morning you may do so in the evening on an empty stomach, in a well ventilated room. Initially, you may start with three rounds and gradually build up the stamina for 10 to 13 rounds. Practice the exercises at the pace you feel comfortable with. If you feel tired after a few rounds, rest by lying down with eyes closed for a few minutes.
In fact the Surya-namaskar belongs to the HATH-YOGA. This can be cause of any injury or uneasiness if you start without any proper training or without under supervision of a trained yoga teacher.
Dr.Vishwajeet Sharma is M.Sc. in yoga sciences and having the degree in naturopathy and yoga therapy. Because He is a true yogi, doesn’t believe in money accumulation therefore gives his advises for charity.
Editor,
J.A.Y. (Journal of Ayurveda and Yoga)
Mail: info@ayurvedic-healings.com
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Dr.Vishwajeet Sharma +91-941-4075496
