Surya Namaskar

As Swami Vivekananda said,

Each soul is potentially divine. The goal is to manifest this divinity within, by controlling nature, external and internal. Do this either by work, or worship, or psychic control, or philosophy-by one, or more, or all of these-and be free.

Surya Namaskar is the best key to manifest the Divinity within. Surya Namaskar is one of the most important exercise that is performed when Yoga is practiced. The literal translation of the term Surya Namaskar is Sun Salutation.


Surya Namaskar is experienced on three levels. i.e., body, mind and intellect. It works with equal force on these 3 aspects. It gives us physical and mental health with sharp intellect. 


There are set of well balanced 7 Yogasanas that will stretch all the Muscles, Ligaments,  induces all the Glands and strengthen the Nervous system in our body. It is the training to all the muscles, involved in voluntary and involuntary actions, to acquire elasticity and flexibility through Surya Namaskar. Flexibility of the muscles is the Key Power of all physical and mental abilities.


Adding the Surya Namsakar Mantras with this exercise will purify our mind and thus keeping the mind clean and healthy. This exercise activates all the chakkaraas (energy centers in human body) and increases the energy level, thereby one's inner strength and will power. 


This exercise should be done everyday by everyone. Let us practice Surya Namaskar everyday and derive the immense benefits that are offered. 




There are 10 steps in Surya Namaskar. To see the steps just observe below video.

Yes. As you observed in the above video, Surya Namaskar is the easiest exercise.


NOTE:

Seeing videos or photos of Surya Namaskar, one can not learn this exercise properly. It has to be taught by proper trained teacher. Following details are given as a reference guide for already learned disciples.

Now each step of Surya Namaskar is explained below one by one:


Surya Namaskar Sthithi : (Namaskaaraasana)

• From stand at ease position, come to Surya Namaskar sthithi (starting posture) in 3 counts: One-Two-Three. 
• These are the actions to be performed in three counts.
• One: Join the heels, hands on the side, fingers facing down and palm open.
• Two: Join the toes.Three: Join your hands to form Namaste position. Palms should be pressing against each other and the thumb joint should be at sternum (Solar Plexes). Face should be normal and relaxed.
•  Look straight
• Stand straight. Legs closed.
• Toe to toe. Heel to heel. Knee on knee.
• Tight the knee joints 
• (No strain on either knee or calf; heel or toe.)
•  Hold your hands tight at the chest, in Namaskar position and release them quick
•  Initially apply a light pressure to the palms.
• Increase the pressure slowly, day-by-day as your practice gathers experience
• Take the feel of the pressure in the muscles of the entire palms, wrists, forearms, arms, shoulders and the chest.
• The pressure of the palms results in a bit expansion of the chest
• Speak out the Surya Namaskar Mantra loudly (each one per one cycle)

    Benefit : 

• Bringing the sense of balance in the body.

Step 1 :  (Thaadaasana / Urdhvaasana)

As you breathe in....

• Move your hands above the head. Stretch them up.
• Palms to be closed.
• Elbow straight.
• Upper arm (shoulder) should touch the ears.
• Try to bend backwards above the waist
• Do not bend the knee
• Stretch abdomen area
• Do not bring the body in the forward direction
•  Eyes and palms in the line
• Look at the palm

    Benefit : 

• Strengthen the backbone, waist and release the initial stage back pain.
• Strengthen the shoulder and activates the Visudhi chakkara.

Step 2 : (Uttaanaasana)

While breathing out....

• Slowly bend forward from the waist
• Try to touch the palm to the floor on either side of legs
• Keep your legs and palm in the same line
• Do not bend the knees
• Nose should touch the knees
• People with back problems should not bend too much
• Bend only as much as comfortable
• Look at behind the leg

    Benefit :

• Disorders of the belly and digestive system are corrected.
• The chest and hands become stronger
• One will become well balanced, beautiful and good looking.
• Disease of the fingers and feet are corrected.
• Muladhara chakkara is activated

 
Step 3 : (Eka paada Prasaranaasana)

As you breathe in....

• [Note : The descriptions for the odd numbers (1, 3, 5, 7, 9, 11, 13,...). For even numbered ones (2, 4, 6, 8, 10, 12,...) interchange left and right leg]
• Take your left foot back as shown in the picture.
• Left knee should touch the floor.
• Two palms should be completely on the ground.
• Right foot should be in between the two hands.
• Fingers should be pointing to the front. 
• Lean forward on the right knee, so that calf and thigh muscles press against each other chest rests on the thigh.
• Look up (center sky) and make a concave on your back.

    Benefit :

• Stretches the small intestine and the seminal vesicles.
• Correcting the constipation and diseases of the liver.
• Thinness of the semen is also corrected.
• Throat disease is also corrected
• Strengthen the knee joints and thigh muscles
• Aagna chakkara is activated

Step 4 : (Chathuranga Dandaasana)

 While breathing out....

• Take right foot back and join with left foot.
• Arms should be straight.
• Most of the body weight will be on the arms.
• Do not bend the knee
• Head, backbone, waist and legs on the same line like a slide
•  Look 3 feet in front of you on the floor

     Benefit :

• Strengthen the shoulder and abdomen muscles
• Bulging waist is trimmed
• Visudhi chakkara is activated

Step 5 : (Saashtaanga Namaskaaraasana)

Without Breathing in....

• Bend your arms and touch your feet, knees, chest and forehead to the ground
• Do not touch the abdomen or nose on the floor
• Look at the floor    

    Benefit :

• Makes the arm more strong
• Activates the swaadhishtaana chakkara

Step 6 : (Urdhva Mukha Swaanaasana) 

As you breathe in....

• Come forward and then bend back as much as you can
• Abdomen should come between your hands.
• Look back from the top.
• Mouth to be closed (including teeth).

    Benefit :

• Tones up the body and back muscles and improves the eyesight.
• Corrects all kind of disorders related to the reproductive system
• corrects the irregularities in female menstrual cycles
• Blood circulation is also improved
• Strengthen the arm, wrists and fingers
• Activates the Mulaadhara and Manipooraka chakkaraas

Step 7 : (Adho Mukha Swaanaasana / parvataasana)

While breathing out…

• Bring up the waist and push your chin towards the chest.
• Form a mountain like posture.
• Tight the knee
• Heels should touch the floor.
• Look at navel

    Benefit : 

• One gets relief from the pains - specially of arms, legs and the knees.
• Bulging waist is trimmed and it is good for the abdominal disorders.
• Activates the Visudhi chakkara

Step 8 : (Eka Paada Prasranaasana)

As you breathe in....

• [Note : The descriptions for the odd numbers (1, 3, 5, 7, 9, 11, 13,...). For even numbered ones (2, 4, 6, 8, 10, 12,...) interchange left and right leg]
• Bring your left foot (by lifting the waist) forward all the way between the hands.
• Right knee should touch the floor.
• Two palms should be completely on the ground.
• Fingers should be pointing to the front.
• Lean forward on the leftt knee, so that calf and thigh muscles press against each other chest rests on the thigh.
• Look up (center sky) and make a concave on your back. 

    Benefit :

• As mentioned in step 3

Step 9 : (Uttaanaasana)

While breathing out....

• Bring the right foot forward and stand up as in step 2
• Look at behind the leg

    Benefit :

• As mentioned in step 2 

Step 10 : (Surya Namaskara sthithi)

Without Breathe in...

• Stand up and come to the Surya Namaskar sthithi
• Look at straight and fixed in immovable point
• After coming to the Surya Namaskar sthithi start inhalation

    Benefit :

• As mentioned above in the Surya Namaskar sthithi.

Do some warm up exercise before starting Surya Namaskar. After completing 13 Surya Namaskaras, come back to stand at ease position. Be relax for some time. Do some pranayaamaas like Naadi Suddhi.

Breathing hints:


Without proper breathing one can not do more than 5 Surya Namaskar continuously. If you do proper breathing while doing Surya Namaskar, it will be very harmless and your body will also cooperate with the movements.


Step 1    -    Inhale (poorakam)
Step 2    -    Exhale (Rechakam)
Step 3    -    Inhale (poorakam)
Step 4    -    Exhale (Rechakam)
Step 5    -    Do not Inhale / Exhale (Kumbhakam)
Step 6    -    Inhale (poorakam)
Step 7    -    Exhale (Rechakam)
Step 8    -    Inhale (poorakam)
Step 9    -    Exhale (Rechakam)
Step 10  -    Do not Inhale / Exhale (Kumbhakam)


How many Surya Namaskar to do? 


13 Surya Namaskar is enough to run healthy life. If you can do more than 13, it will increase your stamina (Physical or moral strength to resist or withstand illness, fatigue, or hardship).  For an example, Samartha Ramadas (Guru of Chatrapathy Shivaji Maharaj) being a sanyaasi, he was doing 108 Surya Namaskar daily. That is why he was able to direct Great Shivaji in all the way.


For each Surya Namaskar one mantra to be spell out (in Surya Namaskar sthithi). All the 13 Surya Namaskar Mantras have been given below. The meaning of these mantras will be helpful to understand the characters of Sun.


Meaning of Surya Namaskar Mantras:

Aum Mithraaya Namaha	The Friend of All
Aum Ravaye Namaha	Praised by All
Aum Sooryaaya Namaha	The Guide of All
Aum Bhaanave Namaha	The Bestower of Beauty
Aum Khagaaya Namaha	The One who moves quickly in the Sky
Aum Pooshne Namaha	The Nourisher of All
Aum Hiranya Garbhaaya Namaha	The Bright center of All Energy
Aum Mareechaye Namaha	The Destroyer of disease
Aum Aadityaaya Namaha	The Inspiror
Aum savitre Namaha	The Benevolent Mother
Aum Arkaaya Namaha	The One who is fit to be praised
Aum Bhaaskaraaya Namaha	The Illuminator
Aum Sri Savitru Soorya Naarayanaaya Namaha	The Creator, Preserver and Destroyer of All

Why we have to spell out the mantras?


As Swami Vivekananda said  "As You think So You shall become", whenever we think about the good characters of the Great Sun, the same kind of characters are induced in our mind also. To purify our mind and keep it healthy, mantras are helped.

How can One identify the fruits of Surya Namskar?

Practicing the Surya Namaskar daily will

• make a person feel good and happy
• clear all kind of digestive problem
• reduce the body weight if you had unwanted fat around the belly
• give a flat stomach
• keep your mind calm and the body alert.
• cure the insomnia and several other sleep-related disorders.
• fine tune respiratory system
• increase energy level and energy duration
• increase the ability to recognize one's understanding the inner nature of things
• increase intuitiveness
• regulate irregular menstrual cycles in women
• make the person capable of combating anxiety, stress and depression
• improve the ability to focus and concentrate