Harnessing the Brilliance & Energy of the Sun within

Surya Namaskar: A holistic asana

Everyone today wants to remain young and energetic as long as they can. There is fortunately one eternal source that can give us both. It is the sun. It is not for nothing that it is universally worshipped.

Surya namaskar, as the name suggests, is an asana which literally means salutation to the sun. The sun in its physical and material form is essential for sustaining life on earth. It also symbolizes spiritual illumination, the light which dispels the darkness of ignorance.

Surya Namaskar is a combination of various static poses with mantras that were prescribed in the Rig and Yajur Vadas for salutation to the Sun. It was later that all these postures were fused together to make a wholesome dynamic asana we today know as Surya Namaskar.

It needs little imagination to conjure what benefits an asana which invokes such a powerful source as the sun can possibly have on mortals like us.

Here is the list:

1.Builds up stamina

2.Tones up the whole body, making it muscular, shapely and vibrant

3. Removes lethargy and laziness

4. Regulates all endocrinal glands and the digestive system

5. Increases concentration, memory and awareness

6.Removes emotional knots as it harmonises hormonal secretion. Good for depression, suicidal tendencies, etc

7. Good for a glowing complexion as it expels toxins

8. Good for hair fall as it helps send fresh blood to the head

9. Good for hormonal balancing among adolescents and old people, the stages in life when body experiences hormonal imbalances

10. Helps in overcoming addictions like tobacco, alcohol. etc

11. Balances the Basal Metabollic rate in women preventing them from being over-weight or under weight

The best part is that the practice of this asana is itself a pleasure. The mantras, the smooth movements blending each of the twelve postures with systematic breath flow combined with a mind tuned to worship of this immense source of energy, makes it one of the most exhilarating exercises.

The Surya Namaskar practise can be roughly divided into four parts.

Physical posture, mantras and breathing and relaxation

Physical postures: These are the twelve postures which constitutes half a round of the Suyra namaskar. When these twelve postures are done with both right and left leg then it constitutes one round. One may start with two rounds and progress to twelve rounds.

Mantras: These mantras which pay obeisance to sun are evocative sounds whose vibrations penetrate mind and body and reach the very fibre of one’s being. It’s effect is the same even if the meaning is not understood

Om Hram Mitraya (friend) Namah

Om Hrim Ravaye (shinning) namah

Om hrum Suryaya namah

Om hraim Bhanave ( bhanu brilliant) namah

Om hraum Khagaya ( who moves in the sky) namah

Om hra Pushne (giver of strength) namah

Om hram Hiranyagarbhaya ( golden centered) namah

Om hrim Marichaye (lord of dawn) namah

Om hrum Adityaya (son of aditi) namah

Om hraim Savitre (beneficent) namah

Om hraum Arkaya( energy) namah

Om hra Bhaskaraya ( leading to enlightenment) namah.

The twelve poses.

Twelve postures with breath awareness:

Position 1. Prayer pose:

Stand straight with feet together facing the direction of sunrise or rising sun.

Join hands in front of your chest in prayer pose.

Close your eyes, relax your whole body and become aware of your body and breath.

Be in this relaxed and aware pose for sometime.

Position 2. Raised Arms pose

Inhaling deeply raise both arms over your head

The arms should be separated by the width of the shoulder

Throw your head and trunk of your body as far back as possible without discomfort or pain.

Position 3. Forward bending pose

Exhale and bend forward.

Try to bend as far down as possible without bending knees .

Try to touch the ground with your palms so that the head is between the knees.

IMP: Beginners may reach as low as it is comfortable. Do not lay targets or get competitive with yourself or others in performing yoga. You may even bend your knees initially to get to the next pose.

Position 4. Equestrian or Ashwa Sanchalan pose

Inhale deeply and stretch your left leg backwards as far as you can.

Simultaneously bend your right knee

Place the palms flat on the floor facing downwards

Bend the head as far back as possible so that the back is arched.

Position 5: Parvata asana ( Mountain pose)

Exhale deeply and take your bent right leg at the back.

Place both legs together with sole of feet flat on the ground.

Simultaneously lower your head so that it is between the shoulders.

Your hands remain where they were in the earlier pose.

In the final pose the body is like a V shape.

Initially you may not be able to keep the foot flat on the floor and the heels may be raised.But with practice it will be possible to keep the heels flat on the floor.

Position 6. Ashtang namaskar ( Prostrate pose with eight points touching the floor)

Continuing to Exhale, lower your body to the floor.

Keep hands in the same position.

Raise your buttocks and keep them raised so that they do not touch the floor.

As you lower your body let your nose and forehead brush against the floor and finally rest your chin on the floor.

In the final posture the eight points touching the floor will be the two balls of your feet, two knees, two palms, chest and chin.

Position 7. Bhujang asana ( Snake pose)

Inhale deeply and lower your hips to the ground

With the help of your arms, raise the head and chest off the ground.

In the final pose the head is thorwn as far back as possible so that the back of the head is pointing towards the legs and the back is arched.

Poslition 8. Mountain Pose.

Exhale deeply and assume the same posture as in position no . 5.

While executing this posture, the hands and feet should be staright and one does not need to move them from the earlier pose.

In the final pose, the head should be between he shoulders, the buttocks raised and high and the heels pressed towards the floor as much as possible without strain.

Position 9. Equestrian pose

Inhale and get to position no. 4.

Position no, 10.

Exhale and get to position no. 3.

Position no. 11.

Inhale and get to position no. 2.

Exhale and get to position no 1.

This constitutes half a round. The same twelve postures with the left leg constitutes one full round.

To begin with the mantras may be said before commencing the surya namaskar as it is difficult to say it while doing the exercise initially. Also, it is good way to centralize the mind on the sun before the asana.