How to do Surya Namaskar?

As requested by one of my reader Sucharita, here are some more details aboutSurya Namaskar(Sun Salutation). As the name indicates it is a salutation to Lord Sun.It is usually done both at sunrise and sunset, facing the Sun after reciting the following verse:

Hiranmayena Patrena Satyasyapihitham Mukham,
tat tvam Pusan Apavrunu Satya-Dharmaya Drstaye II

Like a lid to a vessel, O Sun, Your
Golden orb covers the entrance to Truth.
Kindly open the entrance to lead me to Truth.

Surya Namaskar must be performed at some open and airy place. Perform slowly without feeling tired(fatigue) or panting and puffing. Remember the 3 things i had mentioned in my earlier post.
One complete cycle of Surya Namaskar is shown below. Such 12 cycles should be performed, chanting one mantra before the start of each cycle.

                                                                                            Also check How To Do Pranayama
These Mantras are as follows:

  1. OM MITRAYA NAMAH
  2. OM RAVAYE NAMAH
  3. OM SURYAY NAMAH
  4. OM BHANAVE NAMAH
  5. OM KHAGAYE NAMAH
  6. OM PUSHNE NAMAH
  7. OM HIRANYA GARBHAYE NAMAH
  8. OM MARICHAYE NAMAH
  9. OM AADITYAAYA NAMAH
  10. OM SAVITRE NAMAH
  11. OM ARKAYA NAMAH
  12. OM BHASKARAYA NAMAH

STEP 1: Stand straight with chest
and spine erect looking forward.
Bring your palms together in prayer
position. Exhale.



STEP 2: As you inhale, raise your
arms overhead, keeping your palms
together and stretch back.
STEP 3: Exhale and then bend
forward until your hands touch
your feet.
STEP 4: As you inhale, step the
right leg back, arch back and lift
your chin.
STEP 5: Exhaling, step the left leg
back into plank position. Keep your
spine and legs in a straight line and
support your weight on hands and
feet.
STEP 6: Retaining the breath, lower
your knees, your chest and then
your forehead, keeping your hips up
and toes curled under.
STEP 7: Inhaling, stretch forward
and bend back. Keep your arms
straight.
STEP 8: Exhaling, curl your toes
under, press down into your heels,
and lift your hips.
STEP 9: As you inhale, bring your
right leg forward, with the top of
the foot stretched out flat on the
floor, and lift your chin.
STEP 10: Exhale and then bend
forward until your hands touch
your feet.
STEP 11: Inhaling, stretch your
arms forward and over your head.
Slowly bend backward from the
waist.

  


STEP 12: Exhaling, gently come
back to Tadasana.









5 comments:

sujay said...

Atte please teach yoga to me also when you come to Bangalore.

niveditha said...

Oh,am happy to teach you Suju,till the time i come,practice with your father!ok!? ;)

Nirmalatm said...

Nive..Nice explaination...I never used to chant these mantra's while doing suryanamaskara.Now Aru also knows surya namaskara..but both of us no mantra's.I was thought them as asana's.

Jnaneshwara said...

Informative nd nice blog , Nive, can we do Surya namaskara afternoon or evening also or can we do whenever I am free , as some time I will be busy in morning in office.

niveditha said...

Thanks Nirmala and Jnani.
Suryanamaska is usually done in the mornings bcos of empty stomuch,similarly in the evenings bcos of a gap after your lunch. You can do whenever you are free,only make sure you have your food atleast 4 hours prior to that.

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