As requested by one of my reader Sucharita, here are some more details about Surya 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.
These Mantras are as follows:
- OM MITRAYA NAMAH
- OM RAVAYE NAMAH
- OM SURYAY NAMAH
- OM BHANAVE NAMAH
- OM KHAGAYE NAMAH
- OM PUSHNE NAMAH
- OM HIRANYA GARBHAYE NAMAH
- OM MARICHAYE NAMAH
- OM AADITYAAYA NAMAH
- OM SAVITRE NAMAH
- OM ARKAYA NAMAH
- OM BHASKARAYA NAMAH
| STEP 1: Stand straight with chest and spine erect looking forward. Bring your palms together in prayer position. Exhale. |
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| 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.
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Atte please teach yoga to me also when you come to Bangalore.
ReplyDeleteOh,am happy to teach you Suju,till the time i come,practice with your father!ok!? ;)
ReplyDeleteNive..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.
ReplyDeleteInformative 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.
ReplyDeleteThanks Nirmala and Jnani.
ReplyDeleteSuryanamaska 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.