How to do Surya Namaskar?

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.

Also check How To Do Pranayama

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. 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.

Yoga and Me

Started a healthy routine of Yoga since a week, under the guidance of an experienced and very knowledgeable guru and am happy to share my little found knowledge about Yoga.

Yoga is a combination of Asanas, Pranayama and Meditation.

As per my guru, the three things to be kept in mind while practising Yoga are:

Sthira: We should be steady in a posture, should be calm, no tension in any part of the body while doing any asana

Chira: We should be able to hold a posture for infinity, starting with few seconds

Sukhakaraka : We should be in a comfortable posture, never force yourself to stretch beyond your ability.

Surya Namaskara (Sun Salutation), is a sequence of 12 postures or asanas. If followed meticulously with well co-ordinated movements and correct breathing techniques, it renders innumerable advantages.

Will be back with more gyan on Yoga as the classes progress....