Suryanamaskar (Sun Salutation)
Suryanamaskar is a composite exercise containing seven different
Asanas.
Before starting, stand erect heels joined together and from
the feet little apart. The 12 posture contain 12 mantras.
Recite (Memories) the first of the 12 mantras in each posture.
Posture
I
1. Keep your folded hands in the posture of namaskara
in the center of your chest.
2. The elbows should remain stretched outwards.
3. Relax the body and exhale.
Mantras: "Om Mitraya
Nama" |
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here» |
Posture
II
1. While inhaling the breath, stretch your hands up
and take as far as back as you can beyond your head,
but your arms must remain straight and should touch
your ears.
2. Bend back your body from waist upwards as far as
you can.
Mantras: "Om Suryaya
Nama" |
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Posture
III
1. Now bring your arms forward from the front and
bend your down.
2. Try to put the palms of your hands on the ground
and place them beside your feet.
3. In this stage, try to touch the knees with your
nose, without bending the knees.
4. Exhale.
Mantras: "Om Rawaye
Nama" |
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Posture
IV
1. Now take the left leg backward, bend your right
knee and let it take position between the two arms,
with the hands sticking to the ground.
2. The hands and the right foot should be in one line.
Now bend the neck as far backward as you can, throwing
the chest out.
3. Inhale.
Mantras: "Om Bhanawe
Nama" |
Posture
V
1. Exhale the breath and take your right leg also
to the position of the leg.
2. Put your heels completely on the ground.
3. Raise your hips upwards, touch your chest with
your chin and look backward through your legs.
Mantras: "Om Khagaya
Nama" |
Posture
VI
1. Place all your limbs on the ground except your
hips which should be slightly raised from the ground.
2. Your forehead, chest and knees should touch the
ground.
3. Make your breath normal.
Mantras: "Om Pushnaye
Nama"
|
Posture
VII
1. Now raise up the front portion of your body up
to the chest, giving as little pressure on hands as
you can.
2. Inhale
3. Bend your neck as far back as you can.
4. This posture is like Bhujangasana.
Mantras: "Om Hiranyagarvaya
Nama" |
Posture
VIII
1. Exhale the breath and take your right leg also
to the position of the leg.
2. Put your heels completely on the ground.
3. Raise your hips upwards, touch your chest with
your chin and look backward through your legs.
Mantras: "Om Marichyae
Nama" |
Posture IX
1. Now take the left leg backward, bend your right
knee and let it take position between the two arms,
with the hands sticking to the ground.
2. The hands and the right foot should be in one line.
Now bend the neck as far backward as you can, throwing
the chest out.
3. Inhale.
Mantras: "Om Aadityaya
Nama"
|
Posture
X
1. Now bring your arms forward from the front and
bend your down.
2. Try to put the palms of your hands on the ground
and place them beside your feet.
3. In this stage, try to touch the knees with your
nose, without bending the knees.
4. Exhale.
Mantras: "Om Sabitrya
Nama" |
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Posture
XI
1. While inhaling the breath, stretch your hands up
and take as far as back as you can beyond your head,
but your arms must remain straight and should touch
your ears.
2. Bend back your body from waist upwards as far as
you can.
Mantras: "Om Arkaya
Nama" |
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Posture
XII
Finally, return to the position No. 1 and then take
your hands down.
Thus, one Suryanamaskar is complete. In the next Suryanamaskar,
the right leg will go backward instead of the left.
Mantras: "Om Bhaskaraya
Nama" |
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here» |
Benefits:
1. It makes the body supple for doing yoga.
2. Stomach, Lungs, Liver, Spleen, Intestine and Spinal Cord
are strengthened by its regular practice.
3. Thus whole body specially the waist gains in elasticity.
4. Each posture of this yoga supplement and counteract the
one before in succession, stretching the body in different
way and alternately contracting and expanding the chest
to regulate breathing.
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