Suryanamaskar (SALUTATIONS TO SUN)

10 months ago

Suryanamaskar (Surya means sun & namaskar means salutations, thus Salutations to Sun) combine Yogasanas and Pranayama. It brings general flexibility and builds strength of the body preparing it for further Asanas and Pranayama. This is usually done both at "sunrise" and "sunset", facing the Sun. Before starting these salutations to the sun the following Sanskrit verse should be chanted. (traditionally done that way because Pantanjali who is the compiler of yoga sutras has said so)
You can chant the verse in Sanskrit or take the prayer in English as given below. Whatever may be the language, meaning holds the same.

Here is the verse: (Sanskrit verse)

Hiranmayena Patrena Satyasyapihitam Mukham |
Tat twam Pusan Apavrnu Satya Dharmaya Drstaye ||

Which means(in English)

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

Generally there are 2 modes of performing Suryanamaskar. In one, there are 12 steps or counts and in the other only 10 in each round. Each step of Suryanamaskar is done after the utterance of the following mantras.

1. Aum Hram Mitraya Namah

2. Aum Hrim Ravaye Namah

3. Aum Hrum Suryaya Namah

4. Aum Hraim Bhanave Namah

5. Aum Hroum Khagaya Namah

6. Aum Hrah Pusne Namah

7. Aum Hram Hiranyagarbhaya Namah

8. Aum Hrim Maricaye Namah

9. Aum Hrum Adityaya Namah

10. Aum Hraim Savitre Namah

11. Aum Hroum Arkaya Namah

12. Aum Hrah Bhaskaraya Namah

Each stage or step of Suryanamaskar is accompanied by regulation of breath. The general breath rule that holds good for all the Yogasanas including this salutations to Sun aka Suryanamaskar is to 'Inhale as you move away from ground and exhale as you move towards ground'

The 12 steps of the Suryanamaskar are as follows: (see the postures in the image as you read this)

1. Stand erect with the legs together and palms together. Take the hands above the head and bend the trunk      backwards. Here, inhale fully.

2. Bend the body to the front and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. Exhale fully as you move towards the ground doing this.

3. In this stage, kick the right leg back, take the left knee forward, look up to the sky and inhale. Touch the things with the heel.

4. In this step, take the left leg also back, resting only on palms and toes. As you do this keep the body straight from head to toes inclined to the ground at about 30 degrees. Here Exhale completely.

5. Now, bend at the knees and rest the knees on the floor without altering the position of palms and toes. Rest the forehead on the ground. In this position inhale while moving backwards and then exhale completely.

6. Without moving the hands and toes, come forward on the chest and rest the forehead on the ground. This position is called 'Sastanga Namaskar' where in your forehead, chest, hands, knees and legs all the eight organs will be touching the ground. The buttocks should be raised up making sure not to touch your privates to the ground. Exhale in this posture and hold your breath for a while, that is stay in 'Breath-out' condition (In Sanskrit this breath-out condition is called ' Bahyakumbhaka')

7. Inhale, raise the head and trunk making the spine concave upwards looking at the sky without changing the      position of the hands and feet but keep the knees off the ground.

8. Exhale. Raise the buttocks, push the head down and have a complete arc with the heels touching the ground and palms on the floor.

9. Same as 5th step. Inhale and exhale.

10. Inhale and bring the right leg in between the two hands and in line with them. Arch the back concave upwards as in step 3.

11. Exhale and bring the left foot forward next to the right foot and touch the knees with forehead as in step 2.

12. Inhale. Come up, stand erect with hands along the body and relax.

        (In 10 step Suryanamaskar, the 5th and 9th steps are omitted).

As said earlier each step is preceded with a matra as given above. Meditation or contemplation with the prolonged pronunciation of 'Aum' and the syllable 'Ha' and the letter or the Sound 'R' which comes in every mantra influences and stimulates the nerve centres in the brain corresponding to the respiratory, circulatory and digestive systems, making them more active, efficient and healthy.

The italicized words in the 12 matras given above are the different names of the Sun in Sanskrit. These different names of the Sun according to their meanings, instill in you those qualities like friendship, devotion, energy, health, strength, lustre and vigour as you identify with the Supreme and meditate on those qualities during the practice.

In the beginning you may not achieve the perfection of the posture as shown in the image, but try as far as you can and soon you will get the flexibility and strength to do them perfectly.

You have to do these with empty stomach. Wait atleast 3 hours after a meal . These should be done in open space facing the sun, that too only during sunrise and sunset.

Practicing these daily will not only build your flexibility and strength but also your Prana Shakti(chi energy)

I have been doing these for a while and getting the benefits, so thought of referring the same to you.

Definitely practice these Salutations to Sun and experience the results yourself.

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Comments (3)

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By saima9 months ago

this yoga will make a very fit and fine day . a very good yoga for ur health

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By Devanand9 months ago

it's really great to see a post about Yogasanas thanks for remembering bob :)

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By myqute10 months ago

Wow! That's really powerful information for those thinking of using Yoga! Thanks. Keeping it for my future reference to compare it with Chinese Taiji (I don't think they are the same though)! :)

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