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Surya Namaskar
About 70 lakh persons performed Surya Namaskar in 6 thousand
schools in the Madhya Prasesh state rising above caste and religion affiliations and
gave the message of Urjawan Madhya Pradesh on January 2012. Among the many yoga performers was Chief Minister Shivraj Singh
Chouhan, who enthusiastically attempted the series of Surya
Namskar asans at the early morning facing the sun. The attempt hasn’t been certified by Guinness but organizers are hoping to prove they’re the
biggest by video and photographic evidence..
Surya Namaskar means salutation or worship to Sun. Surya Namaskar
consists of a set of 12 asanas that massages, detoxifies, and stimulates almost every organ of the human body and brings suppleness to
the spine. Surya Namskar makes the body strong, supple and flexible and tones every part of the body.
Aspects of Surya Namaskar
There are five adpects of Surya Namsakar
Asanas : There are twelve asanas which correspond to the
twelve signs of the zodiac.
Breathing: Each asanas in Surya Namskara is associated with inhalation,
exhalation or retention of breathe. Breathing is done naturally, without force.
Mantras: Each of the twelve positions of Surya Namaskar is a specific mantra.
Awareness : Awareness is important for the best results.
Relaxation: Relaxation is a supplementary practice that should be done on completing your rounds.
Twelve Asanas
of Surya Namaskar
Complete one round of 12 asanas with left leg .Again the second half of Surya Namaskar, the same twelve positions
are repeated with opposite leg.
1. Pranam Asana (Prayer pose) : Stand straight with feet together. Bring the palms together in the prayer position.
2. Hasta Utthan asana (Raised arms pose) : Breathing in, bring the arms forward and
up, stretching as high as possible. Gently arch the back by pushing the arms back and the pelvis out in front. The elbows and knees are straight, and the head is in between the
arms, chin pointing to the ceiling.
3. Padahast asana (Hand to foot pose): Breathing out, bend forwards. Place the hands on the floor. Bend the knees. With the hands on the floor straighten the knees.
4. Ashwa Sanchalanasana (Equestrian pose): Push the right leg as far back as possible; right knee on the floor, sole facing the ceiling. Look up.
5. Danda asana (Stick pose): Holding the breath, push the left leg back. Bring the body intoa straight line,keeping knees straight.
6.Shishu Asana (Child pose): Breathe out and pull back. Take the hips to heels, forehead towards the knees and hands firmly on the ground in front. Stretch.
7 Ashtanga Namaskara (Salute with eight parts ): Move forwards, keeping the chin close to the ground. Your chin,
chest,palms of your hand (on either side of the chest), knees, and
toes touch the floor. Raise your posterior. |
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8.Bhujang Asana (Cobra pose): Breathing in, go into the Cobra position. Hands under the
shoulders, elbows close to the
body, heels together. Press the pelvis to the ground and lift up Focus on the bending at upper back.
9. Parvat Asana (Mountain pose): Breathing out, come up on hands and feet in an inverted ‘V’ position. Push back with arms and hips; try to get heels on the
round.
10. Ashwa Sanchalan Asana (Equestrian pose): Breathing in, bring the right foot forward. Looking up,keep left
knee on the ground and left foot facing the ceiling.
11.Padahast asana (Hand to foot pose): Breathing out, bring the left foot alongside the right.
12.Hasta Utthan asana (Raised arms pose): Breathing in, come up to standing position, stretching the arms
straight up and back, push the pelvis out to the front.
Tadasana ; Breathe out, and bring the arms back down to the
sides
After completing half a round of Surya Namskar, repeat from the beginning, moving the left leg instead of the
right in the lunge positions to complete the second round of Surya
Namsakar.
Surya Namaskar mantras
Surya Namaskar with the different mantras (names of the sun) to add a profound spiritual and meditative aspect:
Om Mitraaya namah
Om Ravaye namah
Om Suryaaya namah
Om Bhanve namah
Om Khagaaya namah
Om Pushnehe namah
Om Hiranyagarbhaaya namah
Om Marichaye namah
Om Adityaaya namah
Om Savitre namah
Om Arkaaya namah
Om Bhaaskaraaya namah
Benefits of Surya Namaskar
Surya Namskar is a perfect yogic exercis. Surya Namaskar
keep you fit physically, mentally and extremely beneficial for your joints, ligaments
and improves flexibility and posture. Surya Namaskar stimulates almost every system in your body - the
cardiovascular system because it keeps the heart strong and, the digestive system as well as the nervous system.
It also makes endocrinal glands like the thyroid, parathyroid and pituitary glands, function normally.
Surya Namaskar is also known to ease stress and give you peace of mind besides increasing your levels of concentration.
Surya Namaskar will help you a sound sleep without using any external stimulants. |
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