Surya Namaskar (Sun Salutation)
Surya Namaskar – Sun Salutation – is a beautiful combination of asanas, breaths, gestures (mudras) and contemplation meditation. Like the way of the sun through the sky, it consists of twelve elements. The body positions fluently change from one into another. All the body parts as well as the mind take part in this exercise. Both the body and the mind are influenced. The Best time to exercise the cycle is every morning, at sunrise, outdoor. During the exercises, the practitioner faces the Sun.
Effects:
Surya Namaskar influences the whole body. The chest becomes wider, the arms become more attractive, the skin diseases disappear, the digestion improves, constipation disappears, the body gets thinner, the spine and the whole body get more flexible and the will to live is strengthened. Sun Salutation is a “natural antidepressant”, which is in accordance with the psychological characteristics of the sun – the symbol of light and brightness.
The Sun Salutation cycle should always be done an even number of times, first putting right and then left leg backwards. The full cycle encompasses two series of movements, asanas and breaths. Having done a full cycle lay back for a few minutes to observe the positive influence of the exercise and take pleasure in it. The exercise significantly activates the body and mind. It can be done individually, as a separate mini-programme of hatha yoga.
1. Pranamāsana
Stand upright. Feet together, arms bent, palms together in front of the chest in a praying position.
• (Mantra) Om Mitrāya Namah (Greetings to the Friend of All Beings)
• (Bija Mantra) Hrām
• breathe out
2. Hasta Uttamāsana
Slowly breathing out, raise your hands over your head, stretch them as high as possible, stretch your buttock muscles and bent back maximally.
• Om Ravaye Namaha (Greetings to the Shining)
• Hrîm
• breathe in
3. Padahastāsana
Breathing out, bent forward touching the knees with the forehead (or as close to this as possible), put your hands flat on the mat, in front of your feet. Do not bend your knees.
• Om Sūryāya Namah
• Hrum
• breathe out
4. Sankalanāsana
With another breath out, put your right leg backwards as far as possible, touching the mat with your toes. The hands stay in the previous position. Raise your head.
• Om Bhānave Namah
• Hraim
• breathe in
5. Dandāsana
With another breath out, put your left leg backwards and place your left feet next to the right one. Rest on your toes and hands. Head, back and legs should make a straight line.
• Om Khagāya Namah
• Hraum
• breathe out
6. Ashtanga Namaskarama
Hold your breath, place your hands slightly closer to your body, bend your arms and knees. Touch the mat with your knees, chest and forehead at the same time. Your hands and feet should stay in the same position.
• Om Pushne Namah
• Hrah
• hold your breath
7. Bhujangāsana
With another breath in, straighten your arms, bending backwards and leaving the lower part of your body on the mat.
• Om Hiranyagarbhaya Namah
• Hrām
• breathe in
8. Parvatāsana
With another breath out, raise your buttocks. Feet and hands are flat on the mat. The body takes the position in which the arms and the trunk make together a straight line and the whole body posture reminds a reversed letter “v”.
• Om Marichaya Namah
• Hrim
• breathe out
9. Sankalanāsana
With another breath in, put your right leg forward, draw your knee to
your chest and rise up your head.
• Om Ādityāya Namah
• Hrum
• breath in
10. Padahastāsana.
With the breath out, draw your legs forward. Straighten both knees without taking your hands off the mat and touch your knees with your forehead.
• Om Savitre Namah
• Hraim
• breathe out
11. Hasta Uttamāsana
Breathing out, raise your body to the upright position holding your arms over your head. Bend backwards, stiffening your buttocks.
• Om Arkāya Namah
• Hraum
• breathe in
12. Pranamāsana
While breathing out, lower your arms, joining your palms together in front of the chest in a praying position, look straight ahead.
• Om Bhāskarāya Namah
• Hrah
• breathe out
Effects:
Surya Namaskar influences the whole body. The chest becomes wider, the arms become more attractive, the skin diseases disappear, the digestion improves, constipation disappears, the body gets thinner, the spine and the whole body get more flexible and the will to live is strengthened. Sun Salutation is a “natural antidepressant”, which is in accordance with the psychological characteristics of the sun – the symbol of light and brightness.
The Sun Salutation cycle should always be done an even number of times, first putting right and then left leg backwards. The full cycle encompasses two series of movements, asanas and breaths. Having done a full cycle lay back for a few minutes to observe the positive influence of the exercise and take pleasure in it. The exercise significantly activates the body and mind. It can be done individually, as a separate mini-programme of hatha yoga.
1. Pranamāsana
Stand upright. Feet together, arms bent, palms together in front of the chest in a praying position.
• (Mantra) Om Mitrāya Namah (Greetings to the Friend of All Beings)
• (Bija Mantra) Hrām
• breathe out
2. Hasta Uttamāsana
Slowly breathing out, raise your hands over your head, stretch them as high as possible, stretch your buttock muscles and bent back maximally.
• Om Ravaye Namaha (Greetings to the Shining)
• Hrîm
• breathe in
3. Padahastāsana
Breathing out, bent forward touching the knees with the forehead (or as close to this as possible), put your hands flat on the mat, in front of your feet. Do not bend your knees.
• Om Sūryāya Namah
• Hrum
• breathe out
4. Sankalanāsana
With another breath out, put your right leg backwards as far as possible, touching the mat with your toes. The hands stay in the previous position. Raise your head.
• Om Bhānave Namah
• Hraim
• breathe in
5. Dandāsana
With another breath out, put your left leg backwards and place your left feet next to the right one. Rest on your toes and hands. Head, back and legs should make a straight line.
• Om Khagāya Namah
• Hraum
• breathe out
6. Ashtanga Namaskarama
Hold your breath, place your hands slightly closer to your body, bend your arms and knees. Touch the mat with your knees, chest and forehead at the same time. Your hands and feet should stay in the same position.
• Om Pushne Namah
• Hrah
• hold your breath
7. Bhujangāsana
With another breath in, straighten your arms, bending backwards and leaving the lower part of your body on the mat.
• Om Hiranyagarbhaya Namah
• Hrām
• breathe in
8. Parvatāsana
With another breath out, raise your buttocks. Feet and hands are flat on the mat. The body takes the position in which the arms and the trunk make together a straight line and the whole body posture reminds a reversed letter “v”.
• Om Marichaya Namah
• Hrim
• breathe out
9. Sankalanāsana
With another breath in, put your right leg forward, draw your knee to
your chest and rise up your head.
• Om Ādityāya Namah
• Hrum
• breath in
10. Padahastāsana.
With the breath out, draw your legs forward. Straighten both knees without taking your hands off the mat and touch your knees with your forehead.
• Om Savitre Namah
• Hraim
• breathe out
11. Hasta Uttamāsana
Breathing out, raise your body to the upright position holding your arms over your head. Bend backwards, stiffening your buttocks.
• Om Arkāya Namah
• Hraum
• breathe in
12. Pranamāsana
While breathing out, lower your arms, joining your palms together in front of the chest in a praying position, look straight ahead.
• Om Bhāskarāya Namah
• Hrah
• breathe out
