Suryanamaskar Or Sun salutation

Sun is the source of all energy. Salutation to the sun or Surya Namaskar is thus a prayer to seek the energy or prana from it and vitalize the body, mind and soul.Traditionally, it is
performed at dawn, facing the rising sun. In time, each of the twelve positions came to have its own mantra, celebrating aspects of the sun's divinity.

    It is a series of 12 physical postures. These alternating backward and forward bending postures flex and stretch the spinal column giving a profound stretch to the whole body.



12 yoga postures of sun salutation:

Step #1: Pranamasana (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.
Expand your chest and relax your shoulders.
As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.
The mantra to retain its significance (Om Mitraaya Namaha )

Step #2: Hastauttanasana (Raised arms pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers

How to deepen this yoga stretch?

You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backwards.
The mantra for this pose is (Om Ravaye Namaha)

Step #3: Hasta Padasana (Hand to foot pose)

Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.

How to deepen this yoga stretch?

You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees.
It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.
The mantra is (Om Suryaaya Namaha)

Step #4: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.

How to deepen this yoga stretch?

Ensure that the left foot is exactly in between the palms.
Mantra for this pose is (Om Bhaanve Namaha)

Step #5: Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.

How to deepen this yoga stretch?

Keep your arms perpendicular to the floor.
Mantra is (Om khagaaya Namaha )

Step #6: Ashtanga Namaskara (Salute with eight parts or points)

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.

The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).
Recite the mantra (Om Pooshney Namaha)

Step #7: Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.

How to deepen this yoga stretch?

As you inhale, make a gentle effort to push the chest forward; as youexhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can; do not force.
For this pose mantra is (Om Hiranayagarbhaaya Namaha)

Step #8: Parvatasana (Mountain pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/\) posture.

How to deepen this yoga stretch?

If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
Practise the  mantra (Om Mareechibhyoh Namaha)

Step #9: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.

How to deepen this yoga stretch?

Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
Hymn the mantra (Om Adityaaya Namaha)

Step #10: Hasta Padasana (Hand to foot pose)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.

How to deepen this yoga stretch?

Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.
Mantra is (Om Savitre Namaha)

Step #11: Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.

How to deepen this yoga stretch?

Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.
Mantra is  (Om Arkaaya Namaha )

Step #12: Tadasana

As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.
Mantra is (Om Bhaaskaraaya Namaha)

If you practice less than 12 rounds of Sun Salutation – 2 or 4 – you can recite one mantra each with every posture in the sequence. This would make it 12 mantras corresponding to 12 poses of Surya Namaskar.

Sun Salutation Pose	Sun Salutation Mantra	Meaning
Pranamasana (Prayer pose)	Om Mitraaya Namaha	Who is friendly to all
Hastauttanasana (Raised arms pose)	Om Ravaye Namaha	The shining one, the radiant one
Hasta Padasana (Hand to foot pose)	Om Suryaya Namaha	Who is the dispeller of darkness and responsible for bringing activity
Ashwa Sanchalanasana (Equestrian pose)	Om Bhaanave Namaha	One who illumines, the bright one
Dandasana (Stick pose)	Om Khagaya Namaha	Who is all-pervading, one who moves through the sky
Ashtanga Namaskara (Salute with eight parts or points)	Om Pooshne Namaha	Giver of nourishment and fulfillment
Bhujangasana (Cobra pose)	Om Hiranyagarbhaaya Namaha	Who has golden color brilliance
Parvatasana (Mountain pose)	Om Mareechaye Namaha	The giver of light with infinite number of rays
Ashwa Sanchalanasana (Equestrian pose)	Om Aadityaaya Namaha	The son of Aditi – the cosmic divine Mother
Hasta Padasana (Hand to foot pose)	Om Savitre Namaha	One who is responsible for life
Hastauttanasana (Raised arms pose)	Om Aarkaaya Namaha	Worthy of praise and glory
Tadasana	Om Bhaaskaraya Namaha	Giver of wisdom and cosmic illumination

If still you are hesitant to perform on your own.Here is an easy to follow video to perform all the poses of sun salutations.

Benefits:
Suryanamaskar can do to your body what months of dieting cannot. And it can do to your mind what no spiritual discourse can.

• Surya Namaskar is extremely beneficial for the digestive system as it stretches the abdominal muscles making them well toned. In addition to that, it also helps to loose weight by reducing excessive fat accumulated in the body.
• Practicing Sun Salutation with easy pace is very relaxing as well as meditative as it involves chanting of mantras that gives it a spiritual touch and hence keeps your mind as well as soul calm and relaxed.
• Surya Namaskar stimulates blood circulation in the body and enhances hair growth. In addition to that, it also prevents hair from graying, hair fall, and dandruff.
• Surya Namaskar regulates irregular menstrual cycles in females and helps in easy delivery of child during pregnancy.
• Moreover, surya namaskar helps you loose extra calories that increase your weight and keeps you fit and fine.
• Regular practice of Sun Salutation keeps you face and skin glowing and radiant and also enhances vitality and strength in the body and muscles.
• Surya namaskar has great significance in providing great flexibility to the muscles that keeps you active and fit.

Hope this article has helped you. You can practice this in morning, at day break or in the evening.The best is in the early morning. So, when are you starting?? I have already downloaded the video and getting prepared for a great work-out.What about you all???


Courtesy: art of living
xoxo