12 POSTURES OF SURYA NAMASKAR. Introduction: Known variously as Surya Namskar or Prostrations to Sun or Sun Salutation, the Surya Namaskar. PDF | The oldest form of worship on this planet would have to be the worship of Therefore the term “Surya Namaskar” in its deepest meaning. PDF | On Sep 1, , Anup kumar Dhanvijay and others published SURYANAMASKAR.

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Surya - Free download as PDF File .pdf), Text File .txt) or read online for free. Sun Salutation, Full set of exercises to please Sun God. ARUNA SURYA NAMASKAR: THE SUN SALUTATION The sun is the source of all life on this planet and thus deserves our deepest respect that may be. Surya Namaskar is an ancient form of yoga. It is the art of solar vitalization. This form of yoga is a complete meditative technique in itself as it includes Asanas.

Krishnamacharya seems to have been a little suspicious of this practice, it was a criticism of his I believe about later Ashtanga, 'too many Surya namaskaras'. The full booklet can be found here, look out for counted vinyasa, drishti, focus on breath, long inhalations and exhalations, breath retention, bandhas and a use of mantras. In the Raja of Aundh was studying Law in London and attracted much attention by teaching a family system of exercises.

This resulted in a London journalist publishing articles and ultimately a book. As a result, the Surya Namaskar rapid spread rapidly throughout the world, including India. Today, many in both East and West, believe this to be a traditional practice; it is not. No Brahman Hindu, reciting the sacred Gayatri, while facing the sun, has ever been taught to do Surya Namaskar. Surya Namaskar is a very modern innovation or invention in a long history of evolving Yoga practices'. So what to make of this?

The stages of the Surya Namaskar do seem to form the framework of the vinyasa on which his Asana are performed. Krishnamacharya's Yoga Makaranda was published in and the Yogasanagalu in We find the basic structure of the surya namaskara in Krishnamacharya's Yoga Makaranda of and one can assume this is an approach that Krishnamacharya had been teaching for a number of years. It does say on page 43 of the ten points to health booklet Which would take it back to around Patabhi Jois of course included the surya namaskar pretty much as above in his version of Ashtanga in Yoga Mala which included a separate section devoted to Surya namaskar a and even published his own separate booklet in which is available from KPJAYI below is the cover and what they have to say about it on the website.

So, if the Surya Namaskara are first learned properly and their inner meaning grasped, then all the various asanas, pranayamas and the like that follow them will be useful and beneficial in their outcomes.

So, in those days, in the Guru Kul, the day started long before sunrise. Today we are going to learn something about Surya Namaskar. We are going to learn what, why and how of the Surya Namaskar, step by step. Lets pray to the Sun God. It is early in the morning.

The sun is rising on the horizon. You have taken bath and you feel fresh and strong. Take the morning air deep into your lungs. Refer to Step Ahead to Excellence Warming up exercise. Stand straight. Be at ease. Fold your hands in Namaskar Mudra. There is no muscle tension anywhere on your body. There is no tension on your head and hair. No tension on your face forehead, nose, cheeks, chin, ears.

There is no tension on your neck. Remove the tension, if there is any, on your neck, shoulders, elbows, wrists, palms, fingers. Keep the muscles - of the stomach, abdomen, back - loose. Relax the muscles of the thighs, knees, ankles, feet, toes etc. Be at a relaxed position. Open the palm straight. Keep away the thumb and the ladyfinger. Close the remaining three fingers and raise them a bit.

A scoop is formed on the palm at the end of the fingers. Take a spoonful of water in the scoop. Release the water, from the wrist end of the palm, in your mouth. Surya Namaskar generates heat and energy.

Breathing becomes deep and hard. Aachaman prevents dry throat and keeps the throat and food pipe clean smooth and wet. Controlling the breathing is called Pranayam. All your activities, physical-mental, are based on breathing.

At this stage take a deep breath and gradually release it out. Take a longer time to exhale. This time sense can be easily attained if you concentrate on the abdomen to breathe out completely. This is just a start to control breathing and to tune it with the body movements to be performed ahead in the practice of Surya Namaskar. This body of flesh is the legacy of Lord Vishnu, the Supreme self, the Paramatma.

The meaning of the word Vishnu is omnipresent - one who is continuously and simultaneously present as a whole, at all time, everywhere. Our body is made of five elements the earth-fire-air-ether-water. The omnipresent entity was there before the creation of the five elements. Hence one who created the elements created our body. We are above the Elements we are the Supeme self, the Paramatma. I am the birth place of all intellect and courage Chapter 7 shloka 10 In this way our body in flesh and blood is the heritage of Him.

This call for Lord Vishnu is just to remind us of this inheritance. The outstanding quality of Surya Namaskar is that it is in practice since from time immemorial. On this auspicious day I perform Surya Namaskar in order to make my body healthy. I undergo this age old practice in the honour of Lord SuryaNarayana. This is Sankalpa, the resolution or decision that you are going to do certain thing. This is done to make your mind alert and to urge it to give all possible strength to all the parts of the body, involved in the action, to perform the activity.

The Sankalpa makes your actions result oriented. It gives desired direction to your tongue, mind and body. Hence Sankalpa is a must before every action. My parents and grand parents and ancestors have practised this art of Surya Namaskar. I also must have done it in the previous lives.

Hence worshipping the Sun God is the part of my body, mind soul. It is the part of my personality. Whatever is done is done for Him. It is done in His honour. Nothing is mine. Everything belongs to him. The possessive sense of me-my-myself is to be put on regressive mode.

The starting shloka: The prayer. Dhynam Dheyah sada savitru mandala madhyawarti Narayanah sarasijasana sannivistaha Keyurawan makara kundalawan kiriti Hari hiranya-maya-vapur-dhruta shankha chakrah. Surya Narayana YOU are the crown glory, carrying shankha chakra in your hands.

Effect of Surya Namaskar on Sustained Attention in School Children

YOU are the creator of joy and destroyer of sorrows. YOU cover the entire universe with the golden twilight. YOU are the Master, the Provider of the entire universe.

Sun God make all my efforts as bright and brilliant as the sun in the solar system. The sun is your friend. HE is called Jaganmitra.

HE is lovable like a true friend. You miss HIM in his absence. You ever long to experience the joy of his warmth and affection. If the sun is not in the sky you get disturbed bodily and mentally. Your appetite is lost. Nervousness takes hold of your activities. You gather friends to restore your mood. You eat hot and drink hot and talk a lot to compensate the absence of the warmth and joy of the Sun God. Now you can understand why the people from far off countries come to India to enjoy SunBath.

The touch of twilight has dramatic effect on our body. It is a touch of warmth and care. It is a magic touch. It is a healing touch. It is the touch of mother that calms down the crying child instantly. The touch of love and affection of the Sun God cures our physical and mental worries. Pray the sun God who is intimate and dear to us.

Namaskar Position. Retain your breath. Kumbhak The vital point: The Anahat Chakra. The colour of the Chakra: Yellow as that of the rising sun. In the centre of the chest. Ruling element: The wind, Vayu. Relation to body: Useful to treat and prevent: Nervous breakdown, fits, sensory deprivation etc. The supply of more oxygen to all the cells activates the muscles. The experience of more energy and happiness is the result.

Close the right toe and heel with the left. Put your chest out. Press your shoulders backward and pull them downwards. Keep your eyes on your nose-tip. Hands in namaskar position. Palms closed. Fingers closed. At right angle to the ground. Thumb touching the middle part of the chest. Forearms in line with the ground. The meaning of the word Ravi is Tej. Good behaved pious men; saints and sages have this glow on their faces. This is the Tej of the Sun God.

We bow to such people to get their blessings. The light of the moon and stars, the heat of fire and Yadnya Kunda everything is the Tej of the Sun God. The heat of the body, the heat Jatharagni that digests food is the presence of the Sun God in our body. If you are not well at stomach just dont eat after the sunset. The presence of the Sun God, during daytime, will digest the food. The seven power points Sapta Chakra in our body represent the Sun God. These seven points control and govern our physical and mental activities.

They are the source of heat and energy to all our activities. If there is no heat in our body we are cold we are no more.

Worship this Tej of the Sun God. Breath in. The vital point: The Vishudha Chakra. Colour of smoke. At the base of the neck. The space. Sound and speech. Ears and speech organs. Swelling Internal and external , knot in the muscle, wound with pus, pus discharge from eyes pimples and 16 freckles on skin, etc.

Relieves the pain of the neck shoulders, arms, ankles, wrists. Gives stress and stretch to all the muscles from ankles to neck. Chemical and physical process of respiration becomes strong and healthy.

Result is increase in the body height and health. Close your palms together. Put your hands straight up. Straighten your hands and legs. Fix your heels on the ground.

Close your right toe and heel with the left. Give upward stretch to your hands and legs. Look at the palms. Bend your head backward slowly, gracefully. Form an arch of the body above waist. The Sun God is one who always activates others and is full of activities too. He is the symbol of cosmic energy. The chariot of the Sun God is of seven horses. The horses represent the seven days of the week. They also stand for the seven colours of the rainbow.

The seven power points in our body have different colours of their own. His work is colourful. Nobody can pinpoint the exact time when the activities of the Sun God started. The span of time of His activities cannot be counted either. The end of His activities is beyond our imagination. HIS activities are varied. The food supplied to all the plants is the same but the rose is not the same as other flowers. All the leaves of different trees are not the same. The varieties of the trees and the leaves are uncountable.

HE is omnipresent in all and every act. Pray the Sun God to give inspiration and energy to do good deeds. Breath out. The Swadhistan Chakra. At the tip of the spine. Jal, the water. Urine problems, urine stone, sleeplessness, general debility weakness.

Muscle pain in the back, shoulders, throat, chest, stomach is relieved. Removes cough. Increases appetite. Helps remove gases and toxic material. Sound sleep is the result. Fix your palms flat on the ground. Adjust the big toes and the palms in line. Keep shoulder distance between the palms. Keep your legs straight and knees straightened. Touch your chin to the chest. Touch your forehead to the knees. The word Bhanu means light, the day- light. Darkness indicates ignorance and light intelligence.

The sun removes darkness and makes us wise. The tug of war, in your mind, always puts you into puzzles. It is the Adnya Chakara that guides you to take the right decision. In this way the sun God is the source of enlightenment to all of us. HE is the model example for us all. Be HIS follower. Perform your deeds in the light of the Sun. Be helpful to others as the sun takes care of us all.

Expect no returns for your services to others, for the sun demands nothing from you. The other examples in this light are the rivers and the trees.

In fact the entire nature is the living model that communicates the spirit of the Sun God. Bow to the Dnyan Surya, the wisdom of the Sun God, to make us clever and intelligent. Breathe in. The Adnya Chakra. Lotus white. Between the two eyebrows. Manas Relation to body: Mind Useful to treat and prevent: Respiratory diseases, hypertension etc.

Thoughts become clear, brain bright concentration sharp. Muscle pains in thighs, knees, calves, ankles are relieved. Keep the right foot and the palms firm on the ground. Stretch the left leg backwards. Touch the left knee and toe to the ground. Fold the right knee. The calf, the back part of the thigh and the last rib of the right chest touching each other. Keep both the hands straight.

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Lift up the shoulders to touch the head. Push your head backwards. Look towards the sky. Khaga means space, Akash, and gama means go - one who travels through the sky.

It indicates the presence of the sun, the sunrays and the sun-warmth everywhere in the space. You cant find a pinch of place in the sea without seawater so is the sun in the universe. There is no place, neither in our body nor outside in the entire universe, without the sunrays.

You yourself can experience this fact. Close your eyes. Ask someone to put on and off the electric tube light. Though your eyes are closed, you get the feel of the tube light.

You can measure and count time in days, weeks, months, years because of the sunrise and the sunset. The sun reminds us of the passing days and years. Life is the sum total of days, weeks, months and years. With His own example HE prompts us not to waste time. Wasting time in doing nothing is going fast near to the death point.

It is a slow suicide. So pray to the Sun God to give us energy and wisdom to use the life span in the self-help and in the service to others. Aakash, The space. Swelling Internal and external , knot in the muscle, wound with pus, pus discharge from eyes 22 pimples and freckles on skin, etc. Result is increase in the body height and health Keep both the hands in the same position.

Take the weight of the body on the hands and the shoulders. Stretch the right leg backwards. Close the feet. Stretch them straight backwards. Straighten your legs and knees, arms and elbows. Keep your body - head to heels - in straight line in slanting position Fix your eyes on the ground at the right angle to the body.

The word Pushnaihi means one that provides nutrition. The sun is the source of all types of food and medicines. Food is the only source of energy that builds our body. So you should be grateful to the sun god for providing food to you. You should give respect and regard to the food you eat. Engaging yourself in other activities while eating food is a sort of insult to the food and the Sun God.

Hence, watching TV, reading or playing games while eating should be avoided. The sun, directly or indirectly, offers light, heat and energy round the clock. The Sun God is all very important for us to sustain life. You may have read news in the newspaper. The news is to the effect that there is a man who eats nothing. He is without food for years together. He drinks only water and eats no food.

He does Yogasana, in the open field, in the morning and in the evening at a particular time. Do you know that a baby tortoise gets its nourishment through the affectionate look of the mother tortoise? Here, offer your respect to the sun God for providing you with food, light, heat, and energy. Retain breath. The Manipur Chakra. Blue Location: At the navel. Agni, The fire. Sight and feeling. The eyes and the brain.

Asthma, piles, arthritis, digestion problems etc. It builds you healthy. Bright eyes, glow on the face, dark hair, long 24 stamina and strong body is the result. The involvement of brain and mind in your activities become keen and sharp. Dont move the palms and the toes. Take the body weight on your hands. Bend the arms at the elbow.

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Press the chin to the chest. Touch the ground with the eight points of your body. Forehead, chest, knees, palms, toes. Push both the elbows inside, towards each other. Uplift the hip part of your body. The word Hiranya means gold, golden. Gold is dear to us. Everybody loves to possess it because it is pure in every respect. It is a pure currency. The craving for gold is unlimited. The sun gives us pure gold. Agni, the fire burns out all the impurities from the gold ore.

The twilight is golden in colour. It covers the entire universe in its fold. It turns the entire universe into gold pure gold. The sunlight makes everything visible. It has given birth to the universe. So Hiranyagarbha means the womb of the entire universe. The sun element is everywhere in the cosmos.

The centre part of the earth and other planets is hot as the sun. This is why all the stars and planets are in motion and at their right position because of the sun. All the stars and planets have evolved developed gradually from the sun. The Sun God is the creator of all the living and non-living things. The sun God is omnipotent. The cycle of nature the Sun, the water, the clouds, the winds, the rain and the farming ever goes on only because of the Sun God.

HE is all-powerful, possessing complete and unlimited power, energy and authority. HE is the master of the entire universe. The Swadhisthan Chakra. The water. Removes cough and increases appetite. Health and Sound sleep is the result. Dont disturb the position of the palms.

Keep the arms straight. Straighten the elbow. Throw the head and the shoulders back. Pull the waist towards the centre between the palms. Dont disturb the position of the feet. Touch the knees to the ground. Form arch like position. Marich means mirage. A person in the desert gets to see a big pond of water at a long distance. It is the heat and the rays of the sun that form the image of water. It is not actual water. In fact the person cant reach that point of water.

If he runs after the mirage to quench his thirst he will receive death but no water. The Sun God is the creator of all types of mirages. HE is the creator of illusions, good and bad. HE is the originator of all good and bad impressions of life. HE is the commander of all such things. Our eyesight, to look at life, is very short and small.

It can focus on a very small portion of time, space and event. Hence, we form wrong impressions of life. We have wrong ideas of life.

Essential Sequence: Sun Salutations (Surya Namaskar A)

We have wrong desires to fulfill in our life. We work hard to get what we actually dont want. We dont know what life really is. In this way we walk on the wrong path of life and our precious time is wasted in vain. We worship the Sun God to save us from the mirage of life. The other meaning of the word Marich means one who makes us aware of the sin. The word Marich also means the power that cures diseases. Here, pray the Sun God to give the wisdom to know what is good and what is bad for life.

Breathe out. The Space. Swelling Internal and external , knot in the muscle, wound with pus, pus discharge from eyes pimples and freckles on skin, etc. Dont move the position of the feet and the palms. Raise up the middle part of your body. Form a triangle with the palms waist and feet. Touch the heels to the ground.

Put your arms and legs straight. Straighten your elbows and knees. Pull your head towards the knees.

Touch the chin to the chest. Fix your eyes on the nose-tip. The word Aditya means the son of Aditi. AdiMaya is the source of birth and growth of the entire universe. Hence, Aditi is supposed to be the mother Aaee of all Gods.

Aditi is the wife of Bruhaspati.

Bruhaspati is the priest of all the Gods. The sun is the son of Aditi and Bruhaspati. HE is the image of Aditi and Bruhaspati. He is the worthy son of the celestial parents. HE is the true follower of the commandments, customs and traditions of HIS parents. We all are the creation of the Sun God. The entire big bunch of all the Divine Qualities of the Sun God is the heritage of all the human beings. Bow to the sun God in the memory of this divine heritage. Beg HIM to give power to use this heritage in your day-to-day life.

On the forehead between the eyebrows. Adnya Chakra 30 Useful to treat and prevent: Intellectual work with confidence. Dont change the position of your palm. Refer to Aum Bhanave Namah. Keep the left foot and the palms firm on the ground. Touch the right knee and toe to the ground. Fold the left knee. The calf, the back part of the thigh and the last rib of the left chest touching each other. The word Savita means mother.

We owe our birth and existence to the Sun God. The Sun God takes care of us all as a mother takes care of her kids. Mother never wants her children to be in any difficulty.

She is always worried about the well being of her children. She helps assists and supports her kids with all her ability and power. The kids are the biological part of her being.

You can relate all the qualities of your mother to the Sun God. Try to visualize what your mother would like you to do in such a situation. Look at the problem with the eyes of your mother. It will show you the path of success. You will feel triumphant to do the efforts for the final success. In this respect the sun is our caretaker, our mother. The prayer to the Sun god reminds us of our mother. Worship the Sun God to help you fulfill the dreams of your mother.

Refer to Aum Suryaya Namah. The meaning of the word Arka means extract. The sun is the concentrated form of life. HE is the essence of life. HE is the pure extract of how ones life should be. HIS is the guiding light that enlightens our path of life. HE is the wisdom of life for us. HE is the model example for us to learn the art of living. The nonstop activity for the welfare of all the living and non-living, without expecting anything in return, is the real light of the Sun God.

HE is passive to any result; good or bad, of HIS own actions. HE looks at HIS own actions as a third person. In fact HE doesnt think that HE has performed such a huge task. Honey is the essence of flowers. But the flowers are not present in it. In the same way the sun remains absent from HIS actions. In fact the Sun God is the action, the actor and the outcome of the performance. It is very difficult to follow and practice the life of the Sun God.

But this is the only way of life to be happy. Kumbhak 34 The vital point: The chest cavity is enlarged to inhale more oxygen. Refer to Aum Mitraya Namah. Fingers closed at right angle to the ground. This is the last position of Surya-Namaskar.

This is the ready position for the next Surya-Namaskar. HE has covered the entire universe with his light. There is the sun light inside and out side of our body.

HE is the witness to all our deeds mental and physical. HE observes all of your actions and gives you joy and sorrow accordingly. HE leads assists and inspires you to do noble works. When you accept HIS help and perform your work accordingly you become happy inside and out. In order to get this divine happiness and self-satisfaction, bow to the Sun God and perform Surya-Namaskar.

Surya Namaskar is a prayer to the Sun God. You can call it Action Prayer. A prayer means thanks giving. The thanks giving for what you have already received. You express gratitude to the Sun God for the previous day that was granted to you and expect HIS blessings for the coming day. Prayer is not begging for blessings.

You are going to get what you deserve. You are bound to get success and joy equal to your efforts in the present and the past. So best of efforts, in every action, should be your motto. Start every of your day with Surya Namaskar. Pray the Sun God early in the morning before the sunrays enter your house.

HE is the first visitor of the day to your house. And the guest is not an ordinary one. HE 36 is the GOD that we can actually see. HE is the model example for you to follow. Receive the guest wholeheartedly. Shake off your sleep. Get ready to welcome HIM.

Surya Namaskar – A complete detailed guide for a perfect yoga workout

Isnt it absurd to welcome the guest after he has entered your house? Namaskar Mudra: At the level of the heart. Vayu, the wind. Close your palms. Adnya Chakara Put the closed palms in the middle of the forehead. Keep the shoulder-distance between the elbows. Complete submission body, speech, mind, heart to the Sun God. Concluding Shlok Adityasya namaskaran ye kurvanti dine dine Janmantar-sahashreshu daridrya nopajayate Namah dharma-vidhanaya namaste kruta-shakshine Namah pratyaksha devaya bhaskaraya namah nama-h.

One who performs Surya Namaskar regularly gets no poverty Poverty of wealth, health and intellect. Lord Bhaskara. YOU are the Dharma incarnated. YOU yourself are all the divine virtues. YOU are the soul witness to all my deeds, good and bad.

YOU are the only God in shape and form. I bow to you with all my body, mind and soul. The daily practice in Surya Namaskar gives you health. Healthy body performs more work. The working hours are increased.

The work is done with ease and confidence. You become successful in your work. The success leads to success. The success, of course, gives you happiness and wealth too. The Sun God is the Dharma incarnated.

With His own example He tells us what Dharma is. HE is the only god that we get to see everyday, everywhere. HE is the only god in shape and form. HE is the witness to all 37 your deeds. HE showers happiness according to your deeds.

I pray the Sun God with all my heart. In this way the practice of Surya Namaskar is over. HE has given me the inspiration and the physical ability to carry out the action and got it done from me. Everything belongs to HIM.

The possessive sense of me-my-mine is to be put on regressive mode. And say: Oh Sun God! Let the sip of water keep away from me all the diseases and the untimely deaths. It is a sort of promise to be confirmed by self-instruction.

If you practice Surya Namaskar daily, it relieves you from minor illness, disorders, and other ailments. All these discomforts, if not taken care of, may turn into serious diseases leading you to the death point.

Hari Aum Tat-Sat. In each Surya Namaskar, some Asanas are repeated, with a difference of its own. You have the general know how of each Asana and how to perform them. Please refer to the main body of the text.

The implied meaning of the word YOGA is the real experience of the ecstatic joy of bringing the concept of Surya Namaskar into actual practice. The concept of Yogasana is the base of Surya Namaskar. Hence, some basic rules of Yogasanas should be taken into consideration.

Go slow in the process of performing every Asana, at least for three Surya Namaskar. It is a training to all the muscles, involved in voluntary and involuntary actions, to acquire elasticity and flexibility through Surya Namaskar.

At the beginning, each Surya Namaskar consumes It reduces your body weight without making you perspire. It builds your muscles without any increase in the heart beats. Use all your physical and mental abilities to perform Surya Namaskar. Each Asana is divided into four stages.

Practice the first stage of every Asana at least for a fortnight. Take into consideration the steps by step method to use BijAkshar while performing Surya Namaskar. In order to learn the art of Pranayam you better contact me or somebody expert personally.

Gathering information about Pranayam through reading and listening is insufficient for practical work. Aum Mitraya Namah. Stage First: Legs closed. Toe to toe.

Heel to heel, knee to knee. No strain on either knee or calf; heel or toe. Hold your hands at the chest, in Namaskar position. Initially apply a light pressure to the palms. Increase the pressure slowly, day-by-day as your practice gathers experience. Take the feel of the pressure in the muscles of the palms, wrists, forearms, arms, shoulders and the CHEST. The pressure of the palms results in a bit expansion of the CHEST 39 After attaining the maximum position, wait for five seconds.

Speak out the next Surya Mantra and move to the next Asana. If the muscle tension is released from elsewhere, you need to rectify the mistake through practice. Rule applies to all twelve Asana.

Refer to Step Ahead to Excellence for supportive exercises for all the Asana. Stage Second: Watch out exhaling. Each time you exhale bring the elbows close to body. Each time you exhale pull down the shoulders. Keep the palms pressed, as they are.After attaining the maximum position, wait for a while. HE is the witness to all our deeds mental and physical. Keep the position of the left knee and the toe as it is. Each time you exhale pull down the shoulders.

They require more power, flexibility and endurance. You can call it Action Prayer. Relax all the muscles under stress and strain.