SURYA NAMASKAR
Surya Namaskara signifies paying homage to (Lord) Sun deity. It is a very ancient Indian system of exercise. Facing east, in the early hours of morning, one standing with serene mind offers prayer to Lord Surya with Surya Namaskara. Along with physical drill, Surya Namaskara has religious importance also.
Surya Namaskara is a graceful combined sequence of twelve positions. Through this sequence of twelve positions, the whole body is well exercised. Surya Namaskara also improves eye luster. As a matter of face, these twelve positions are ten different asanas, as well as two positions: the initial position and the final position. As all these exercises are simple, every one can do them easily. These twelve positions make one complete Surya Namaskara and twenty-five such Surya Namaskaras make one round.
Surya Namaskara should be practiced always in an open and clean place. Do not attempt Surya Namaskara when you begin to breathe hard. Practice Surya Namaskara on one leg changing the leg alternately.
Below you will find the twelve positions of Surya Namaskara fully explained and illustrated. Each position has been shown with the name of the asana. The advantages of each position have been fully explained. Thus, all care has been taken to enable an aspirant with proper understanding to practice it easily.
While practicing Surya Namaskara, recite the following prayer. Then recite the different names of the Sun God at each position and offer him mental obeisance.
1. DAKSHASANA
Technique: In the first position of Surya Namaskara, meditate on the Sun god and feel oneness with all the creatures of the world. Then keep the head, the neck and the whole body erect. Keep the knees close together, shoulders straight and the hands downwards at the sides of the body. Stand erect with the chest expanded. Direct the eyes to the top of the node. ‘Daksha’ means to stand in attention. So the first position is called Dakshasana.
Advantages: 1.It cures skin diseases and the ailments of the waist. It strengthens the back and rejuvenates the legs.
2. As the eyes are fixed on the tip of he nose, the mind is restrained.
3. The countenance becomes bright and radiant.
4. For students, it is a very easy method to obtain health and assert personality.
5. Concentrated meditation increases self-confidence.
2. NAMASKARASANA
Technique: Keep your folded hands in the posture of Namaskara touching the chest. Push the chest out. Pull the stomach inwards. Fill the lungs with air. Look straight, the body, the head and the neck to remain in a vertical straight line. Close the mouth. Inhale and hold the breath.
Advantages: It cures throat-troubles, improves the voice and gives pace to the mind.
3. PARVATASANA
Technique: Stretch the arms up and arch the body backwards from the waist, the eyes to remain open and look at the sky. Bend backwards as far as possible. Expand the chest and push it forwards.
Advantages: It nourishes the shoulders and the alimentary canal. It cures the diseases of the alimentary canal. It improves the eyesight.
4. HASTAPADASANA
Technique: Continue holding the breath and bend down without bending the knees. Press the palms down on the ground, and the fingertips in line with the toes. The fingertips should touch one another. Then touch the knees with the nose or the forehead without bending the knees and exhale. Exhaling should be through the nose only, never through the mouth. In the early stage, the fingers may not touch the ground but the position will be attained after some practice.
Advantages: 1. It cures abdominal diseases, strengthens the chest and the hands and the body becomes handsome and radiant.
2. It cures the diseases of the toes and invigorates the weak.
5. EKAPADAPRASARANASANA
Technique: Inhale. Take the right leg back and place the knee and the toes on the floor. Bring the left knee in front of the left armpit. Press the abdomen properly. Now, bend the neck as far backwards as possible throwing the chest out. Look up and hold the breath.
Advantages:1. This position gives pressure to the small intestines and pulls the vessels carrying semen. Hence it cures the diseases of the liver and constipation.
2. This exercise is beneficial to those who have lost their virility.
3. It cures the diseases of the throat such as tonsillitis.
6. BHUDHARASANA
Technique: Retaining the breath, move the other leg backward. Place the toes, the ankles and the knees in such a way that they touch one another. Keep the head, the waist and the elbows in a straight line. Support the weight of the body on the hands and the toes.
Advantages:1. It cures the ailments of the hands, thee legs and particularly the knees. It reduces fat around the waist. This position is a sure remedy for abdominal disorders.
7. ASHTANGAPRANIPATASANA
Technique: Retaining the breath, place the knees on the floor. Lower the chest so that it touches the ground. Let the chin touch the lower part of the throat. Lower the forehead so that it touches the ground without allowing the nose to touch the ground. Pull the stomach inwards. See that it does not touch the ground. Then exhale. The chest should lie between the arms.
Advantages:1. This asana strengthens the arms.
2. If women practice this asana before pregnancy, infants feeding on breast are saved from various diseases.
8. BHUJANGASANA
Technique: Keep the legs, the knees and the palms in the same position. Stretch the arms. Inhale and push the chest forward. Bend the waist backwards and bend the neck as far back as possible. Look up hold the breath.
Advantages: 1. This asana removes paleness of the body and makes it ruddy.
2. It cures the diseases related to the ovary or testicles. It regulates the process of menstruation.
3. As this asana stimulates blood circulation, the face becomes lustrous.
9. BHUDHARASANA
Technique: Retain the breath. Without shifting the palm and the toes, straighten the waist upwards and without bending the knees stretch the body back. Let the chin touch the chest. Pull the stomach inwards. Stretch the things
upwards. Rest the heels completely on the floor.
Advantages: 1. It prevents rheumatism, paralysis and hemiplegia.
2. It strengthens the legs.
10. EKAPADAPRASARANASANA
Technique: Raise the trunk so that it is perpendicular to the floor and bring the left leg forward. Rest it at its original position and stretch the right leg backwards with the heels completely on the floor. The stomach should be pressed well in this position. Bring the neck and the head back and look as far back as possible.
Advantages: Blood circulates rapidly in the legs. One who practises this asana increases his capacity to walk and achieves flexibility in the spine.
11. HASTAPADASANA
Technique: Assume the position as shown in Hastapadasana. Pull the stomach inwards. Bring the other leg to its original position. Let the nose or the forehead touch the knees. Exhale.
Advantages: It has all the advantages of Hastapadasana.
12. NAMASKARASANA
Technique: Inhale and stand erect as shown in position 2. The legs and the knees should touch each other and the legs should be straight.
Advantages: It has all the advantages of Namaskarasana.
Surya Namaskara signifies paying homage to (Lord) Sun deity. It is a very ancient Indian system of exercise. Facing east, in the early hours of morning, one standing with serene mind offers prayer to Lord Surya with Surya Namaskara. Along with physical drill, Surya Namaskara has religious importance also.
Surya Namaskara is a graceful combined sequence of twelve positions. Through this sequence of twelve positions, the whole body is well exercised. Surya Namaskara also improves eye luster. As a matter of face, these twelve positions are ten different asanas, as well as two positions: the initial position and the final position. As all these exercises are simple, every one can do them easily. These twelve positions make one complete Surya Namaskara and twenty-five such Surya Namaskaras make one round.
Surya Namaskara should be practiced always in an open and clean place. Do not attempt Surya Namaskara when you begin to breathe hard. Practice Surya Namaskara on one leg changing the leg alternately.
Below you will find the twelve positions of Surya Namaskara fully explained and illustrated. Each position has been shown with the name of the asana. The advantages of each position have been fully explained. Thus, all care has been taken to enable an aspirant with proper understanding to practice it easily.
While practicing Surya Namaskara, recite the following prayer. Then recite the different names of the Sun God at each position and offer him mental obeisance.
1. DAKSHASANA
Technique: In the first position of Surya Namaskara, meditate on the Sun god and feel oneness with all the creatures of the world. Then keep the head, the neck and the whole body erect. Keep the knees close together, shoulders straight and the hands downwards at the sides of the body. Stand erect with the chest expanded. Direct the eyes to the top of the node. ‘Daksha’ means to stand in attention. So the first position is called Dakshasana.
Advantages: 1.It cures skin diseases and the ailments of the waist. It strengthens the back and rejuvenates the legs.
2. As the eyes are fixed on the tip of he nose, the mind is restrained.
3. The countenance becomes bright and radiant.
4. For students, it is a very easy method to obtain health and assert personality.
5. Concentrated meditation increases self-confidence.
2. NAMASKARASANA
Technique: Keep your folded hands in the posture of Namaskara touching the chest. Push the chest out. Pull the stomach inwards. Fill the lungs with air. Look straight, the body, the head and the neck to remain in a vertical straight line. Close the mouth. Inhale and hold the breath.
Advantages: It cures throat-troubles, improves the voice and gives pace to the mind.
3. PARVATASANA
Technique: Stretch the arms up and arch the body backwards from the waist, the eyes to remain open and look at the sky. Bend backwards as far as possible. Expand the chest and push it forwards.
Advantages: It nourishes the shoulders and the alimentary canal. It cures the diseases of the alimentary canal. It improves the eyesight.
4. HASTAPADASANA
Technique: Continue holding the breath and bend down without bending the knees. Press the palms down on the ground, and the fingertips in line with the toes. The fingertips should touch one another. Then touch the knees with the nose or the forehead without bending the knees and exhale. Exhaling should be through the nose only, never through the mouth. In the early stage, the fingers may not touch the ground but the position will be attained after some practice.
Advantages: 1. It cures abdominal diseases, strengthens the chest and the hands and the body becomes handsome and radiant.
2. It cures the diseases of the toes and invigorates the weak.
5. EKAPADAPRASARANASANA
Technique: Inhale. Take the right leg back and place the knee and the toes on the floor. Bring the left knee in front of the left armpit. Press the abdomen properly. Now, bend the neck as far backwards as possible throwing the chest out. Look up and hold the breath.
Advantages:1. This position gives pressure to the small intestines and pulls the vessels carrying semen. Hence it cures the diseases of the liver and constipation.
2. This exercise is beneficial to those who have lost their virility.
3. It cures the diseases of the throat such as tonsillitis.
6. BHUDHARASANA
Technique: Retaining the breath, move the other leg backward. Place the toes, the ankles and the knees in such a way that they touch one another. Keep the head, the waist and the elbows in a straight line. Support the weight of the body on the hands and the toes.
Advantages:1. It cures the ailments of the hands, thee legs and particularly the knees. It reduces fat around the waist. This position is a sure remedy for abdominal disorders.
7. ASHTANGAPRANIPATASANA
Technique: Retaining the breath, place the knees on the floor. Lower the chest so that it touches the ground. Let the chin touch the lower part of the throat. Lower the forehead so that it touches the ground without allowing the nose to touch the ground. Pull the stomach inwards. See that it does not touch the ground. Then exhale. The chest should lie between the arms.
Advantages:1. This asana strengthens the arms.
2. If women practice this asana before pregnancy, infants feeding on breast are saved from various diseases.
8. BHUJANGASANA
Technique: Keep the legs, the knees and the palms in the same position. Stretch the arms. Inhale and push the chest forward. Bend the waist backwards and bend the neck as far back as possible. Look up hold the breath.
Advantages: 1. This asana removes paleness of the body and makes it ruddy.
2. It cures the diseases related to the ovary or testicles. It regulates the process of menstruation.
3. As this asana stimulates blood circulation, the face becomes lustrous.
9. BHUDHARASANA
Technique: Retain the breath. Without shifting the palm and the toes, straighten the waist upwards and without bending the knees stretch the body back. Let the chin touch the chest. Pull the stomach inwards. Stretch the things
upwards. Rest the heels completely on the floor.
Advantages: 1. It prevents rheumatism, paralysis and hemiplegia.
2. It strengthens the legs.
10. EKAPADAPRASARANASANA
Technique: Raise the trunk so that it is perpendicular to the floor and bring the left leg forward. Rest it at its original position and stretch the right leg backwards with the heels completely on the floor. The stomach should be pressed well in this position. Bring the neck and the head back and look as far back as possible.
Advantages: Blood circulates rapidly in the legs. One who practises this asana increases his capacity to walk and achieves flexibility in the spine.
11. HASTAPADASANA
Technique: Assume the position as shown in Hastapadasana. Pull the stomach inwards. Bring the other leg to its original position. Let the nose or the forehead touch the knees. Exhale.
Advantages: It has all the advantages of Hastapadasana.
12. NAMASKARASANA
Technique: Inhale and stand erect as shown in position 2. The legs and the knees should touch each other and the legs should be straight.
Advantages: It has all the advantages of Namaskarasana.