Surya Namaskar

12-08-2005, 07:10 AM

Surya Namaskar

Surya Namaskar is a combination of few Yogasana postures. This is a well
balanced set of movements that will stretch all the muscles in the body and keep
the body and mind healthy. There are 13 mantras which are different names of Sun
God. We should chant a mantra before each Surya Namaskar.

Om Mitraaya Namah
Om Ravaye Namah
Om Suryaaya Namah
Om Bhaanave Namah
Om Khagaaya Namah
Om Puushne Namah
Om Hiranyagarbhaaya Namah
Om Mareechaye Namah
Om Aadityaaya Namah
Om Savitre Namah
Om Arkaaya Namah
Om Bhaaskaraaya Namah
Om Shree Savitru Suurya Naaraayanaaya Namah

Surya Namaskar Sthiti (Starting Posture):

Following is a brief description of 10 steps in Surya Namaskar.

>From Aarama, come to Soorya Namaskar-Sthiti (starting posture) in 3 counts:
Ek-Do-Teen. These are the actions to be performed in three counts.

Ek: Join the heels, hands on the side, fingers facing down and palm open.

Do: Join the toes.

Teen: Join your hands to form Namaste position. Palms should be pressing against
each other and the thumb joint should be at sternum (Solar Plexes).

In this posture, breathing is normal and slow. Face should be normal and
relaxed.
Ek: As you breathe in... Slowly raise your hands with biceps touching the ears
and hands in namaste posture. Slowly bend backwards from your waist. Do not bend
the knees. Look towards your palm.

Do: While breathing out... Slowly bend forward from the waist. Try to touch
your palm to the floor on either side of your legs. Do not bend the knees. Nose
should touch the knees. People with back problems should not bend too much. Bend
only as much it is comfortable.

Teen: As you breathe in... [Note: The description is for odd numbered namaskars
(1st, 3rd, 5th, etc.) For even numbered ones (2nd, 4th,..) interchange left and
right leg]. Take your left foot back. Left knee should touch the floor. Two
palms should be completely on the ground and the right foot should be in between
the two hands. Fingers should be pointing to the front. Lean forward on the
right knee, so that calf and thigh muscles press against each other chest rests
on the thigh. Look up and make a concave on your back.

Chaar: While breathing out... Take right foot back and join with left foot.
Arms should be straight. Most of the weight will be on the arms. The body should
be in one plane like a slide. Look 5 feet in front of you on the floor.

Paanch: Bend your arms and touch your feet, knees, chest and forehead to the
ground. Do not touch abdomen or nose (you don't want to breathe in the dust!)

Che: As you breathe in... Come forward and bend back as much as you can.
Abdomen should come between your hands. Look back from the top. Two legs should
be joined.

Saat: While breathing out... Form a mountain like posture. Push your chin
towards the chest. Heels should touch the floor.

Aat: As you breathe in..[Note: The description is for odd numbered namaskars
(1st, 3rd, 5th, etc.)

For even numbered ones (2nd, 4th,..) replace left leg with right leg] bring your
left foot forward all the way between the hands. Exactly like teen.

Nau: While breathing out...Bring the right foot forward and stand up as in Do.

Das: Back to Surya Namaskar Sthiti.

At the end of all the Soorya Namaskars, give the command "Aarama" Ek-Do-Teen.

Ek: Drop the hands on your sides. Palm facing down.

Do: Spread the toes and form V-Shape with the feet.

Teen: Aarama position