Dr. Shanker Adawal (Jyotishaacharya, PHD, MBA)
Article published in Starteller, July 2007
Surya Namaskar energizes the entire neuro-glandular and neuro-muscular systems of the body. Its regular practice ensures a balanced supply of oxygenated blood and perfect harmony to all the systems of the body, thus invigorating the entire psychosomatic system of human constitution.
The term ‘Surya Namaskar’ means ‘salutation to the Sun’. Surya Namaskar is an exercise sequence, which has both the physical and the spiritual aspects. On the physical side, it involves a series of aasanas or yogic postures which provide the body with a most complete exercise. Virtually all the parts of the body, including the thoracic and abdominal organs, are exercised and rejuvenated with vitality. Spiritually, the Surya Namaskar is a method of propitiating the Sun-god and soliciting his blessings. These include quick progress in meditation, a sharp intellect, a sound health, and acquisition of spiritual wisdom.
Surya Namaskar consists of three important elements, each of which needs to be carefully attended to for maximum possible benefits. If proper attention is not given to details, the results may not be attained in full.
1. Aasanas or body postures: Surya Namaskar is an exercise in a sequence, involving twelve different body-postures, as if to signify the twelve signs of the Zodiac through which the passage of the Sun results in the formation of twelve months of a year. This exercise involves six postures, which proceed in one direction and another six which mark the return to the original position. It is virtually equivalent to the Sun traversing six signs of the Zodiac to give rise to one ‘ayana’ of six months, and returning through another six signs to give rise to another ‘ayana’ thus constituting the Uttaraayana (the northerly course) and the Dakshinaayana (the southerly course). The completion of a cycle of Uttaraayana and Dakshinaayana brings the Sun back to its original position, from where the next solar cycle starts.
2. Breathing: Yogic practices lay great stress on regulation of breathing, which helps the practitioner to gain control over the life-force within the body as well as outside. Synchronisation of breathing with physical postures is an important constituent of the practice of Hatha-yoga. In Surya Namaskar, the different postures, when correctly practised, is rhythmical, one naturally leading to the other. The sequence of breathing, consisting of inhalation, exhalation or retention, has also been advocated, as it would most naturally happen during the various postures.
3. Incantations or Mantras: Each of the twelve postures of this exercise-sequence is associated with a mantra or potentiated incantation. A specific mantra has to be chanted, when a specific posture in the sequence is attained. It is thus a synchronization of posture, breath and mantra, all together proceeding in a sequence.
The Sequence of Postures. It is appropriate now to describe the various postures that constitute the different steps of the Surya Namaskar. It is good to repeat the mantras in the beginning of each of the 12 cycles.
The mantras can also be chanted mentally with each of the 12 positions of Surya Namaskar as listed below:
1. Om mitraaya namah: Stand facing East in the direction of the rising Sun, both feet touching each other at the heels, the hands together, palm-to-palm, at the heart.
2. Om ravaye namah: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
3. Om suryaaya namah: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
4. Om bhaanave namah: Inhale and take a wide backward step with the right leg. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
5. Om svagaaya namah: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
6. Om puushne namah: Hold your breath and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground.
7. Om hiranyagarbhaaya namah: Inhale and slowly lower the hips to the floor, (hips should be slightly raised above the ground) and bend backward as much as possible.
8. Om mareechaye namah: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
9. Om aadityaaya namah: Inhale and move the right leg back, away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
10. Om savitre namah: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
11. Om arkaaya namah: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
12. Om bhaskaraaya namah: Exhale, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
Surya Namaskar makes your body grow flexible and strong; your mind gets focused.
Article published in Starteller, July 2007
Surya Namaskar energizes the entire neuro-glandular and neuro-muscular systems of the body. Its regular practice ensures a balanced supply of oxygenated blood and perfect harmony to all the systems of the body, thus invigorating the entire psychosomatic system of human constitution.
The term ‘Surya Namaskar’ means ‘salutation to the Sun’. Surya Namaskar is an exercise sequence, which has both the physical and the spiritual aspects. On the physical side, it involves a series of aasanas or yogic postures which provide the body with a most complete exercise. Virtually all the parts of the body, including the thoracic and abdominal organs, are exercised and rejuvenated with vitality. Spiritually, the Surya Namaskar is a method of propitiating the Sun-god and soliciting his blessings. These include quick progress in meditation, a sharp intellect, a sound health, and acquisition of spiritual wisdom.
Surya Namaskar consists of three important elements, each of which needs to be carefully attended to for maximum possible benefits. If proper attention is not given to details, the results may not be attained in full.
1. Aasanas or body postures: Surya Namaskar is an exercise in a sequence, involving twelve different body-postures, as if to signify the twelve signs of the Zodiac through which the passage of the Sun results in the formation of twelve months of a year. This exercise involves six postures, which proceed in one direction and another six which mark the return to the original position. It is virtually equivalent to the Sun traversing six signs of the Zodiac to give rise to one ‘ayana’ of six months, and returning through another six signs to give rise to another ‘ayana’ thus constituting the Uttaraayana (the northerly course) and the Dakshinaayana (the southerly course). The completion of a cycle of Uttaraayana and Dakshinaayana brings the Sun back to its original position, from where the next solar cycle starts.
2. Breathing: Yogic practices lay great stress on regulation of breathing, which helps the practitioner to gain control over the life-force within the body as well as outside. Synchronisation of breathing with physical postures is an important constituent of the practice of Hatha-yoga. In Surya Namaskar, the different postures, when correctly practised, is rhythmical, one naturally leading to the other. The sequence of breathing, consisting of inhalation, exhalation or retention, has also been advocated, as it would most naturally happen during the various postures.
3. Incantations or Mantras: Each of the twelve postures of this exercise-sequence is associated with a mantra or potentiated incantation. A specific mantra has to be chanted, when a specific posture in the sequence is attained. It is thus a synchronization of posture, breath and mantra, all together proceeding in a sequence.
The Sequence of Postures. It is appropriate now to describe the various postures that constitute the different steps of the Surya Namaskar. It is good to repeat the mantras in the beginning of each of the 12 cycles.
The mantras can also be chanted mentally with each of the 12 positions of Surya Namaskar as listed below:
1. Om mitraaya namah: Stand facing East in the direction of the rising Sun, both feet touching each other at the heels, the hands together, palm-to-palm, at the heart.
2. Om ravaye namah: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
3. Om suryaaya namah: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
4. Om bhaanave namah: Inhale and take a wide backward step with the right leg. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
5. Om svagaaya namah: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
6. Om puushne namah: Hold your breath and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground.
7. Om hiranyagarbhaaya namah: Inhale and slowly lower the hips to the floor, (hips should be slightly raised above the ground) and bend backward as much as possible.
8. Om mareechaye namah: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
9. Om aadityaaya namah: Inhale and move the right leg back, away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
10. Om savitre namah: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
11. Om arkaaya namah: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
12. Om bhaskaraaya namah: Exhale, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
Surya Namaskar makes your body grow flexible and strong; your mind gets focused.
Shanker Adawal
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