PRACTICING PROCEDURE FOR SURYA NAMASKARA / SUN SALUTATION

 

TABLE OF CONTENTS

• STARTING PRAYER
• SURYANAMASKARA STEPS
• SUMMARY

Surya Namaskara / Sun salutation is a dynamic Yogic Exercise that plays very important role in maintaining or improving physical strength of a Yogi. This Yogic technique is a best tool to improve the flexibility of muscles and it also warm up the body for the preparation of Asanas (Physical Posture).

The best time to practice this technique is at the time of sunrise. One have to start with the suryanamaskara prayer to bring the atmosphere of calmness and also to prepare the mind for practicing it.

Sun salutation prayer

Adopt standing sthithi position (Legs together, hands by the side of body. Keep your head, neck and back erect). join both the hands in front of the chest to chant the following prayer.

Hiranmayena patrena satya syapihitham mukham

Tatvam pusanna pavrunu sathyadharmaya drishtaye

 

MEANING

Like a vessel is covered with lid, O sun! Your entire orbit covers the truth.

Kindly open it and lead us to that truth.

OM... MITRAYA NAMAHA

OM... RAVAYE NAMAHA

OM... SURYAYA NAMAHA

OM... BHANAVE NAMAHA

OM... KHAGAYA NAMAHA

OM... PUSHNE NAMAHA

OM... HIRANYA GARBHAYA NAMAHA

OM... MARICHAYE NAMAHA

OM... ADITYAYA NAMAHA

OM... SAVITRE NAMAHA

OM... ARKAYA NAMAHA

OM... BHASKARAYA NAMAHA

OM... SAVITRA SURYA NARAYANAYA NAMAHA

Steps of suryanamskara

Surya namaskara includes following steps;

Namaskarasana (Salutation seal pose)

Join your both the hands in front of the chest, body is straight, head, neck and back are erect.

Hasta uttanasana (Intense stretch pose)

During the inhalation, Raise your hands above the head, Arms touching on ears and bending the body slightly backward. 

Padahastasana (Feet to hand pose/ Standing forward bend)

During the exhalation, bend your body forward from your lower back. Now, try to touch your forehead to the knees and palms to the ground or toes.

Ashwa sanchalanasana (Equestrian pose)

Now, Breath in and bring the left leg back. Left foot is flat, so that front part of the foot touching to the mat. Keep left knee on the ground and arch the back to look upward.

Samantharasana (Plank pose)

While breathing out, bring right leg to back and keep the right foot joined with the left one. Make the body like a stick by balancing on your toes and palms. Rest of the body makes an angle of 45 degrees to the floor.

Shashankasana (Rabbit pose/ Child's pose)

Inhale, then bend your knees and exhale, then sit on your heels and place your forehead to the floor. Now stretch both arms forward as much as possible. Relax for a while in this posture.

Ashtanga namskarasana (Eight limbed pose or salutation)

Now, inhale then raise your body and come forward with the help of your both the palms which is placed on the ground in front of you. Then exhale to place your chest in between both the palms. Eight parts of your body touching the floor. They are, Forehead or chin, both the palms, chest, both the knees and toes of your both the legs. make sure that elbows are pointing towards the body.

Urdhva mukha shvanasana (Upward-facing dog pose)

While breathing in, raise your head, chest and navel region upward by arching your back. Your both the knees are off the floor. You are only supporting your body upon your toes and palms.

 

Adho mukha shwanasana (Downward dog pose)

Breath out and raise your hip region upward, so that head is pointing downward. Try to look at navel region, then, without moving the legs as well as palms, try to touch both the heels on the mat. Makes sure both the legs are together.

Ashwa Sanchalanasana (Equestrian pose)

Now, Inhale and bring your left leg forward to keep it in between your both the palms. Keep your front part of the right foot touching on the floor and right knee placed on the floor. Arch your back to look upward. 

Pada hastasana (Feet to hand pose/ Standing forward bend)

Now, while doing exhalation, bring your right leg forward to keep it together with left leg. Both the foot are touching each other. Palms placed on the floor or toes. Try to place your forehead to the knees.

Hasta uthanasana (Intense stretch pose)

Inhale and raise your body into straight position. Raise your hands above the head and make sure that arms touching on ears. Then, slightly bend backward.

Namaskarasana (Salutation seal pose)

With a exhalation slowly bring your body into straight position. Then adopt Namaskara mudra (join your hands in front of the chest).

Relaxation

When you finish with each rounds of suryanamaskara, it's important to move for next step, that's called relaxation. One can relax in a posture called Sithila Thadasana (separate your legs, tie your hands behind, then close your eyes) to relax your whole body by using your mental power.

Summary

Surya Namaskara / Sun salutation is a dynamic Yogic Exercise that plays very important role in maintaining or improving physical strength of a Yogi. The best time to practice this technique is at the time of sunrise. One have to start with the suryanamaskara prayer to bring the atmosphere of calmness and also to prepare the mind for practicing it.

Surya namaskara includes several steps like, Namaskarasana, Hasta uthanasana, Padahasthasana, Ashwa Sanchalanasana, Samantharasana, Shashangasana, Ashtanga namaskarasana, Urdhva mukha shwanasana, Adhomukha shwanasana, Ashwa sanchalanasana, Padahathasana, Hastha uttanasana and finally Namaskarasana. After practicing each round, one have to relax in Sithila Tadasana.