SURYA NAMASKAR DO'S AND DONT'S !

SURYA NAMASKAR

SALUATIONS TO THE SUN

THE SANSKRIT NAME SURYA HERE REFERS TO THE SUN AND NAMASKARA MEANS "SALUATIONS". SURYA NAMASKARA HAS BEEN HANDED DOWNFROM THE ENLIGHTENED SAGES OF THE VEDIC AGE. THE SUN SYMBOLIZES SPIRITUAL CONSCIOUSNESS AND IN ANCIENT TIMES WAS WORSHIPPED ON A DAILY BASIS. IN YOGA THE SUN IS REPRESENTED BY PINGALA OR SURYA NADI, THE PRANIC CHANNEL WHICH CARRIES THE VITAL, LIFE-GIVING FORCE.

SURYA-NAMASKARA GENERATES PRANA, THE SUBTLE ENERGY WHICH ACTIVATES THE PSYCHIC BODY. ITS PERFORMANCE, IN A STEADY, RHYTHMIC SEQUENCE, REFLECTS THE RHYTHMS OF THE UNIVERSE, TWENTY-FOUR HOURS OF THE DAY, THE TWELVE ZODIAC PHASES OF THE YEAR AND THE BIORHYTHMS OF THE BODY. THE APPLICATION OF THIS FORM AND RHYTHM TO THE BODY-MIND COMPLEX GENERATES THE TRANSFORMING FORCE WHICH PRODUCES A FULLER AND MORE DYNAMIC LIFE.

PREPARATION

BEFORE PRACTISING SURYA NAMASKARA, CAREFULLY OBSERVE THE CONTRA-INDICATIONS FOR THE SEVEN COMPONENT POSTURES AND ENSURE THAT THEY CAN BE PERFORMED COMFORTABLY. POSITIONS 2 TO 3 ARE COMBINED IN THE FORWAD BENDING SECTION AS PADAHASTASANA VARIATION. POSITION 4 TO 7 (ASHWA SANCHALANASANA AND BHUJANGASANA ) ARE DESCRIBED INDEPENDENTLY IN THE VAJRASANA AND BACKWARD BENDING SECTIONS. POSITIONS 8 TO 12 REPEAT THE FIRST FIVE POSTURES IN REVERSE ORDER.

CONTRA-INDICATION

THE PRACTICES OF SURYA NAMASKARA SHOULD BE IMMEDIATELY DISCONTINUED IF A FEVER, ACUTE INFLAMMATION, BOILS OR RASHES OCCUR DUE TO EXCESS TOXINS IN THE BODY. WHEN THE TOXINS HAVE BEEN ELIMINATED, THE PRACTICE MAY BE RESUMED.

SURYA NAMASKARA INCLUDES SEMI-INVERTED POSTURES, SO THE CAUTIONS FOR INVERTED POSTURES APPLY. IT SHOULD NOT BE PRACTICED BY PEOPLE SUFFERING FROM HIGH BLOOD PRESSURE, CORONARY ARTERY DISEASES, OR BY THOSE WHO HAVE HAD A STROKE, AS IT MAY OVERSTIMULATE OR DAMAGE A WEAK HEART OR BLOOD VESSELS SYSTEM. IT SHOULD ALSO BE AVOIDED IN CASES OF HERNIA OR INTESTINAL TUBERCULOSIS.

GENERAL BENEFITS

THE PRACTICE OF SURYA NAMASKARA AS A WHOLE GIVES A GREAT NUMBER OF BENEFITS. IT STRENGTHENS THE BACK AND HELPS BALANCE THE METABOLISM. IT STIMULATES AND BALANCES ALL THE SYSTEMS OF THE BODY, INCLUDING THE REPRODUCTIVE, CIRCULATORY, RESPIRATORY AND DIGESTIVE SYSTEMS. IT INFLUENCE ON THE ENDOCRINE GLANDS HELPS TO BALANCE THE TRANSITION PERIOD BETWEEN CHILDHOOD AND ADOLERANCE IN GROWING CHILDREN.

TIME OF PRACTICE

THE IDEAL TIME TO PRACTICE SURYA NAMASKARA IS AT SUNRISE, THE MOST PEACEFUL TIME OF DAY, OR SUNSET, WHENEVER POSSIBLE, PRACTICE IN THE OPEN AIR, FACING THE RISING SUN. SURYA NAMASKARA, HOWEVER, MAY BE PRACTICED AT ANY TIME PROVIDED THE STOMACH IS EMPTY.

AWARENESS

BEFORE COMMENCING THE PRACTICE, STAND WITH THE FEET TOGETHER OR SLIGHTLY APART, AND THE ARMS HANGING LOOSELY BY THE SIDES OF THE BODY. CLOSE THE EYES GENTLY AND BECOME AWARE OF THE WHOLE PHYSICAL BODY AS ONE HOMOGENEOUS UNIT. MINIMIZE SWAYING MOVEMENTS AND BALANCE THE BODY WEIGHT EQUALLY ON BOTH FEET.

FINALLY, TAKE AWARENESS TO THE HEART OR EYEBROW CENTRE AND VISUALIZE A BRILLIANT, RED RISING SUN INFUSING THE WHOLE BODY AND MIND WITH ITS VISUALIZING AND HEALING RAYS.

PRANAMASANA
POSITION 1

KEEP THE EYES CLOSED.
REMAIN STANDING UPRIGHT WITH THE FEET TOGETHER.
SLOWLY BEND THE ELBOWS AND PLACE THE PALMS TOGETHER IN FRONT OF THE CHEST IN NAMASKARA MUDRA, MENTALLY OFFERING HOMAGE TO THE SUN, THE SOURCE OF ALL LIFE.
RELAX THE WHOLE BODY.

BREATHING

BREATHE NORMALLY.

AWARENESS

PHYSICAL - ON THE CHEST AREA.

SPIRITUAL - ON ANAHATA CHAKRA.

BENEFITS

THIS POSE ESTABLISHES A STATE OF CONCENTRATION AND CALMNESS IN PREPARATION FOR THE PRACTICE TO BE PERFORMED.

MANTRA

OM MITRAYA NAMAHA, SALUATIONS TO THE FRIEND OF ALL.

HASTA UTTHANASANA

POSITION 2

SEPARATE THE HANDS, RAISE AND STETCH BOTH ARMS ABOVE THE HEAD, KEEPING THEM SHOULDER WIDTH APART.
BEND THE HEAD, ARMS AND UPPER TRUNK SLIGHTLY BACKWARD.

BREATHING

INHALE WHILE RAISING THE ARMS.

AWARENESS

PHYSICAL - ON THE STRETCH OF THE ABDOMEN AND EXPANSION OF THE LUNGS.

SPIRITUAL - ON VISHUDDHI CHAKRA.

MANTRA

OM RAVAYE NAMAHA, SALUATIONS TO THE SHINING ONE.

PADAHASTASANA

POSITION 3

BEND FORWARD FROM THE HIPS UNTIL THE FINGERS OR PALMS OF THE HANDS TOUCH THE FLOOR ON EITHER SIDE OF THE FEET.
BRING THE FOREHEAD AS CLOSE TO THE KNEES AS IS COMFORTABLE.
DO NOT STRAIN.
KEEP THE KNEES STRAIGHT.

BREATHING

EXHALE WHILE BENDING FORWARD.
CONTRACT THE ABDOMEN IN THE FINAL POSITION TO EXPEL THE MAXIMUM AMOUNT OF AIR FROM THE LUNGS.

AWARENESS

PHYSICAL - ON THE BACK AND PELVIC REGION.
SPIRITUAL - ON SWADHISTHANA CHAKRA.

CONTRA-INDICATIONS

PEOPLE WITH BACK CONDITIONS SHOULD NOT BEND FORWARD FULLY. BEND FROM THE HIPS, KEEPING THE SPINE STRAIGHT, UNTIL THE BACK FORMS A NINETY DEGREE ANGLE WITH THE LEGS, OR BEND ONLY AS FAR AS IS COMFORTABLE. CAUTIONS FOR INVERTED POSTURES APPLY.

MANTRA

OM SURYAYA NAMAHA, SALUATIONS TO HE WHO INDUCES ACTIVITY.

ASHWA SANCHALANASANA

POSITION 4

PLACE THE HANDS ON THE FLOOR BESIDE THE FEET.
STRETCH THE RIGHT LEG BACK AS FAR AS IS COMFORTABLE AND GRASP THE FLOOR WITH THE TOES.
AT THE SAME TIME, BEND THE LEFT KNEE, KEEPING THE LEFT FOOT ON THE FLOOR IN THE SAME POSITION.
KEEP THE ARMS STRAIGHT.
IN THE FINAL POSITION, THE WEIGHT OF THE BODY SHOULD BE SUPPORTED ON BOTH HANDS, THE LEFT FOOT, RIGHT KNEE AND TOES OF THE RIGHT FOOT.
THE HEAD SHOULD BE TILTED BACKWARD, THE BACK ARCHED AND THE INNER GAZE DIRECTED UPWARD TO THE EYEBROW CENTRE.

BREATHING

INHALE WHILE STRETCHING THE RIGHT LEG BACK.

AWARENESS

PHYSICAL - ON THE STRETCH FROM THE THIGH THROUH THE LOWER BACK, AND ON THE EYEBROW CENTRE WHILE BALANCING.

SPIRITUAL - ON AJNA CHAKRA.

CONTRA-INDICATION

THE FULL STRETCH IS NOT ADVISABLE FOR PEOPLE WITH KNEE OR ANKLE PROBLEMS.

MANTRA

OM BHANAVE NAMAHA, SALUATIONS TO THE WHO ILLUMINES.

PARVATASANA

POSITION 5

KEEP THE HANDS AND RIGHT FOOT STILL, AND TAKE THE LEFT FOOT BACK BESIDE THE RIGHT FOOT.
SIMULTANEOUSLY, RAISE THE BUTTOCKS AND LOWER THE HEAD BETWEEN THE ARMS SOTHAT THE BACK AND LEGS FROM TWO SIDES OF THE TRIANGLE.
THE LEGS AND ARMS STRAIGHTEN IN THE FINAL POSITION AND THE HEELS COMD DOWN TOWARDS THE FLOOR IN THE FINAL POSE.
BRING THE HEAD AND SHOULDERS TOWARDS THE KNEES.
DO NOT STRAIN.

BREATHING

EXHALE WHILE TAKING THE LEFT LEG BACK.

AWARENESS

PHYSICAL - ON THE STRETCH THROUGH THE ACHILLES' TENDORS, THE BACK OF THE LEGS, SHOULDERS AND THROAT REGION, AND ON RELAXING THE HIPS.

SPIRITUAL - ON VISHUDDHI CHAKRA.

CONTRA-INDICATIONS

CAUTIONS FOR INVERTED POSTURES APPLY.

BENEFITS

THIS POSE STRENGTHENS THE NERVES AND MUSCLES IN THE LIMBS AND BACK. IT HELPS TO INCREASE HEIGHT BY STRETCHING MUSCLES AND LIGAMENTS, ENABLING GROWING BONES TO GROW LONGER. CIRCULATION IS STIMULATED, ESPECIALLY IN THE UPPER SPINE BETWEEN THE SHOULDER BLADES.

MANTRA

OM KHAGAYA NAMAHA, SALUATIONS TO HE WHO MOVES QUICKLY IN THE SKY.

ASHTANGA NAMASKARA

POSITION 6

KEEP THE HANDS AND FEET IN PLACE.
LOWER THE KNEES, CHEST AND CHIN TO THE FLOOR, THE FEET WILL COME UP ON THE TOES.
IN THE FINAL POSITION ONLY THE TOES, KNEES, CHEST, HANDS AND CHIN TOUCH THE FLOOR.
THE KNEES, CHEST AND CHIN SHOULD TOUCH THE FLOOR STIMULTANEOUSLY.
IF THIS IS NOT POSSIBLE, FIRST LOWER THE KNEES, THEN THE CHEST, AND FINALLY THE CHIN.
THE BUTTOCKS, HIPS AND ABDOMEN SHOULD BE RAISED.

BREATHING

THE BREATH IS HELD OUT IN THIS POSE. THERE IS NO RESPIRATION.

AWARENESS

PHYSICAL - ON THE ARCH IN THE LOWER BACK AND ON THE ABDOMINAL REGION.

SPIRITUAL - ON MANIPURA CHAKRA.

CONTRA-INDICATIONS

PEOPLE WITH SERIOUS BACK PROBLEMS, HIGH BLOOD PRESSURE OR HEART CONDITIONS SHOULD NOT DO THIS PRACTICE.

BENEFITS

THIS POSE STRENGTHENS THE LEG AND ARM MUSCLES, DEVELOPS THE CHEST AND EXERCISES THE REGION OF THE SPINE BETWEEN THE SHOULDERS BLADES.

MANTRA

OM PUSHNE NAMAHA, SALUATIONS TO THE GIVER OF STRENGTH.

BHUJANGASANA

POSITION 7

KEEP THE HANDS AND FEET IN PLACE.
SIDE THE CHEST FORWARD AND RAISE FIRST THE HEAD, THE SHOULDERS, THEN, STRENGTHENING THE ELBOWS, ARCH THE BACK INTO THE COBRA POSE.
THIS WILL LOWER THE BUTTOCKS AND HIPS TO THE FLOOR.
BEND THE HEAD BACK AND DIRECT THE GAZE UPWARD TO THE EYEBROW CENTRE.
THE THIGHS AND HIPS REMAIN ON THE FLOOR AND THE ARMS SUPPORT THE TRUNK.
UNLESS THE SPINE IS VERY FLEXIBLE THE ARMS WILL REMAIN SLIGHTLY BENT.

BREATHING

INHALE WHILE RAISING THE TORSO AND ARCHING THE BACK.

AWARENESS

PHYSICAL - ON RELAXATION OF THE SPINE.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

CONTRA-INDICATIONS

NOT ADVISED FOR PEOPLE SUFFERING FROM PEPTIC ULCER, HERNIA, INTESTINAL TUBERCULOSIS OR HYPER-THYROIDISM.

MANTRA

OM HIRANYA GARBHAYA NAMAHA, SALUATIONSTO THE GOLDEN, COSMIC SELF.

PARVATASANA

POSITION 8

THE HANDS AND FEET DO NOT MOVE FROM POSITION 7.
FROM BHUJANGASANA ASSUME PARVATASANA.
KEEP THE ARMS AND LEGS STRAIGHT, GRIP THE FLOOR WITH THE TOES AND USE THE STRENGTH OF THE ARMS TO RAISE THE BUTTOCKS AND LOWER THE HEELS TO THE FLOOR.

BREATHING

EXHALE WHILE RAISING THE BUTTOCKS.

AWARENESS

AS FOR POSITION 5

MANTRA

OM MARICHAYE NAMAHA, SALUATIONS TO THE LORD OF THE DAWN.

ASHWA SANCHALANASANA

POSITION 9

KEEP THE PALMS FLAT ON THE FLOOR AND THE RIGHT FOOT IN PLACE.
BEND THE LEFT LEG AND BRING THE LEFT FOOT FORWARD BETWEEN THE HANDS.
SIMULATANEOUSLY, LOWER THE RIGHT KNEE SO THAT IT TOUCES THE FLOOR AND PUSH THE PELVIS FORWARD.
TILT THE HEAD BETWEEN, ARCH THE BACK AND GAZE AT THE EYEBROW CENTRE.

BREATHING

INHALE WHILE ASSUMING THE POSE.

AWARENESS

AS FOR POSITION 4

MANTRA

OM ADITYAYA NAMAHA, SALUATIONS TO THE SON OF ADITI, THE COSMIC MOTHER.

PADAHASTASANA

POSITION 10

BRING THE RIGHT FOOT FORWARD NEXT TO THE LEFT FOOT.
STRAIGHTEN BOTH LEGS.
BRING THE FOREHEAD AS CLOSE TO THE KNEES AS POSSIBLE WITHOUT STRAINING.

BREATHING

EXHALE WHILE PERFORMING THE MOVEMENT.

AWARENESS

AS FORPOSITION 3

MANTRA

OM SAVITRE NAMAHA, SALUATIONS TO THE LORD OF CREATION.

HASTA UTTHANASANA

POSITION 11

KEEP THE ARMS AND SPINE IN A STRAIGHT LINE.
RAISE THE TORSO AND STRETCH THE ARMS ABOVE THE HEAD.
KEEP THE ARMS SEPERATED, SHOULDER WIDTH APART.
BEND THE HEAD, ARMS AND UPPER TRUNK BACKWARD SLIGHTLY.

BREATHING

INHALE WHILE STRAIGHTENING THE BODY.

AWARENESS

AS FOR POSITION 2

MANTRA

OM ARKAYA NAMAHA, SALUATIONS TO HE WHO IS FIT TO BE PRAISED.

PRANAMASANA

POSITION 12

BRING THE PALMS TOGETHER IN FRONT OF THE CHEST.

BREATHING

EXHALE WHILE ASSUMING THE FINAL POSITION.

AWARENESS

AS FOR POSITION 1

MANTRA 4

OM BHASTARAYA-NAMAHA, SALUATIONS TO HE WHO LEADS TO ENLIGHTENMENT.

CONCLUTION

ON THE COMPLETION OF EACH HALF ROUND, LOWER THE ARMS TO THE SIDE, RELAX THE BODY AND CONCENTRATE ON THE BREATH UNTIL IT RETURNS TO NORMAL. AFTER COMPLETING SURYA NAMASKARA, PRACTICE SHAVASANA FOR A FEW MINUTES. THIS WILL ALLOW THE HEARTBEAT AND RESPIRATION TO RETURN TO NORMAL AND ALL THE MUSCLES TO RELAX.

DURATION

FOR SPIRITUAL BENEFITS, PRACTICE 3 TO 12 ROUNDS SLOWLY. FOR PHYSICAL BENEFITS, PRACTICE 3 TO 12 ROUNDS MORE QUICKLY. BEGINNER SHOULD START WITH 2 TO 3 ROUNDS AND ADD ONE MORE ROUND EACH FEW WEEKS TO AVOID FATIGUE.

BEEJA MANTRAS

AS AN ALTERNATIVE TO THE TWELVE NAMES OF THE SUN, THERE IS A SERIES OF BIHA MANTRAS OR SEED SYLLABLES. BIJA MANTRAS DO NOT HAVE ANY LITERAL MEANING, BUT SET UP POWERFUL VIBRATIONS OF ENERGY WITHIN THE MIND AND BODY.

THE SIX BIJA MANSTRAS ARE REPEATED CONSECUTIVELY IN THE FOLLOWING ORDER, FOUR TIMES DURING A COMPLETE ROUND OF SURYA NAMASKARA.

OM HRAAM
OM HREEM
OM HROOM
OM HRAIM
OM HRAUM
OM HRAH

BIJA MANTRAS ARE USED WHEN SURYA NAMASKARA IS PRACTICED TOO FAST TO REPEAT THE SUN MANTRAS, OR IN ORDER TO DEEPEN THE PRACTICE.

THIS DYNAMIC GROUP OF ASANAS IS NOT A TRADITIONAL PART OF HATHA YOGA PRACTICES AS IT WAS ADDED TO THE ORIGINAL ASANAS GROUP AT A LATER TIME. HOWEVER, IT IS AN EFFECTIVE WAY OF LOOSENING UP, STRETCHING, MASSAGING AND TONING ALL THE JOINTS, MUSCLES AND INTERNAL ORGANS OF THE BODY. ITS VERSATILITY AND APPLICATION MAKE IT ONE OF THE MOST USEFUL METHODS OF INCLUDING A HEALTHY, VIGOROUS AND ACTIVE LIFE, WHILE AT SAME TIME PREPARING FOR SPIRITUAL AWAKENING AND THE RESULTING EXPANSION OF AWARENESS.

SURYA NAMASKARA IS COMPLETE SADHANA, SPIRITUAL PRACTICE, IN ITSELF FOR IT INCLUDES ASANA, PRANAYAMA, MANTRA AND MEDITATION TECHNIQUES. IT IS AN EXCELLENT GROUP OF ASANAS WITH WHICH TO START MORNING PRACTICE. SURYA NAMAKARA HAS A DIRECT VITALIZING EFFECT ON THE SOLAR SOLAR ENERGY OF THE BODY WHICH FLOWS THROUGH PINGALA NADI. REGULAR PRACTICE OF SURYA NAMASKARA REGULATES PINGALA NADI, WHETHER IT IS UNDERACTIVE OR OVERACTIVE. REGULARIONS OF PINGALA NADI LEADS TO A BALANCED ENERGY SYSTEM AT BOTH MENTAL AND PHYSICAL LEVELS.