SURYA-NAMASKARA (सूर्य नमस्कार – Sun Salutation)

SURYA-NAMASKARA (सूर्य नमस्कार – Sun Salutation)
To See full animation demonstration video - go to -  http://youtu.be/Ai4e101KoLY 

Surya-Namaskara is more than exercise and Yoga. While it gives exercise to almost all parts of body, (Perfect whole body exercise – सर्वांगसुंदर व्यायाम) it incorporates various Yogasanas (योगासन), as key positions, in its process. Or, it is a process of dynamic Yoga, in which there is smooth transition from one Yogasana to another. In this sense it is almost like dance with one beautiful pose, with perfect equilibrium, smoothly and rhythmically transforming into another beautiful pose. It also incorporates Pranayama (प्राणायाम) as an essential part of process.   

To See full animation demonstration video go to -  http://youtu.be/Ai4e101KoLY 

So, while studying, performing and practicing Surya-Namaskara, we should consider Four Aspects:  

1)    Physical Aspects:  

a.    Postures – there are 10 (or 11 with Basik Pranamasana  Posture – or 12 in some vertions) key postures (each a distinct Yogasana) with all their effects and benefits. As with any Yogasana (or Yoga in general) Perfection is very important. But it takes lots of time and practice to achieve perfection. As the benefits are directly proportional to level of perfection, they become apparent after some time and then go on increasing with continuous practice. So performing Surya-Namaskara should be a lifelong process. 

Benefits of each Yogasana¹

b.    Movements – They are Transitions from one posture to another. They give Moderate Exercise to the whole body. Their effects and benefits are apparent immediately but depend on optimum speed, smoothness and rhythm. Dancelike precision and perfection, of course, give more and more benefits.

The Rhythm of Surya-Namaskara²

Cautions:

1.    It is advised that Surya Namaskar (and all other Yogasanas, Pranayam, Omkar Sadhana, etc.) should be learned from and practiced under guidance and observation of an expert Guru.

2.    Though it is good exercise for persons with Heart disease, High blood pressure or Old age (> 60 Years), consult your Doctor before starting. It is not advised during Pregnancy and 6 weeks after delivery.

3.    Jerky movements and overenthusiastic insistence to achieve extreme perfect position of any Asana in a short time are to be avoided.

4.    Overlooking these cautions and negligence may lead to serious injuries.

5.    This article provides information and instructions only. To try to practice Surya-Namaskara just by reading these instructions is strictly prohibited.

2)    Pranayam:

Pranayam is intricately inbuilt in the 10 point process/progression of Surya-Namasksr. If Surya-Namaskar is practiced strictly according to the instructions given below, the rhythm of inhaling, retaining and exhaling IS Pranayam.

The Rhythm³ & Benefits of Pranayam:⁴ 

3)    Psychological effects ⁵: 

The Exercise, Postures (Asanas), Pranayam and Rhythm, all have their Psychological Effects. They add to give maximum benefit.

To experience these (and Spiritual) effects is one of the Main Purposes of practicing Surya-Namaskar. 

4)    Spiritual effects and Religious aspects⁶:

The discussion about the concept of Activation of various Chakras (by Asanas in Surya Namaskara), their benefits, Spiritual effects and Religious aspects is beyond the scope of this article.

The Procedure / Steps of Surya-Namaskar 

To See full animation demonstration video go to -  http://youtu.be/Ai4e101KoLY 

Basic Posture: We start Suryanamaskara from this position.

Movement: Stand erect with heels touching each other and toes comfortably apart (with 30^o angle between feet). Lift both hands and approximate palms in the Namaskar position (Pranamasana^a – प्रणामासन). Inhale slowly (Poorak पूरक^A) while doing it. Then exhale slowly and completely (Rechak रेचक^B). 

1)      Step 1: - 

Movement: Raise hands (without bending them) above head till the arms touch your ears and bend backwards at waist as far as possible. (Movement Time¹)

Inhale deeply during the movement.

Hastauttanasana^b (हस्तउत्तानासन – stretched arms above head): Stay in this posture and hold breath (Antar-Kumbhak आंतरकुंभक^C) for some time (Asana Time¹). In this posture your hands can be parallel with palms facing each other or facing in front or you can approximate palms above head in Namaskara Position.  

  2)      Step 2: - 

Movement: While arms outstretched, Bend forwards at the waist, as far as possible, without bending your knees. Touch your fingers (or preferably palms) beside your feet.

Exhale slowly during the movement.

Hastapadasana^c (हस्तपादासन – Palms to Feet Pose): Try to touch your forehead to the knees. Stay in this posture holding breath (Bahya-Kumbhak – बाह्यकुंभक^D) for some time. 

3)     Step 3: -

Movement: Keep your palms beside your feet. Keep arms straight. Stretch your Left¹ leg behind till it becomes straight and touch the toes to the ground (the knee is not touching the groung). At the same time lift your head and look straight in front.

Inhale deeply during the movement and then hold breath.

Ashwa Sanchalanasana^d (अश्वसंचालनासन – Horse Riding Pose): In this position now, your neck, back and Left leg are in a straight line. Your Right knee is touching your chest and Right leg perpendicular to the ground. 

4)     Step 4: -

 

Movement: Continue to keep arms straight and to look straight in front. Stretch your Right¹ leg also behind till it becomes straight and touch the toes to the ground.

Continue holding breath during movement and during Position.

Dandasana^e (दंडासन – Strait Stick Pose): Now your neck, back and both legs are in a straight line (like a stick) making an angle (of about 30⁰) with the ground. 

5)     Step 5: - 

Movement: Slowly bend your arms at elbows and keeping body straight, bring it near the ground. Lift the buttocks so that your belly and thighs will not touch the ground.   

Exhale slowly during the movement.  

Ashtanga Namaskara^f (अष्टांग नमस्कार): Now the eight parts of your body, viz. – nose, chest, 2 palms, 2 knees and 2 feet (toes only) are touching the ground.

Stay in this posture holding breath. 

6)     Step 6: - 

Movement: Slowly lift upper body (from waist) by straitening your arms at elbows. Extend your neck and back so that you look upwards.

Inhale deeply during the movement.

Bhujangasana^g (भुजंगासन – Cobra Pose) : Be sure to keep your legs strait and knees and toes touching the ground. Stay in this posture and hold breath. 

7)     Step 7: -

Movement: Keeping arms and legs straight, lift the waist and lower back (as high as possible) and bend the neck forward pressing the head between arms, thus forming an arch of the body.

Continue holding breath during movement and during Position.

Adho Mukha Svanasana / Parvatasana^h (अधोमुख श्वानासन – Yawning Dog looking down or पर्वतासन – mountain Pose:  

8)     Step 8: -

Movement: While keeping the arms straight, extend the neck, looking straight in front and bend the Left leg at the knee and bring it forwards. Place the Left foot between the palms (touching left palm).

Continue holding breath during movement and during Position.

Ashwa Sanchalanasana^d : In this position now, your Left knee is touching your chest and your neck, back and Right leg are in a straight line (Similar to the posture described in step 3 except the positions of legs are interchanged.)

OR in Step 3 and 8 you can move your Right leg. Or, you can move Right and Left leg in alternate cycles. But remember to move the Same leg in step 3 and 8 in any single cycle. 

9)      Step 9: - 

Movement: Now bend the Right leg also at the knee and bring it forwards. Place the Right foot between the palms (next to Left foot). Continue to keep both arms straight with palms (or fingers) touching the ground. Straighten both legs at knee, bend the neck and try to touch the forehead to the knees.

Exhale slowly during the movement.

Hastapadasana^c  (Similar to step 2): Stay in this posture holding breath. 

 10)  Step 10: - 

Movement: Straighten the body and come back to the starting Namaskar position (Basic Posture - Pranamasana^a).

Inhale deeply during the movement.

Exhale slowly during the movement. Inhale deeply and start next Surya Namaskar.

To See full animation demonstration video go to -  http://youtu.be/Ai4e101KoLY 


Controversies:                                     

1.    Number of Steps – there can be 10, 11 or 12 Steps.

2.    Involved Asanas, their Names and exact postures.

There can be different names for a specific posture and there can be variants of an Asana.

3.    Step at which specific Asana is performed.

4.    Rhythm of Pranayam

5.    Performance Speed and Rhythm:

It should be suitable according to personal needs, choices and preferences.

6.    Exactness of Postures and Extreme Postures

Some advise moderation while some insist on perfection.

7.    Transitional Movement.

Our Aim and purpose:

·         To learn and practice Surya Namaskara as thoroughly and perfectly as allowed by age, sex, personal health level and other circumstances.

·         To achieve optimum speed and rhythm allowable according to individual needs and limitations.

·         To achieve maximum perfection possible over a prolonged period

·         To practice regularly for whole life for health and fitness.  

Our Expectations:

·         Moderate exercise, flexibility.

·         Lifelong Pranayam practice

·         Maximum possible benefits with moderate perfection in Pranayam and involved Yogasanas.

·         Lifelong freshness, alertness, enthusiasm, and awareness.

·         Concentration, equilibrium and Mental peace.

·         Spiritual experiences are possible with prolonged practice but we are not expecting them and we are NOT practicing Surya-Namaskara primarily for them.

·         Religious aspects is a question of individual faith.    

Our Recommendations –

·         Start practice (at least initially) under expert guidance.

·         Follow the instructions correctly.

Follow whatever is taught by YOUR Instructor without entering into controversies.

(Controversies are for experts and NOT for practitioners like us.)

·         Practice regularly.

·         Give particular attention to speed and rhythm. 

·         Optimize speed and rhythm according to individual purpose, needs and expectations.

·         As with any other new exercise, start with few repetitions (say 12 to start with) and slowly increase them, if necessary, over a period of time.

·         Slow progress towards perfection.

·          

Footnotes: 

1)    Information and Benefits of each Yogasana:

a)    Pranamasana – प्रणामासन:  Formal/casual standing salutation

It is one of the many forms of oriental salutation. In a casual salutation the arms are alongside the body. But in Pranamasana position, the shoulders and elbows are lifted so that the arms are parallel to the ground.

This gives erectness, alertness, determination, poise and grace. In addition Namaskar indicates greeting, good intention, obedience, surrender and faith. 

It also used as a gesture of Devotion and Dedication before starting anything.    

b)   Hasta Uttanasana – हस्त उत्तानासन:

In this posture there is full back extension and maximum stretching of arms and legs. In addition, to maintain balance, the antagonist muscles also come into action.

The movement to this posture helps deep and full inhalation and diaphragmatic breathing.   

c)    Hastapaadasana (or Uttanasana) – हस्तपादासन / उत्तानासन: (Standing version of Pashchimottanasana)

There is full forward bending (flexion) at back with extreme stretching of neck, back and hamstring muscles. The abdomen is drawn in.

The action of abdominal muscles and Diaphragm and flexion movement facilitate full exhalation.  

d)   Ashwa Sanchalanasana (Aekpaadprasarnaasana) – अश्वसंचालनासन / एकपाद-प्रसारणासन:  

It stretches and gives exercise to thigh, buttock and hamstring muscles of alternate legs in step 3 and 8.

This posture with breath holding is ideal for Focus, Concentration and Poise.

The posture described in Step 3 and 8 above (also accepted by many as Step 3 and 8) is one variant of many versions of this Asana. Another version, with arms above head, is advocated by some as Step 3 and 8. (See Wikipedia – Surya Namaskara: Step 4 and 9) 

e)    Dandasana – दंडासन:

It tones up and strengthen arm, leg, abdominal and back muscles.

It gives a sense of Stability and control.

It fixes shoulders to facilitate holding breath.   

f)     Ashtanga Namaskara – अष्टांग नमस्कार:

It is a form of Full Salutation (One of the many forms of oriental salutation) with full devotion and total surrender.

But lifting of buttocks with abdomen and thighs not touching the ground give alertness. (It is not lying flat on belly in relaxed position.)  

g)   Bhujangasana – भुजंगासन:

There is full neck and back extension with upper body supported by strait arms. This stretches abdominal muscles and gives exercise to shoulder, neck, back and buttock muscles thereby strengthening spine, shoulders and buttocks.  

The movement and posture helps full inhalation.

It also helps to improve alertness while relieving stress and fatigue.

h)   Adho Mukha Svanasana – अधोमुख श्वानासन:

In this posture there is Stretching of buttock, hamstring and calf muscles and exercise to shoulder, abdominal and thigh muscles

It helps holding the breath after deep inhalation during Bujangasana.

It also helps to improve alertness while relieving stress and fatigue. We often see cats and dogs doing this (with yawning) while waking up or before starting any purposeful activity.

2)    The Rhythm of Surya-Namaskara

Rhythmic performance is very important from Movement, Posture and Pranayam points of view. Consider 1 count = 1 sec., M = movement and P = Posture.  

                      i.        Beginner’s Rhythm – for each step:        M – 2,             P – 1

            This is also advisable for persons above 60 and/or with heart disease, high blood pressure etc. Of course, they should start practicing after medical advice and under expert guidance.   

                    ii.        For more Exercise:                                      M – 1or ½,      P – 1 or ½

                   iii.        For more Asana Benefits:                          M – 1,             P – 2 to 4

                   iv.        For more Pranayam  Benefit:                    M – 2,             P – 2 or 3

   

3)    The Rhythm of Pranayam: It is intricately incorporated in the Rhythm of Surya-Namaskara movements and postures.

A)   Inhale – Deep Inhaling (Poorak – पूरक – taking deep breath in)

B)   Hold – Holding Breath after taking deep breath in (Antar Kumbhak – आंतर कुंभक)

C)   Exhale - Slow Exhaling (Rechak – रेचक – breathing out fully)

D)   Hold - Holding Breath after breathing out fully (Bahya Kumbhak – बाह्य कुंभक)

The following Numbers indicate Steps in the Surya-Namaskara process,

Beginner’s Rhythm:

Basic Posture: M- Inhale, P-and Hold- Exhale -

1)    M- Inhale, P- and Hold

2)    M- Exhale, P- and Hold

3)    M- Inhale, P-and Hold

4)    M- Hold, P- Hold

5)    M- Exhale, P- and Hold

6)    M- Inhale, P- and Hold

7)    M- Exhale, P- and Hold

8)    M- Inhale, P- and Hold  

9)    M- Exhale, P- and Hold

10) M- Inhale, P- and Hold- Exhale -

11) Next Cycle

Alternative Rhythm with more prolonged Antar Kumbhak and Bahya Kumbhak.  

Basic Posture: M- Inhale, P-and Hold- Exhale -

1)    M- Inhale, P- and Hold

2)    M- Exhale, P- and Hold

3)    M- Inhale, P-and Hold

4)    M- Hold, P- Hold

5)    M- Exhale, P- and Hold

6)    M- Inhale, P- and Hold

7)    M- Hold, P- Hold

8)    M- Hold, P- Hold

9)    M- Exhale, P- and Hold

10) M- Inhale, P- and Hold- Exhale - and Hold

11) Next Cycle

4)    The Benefits of Pranayam:

·         Regularization of breathing rhythm.

·         Deep and diaphragmatic inhaling facilitates intake of maximum amount of fresh air.

·         Deep and diaphragmatic exhaling facilitates throwing out of maximum amount of impure air from lungs.

·         Holding of breath allows gas exchange to its maximum.

·         It is a Training for regular habit of good breathing pattern. 

·         Concentration.

·         Sense of Internal Rhythm.  

·         Mental Relaxation and Peace

·         Sense of enhanced Internal Energy, Alertness and Awareness (due to maximum oxygenation of brain).

5)    Psychological effects:

·         Concentration, Focus and Purposefulness.

·         Sense of Equilibrium, Harmony and Grace.

·         Mental Relaxation and Peace.

·         Sense of Internal Energy, Enthusiasm, Alertness, Awareness.

·         Realization of good effects of practicing anything ‘Religiously’ for a prolonged (lifelong) period – as a Ritual

6)    Spiritual effects and Religious aspects

·         Inbuilt Yogasanas and Pranayam can provide Activation of Chakras (चक्र) and Spiritual benefits and may lead to Spiritual Experiences.

·         Chanting of Mantras and Sun names while performing Surya-Namaskara gives rhythm but it is primarily done for Sun worship and has religious significance. It may give religious satisfaction to believers.

·         But Chanting of Mantras and Sun names can also be a part of Rhythm and an easy way of counting the repetitions. It also gives a feeling of sincerity and dedication in performance.

The Mantra recited before starting Surya Namaskara:

ॐ ध्येयः सदा सवित्र मंडल मध्यवर्ती नारायण सरसिजासनसन्निविष्ठः

केयूरवान मकरमुंडलवान किरीटी हारी हिरण्मय वपुर्धृतशंखचक्रः   

Meaning:

Om! We should (and will) always meditate on the form of Lord Narayana, who is sitting on a lotus situated at the center of circle of suns. He has golden complexion, has worn golden bracelets, crocodile earrings and crown and holds shankha and chakra in his hands.

(ॐ. सूर्यमंडलाच्या मध्यभागी कमळावर बसलेल्या; केयूर, मकरमुंडले व मुकुट घातलेल्या व सुवर्णकांती असलेल्या अशा शंख-चक्रधारी श्री नारायणाचे स्मरण/ध्यान करावे)

12 Names of The Sun: each name in the sequence is recited (preferably loudly) before starting new cycle. 

12 Names of The Sun: each name in the sequence is recited (preferably loudly) before starting new cycle.

1. ॐ Mitraya Namah (ॐ मित्राय नमः)        

2. ॐ Ravaye Namah (ॐ रवये नमः)

3. ॐ Sooryaay Namah (ॐ सूर्याय नमः)    

4. ॐ Bhanave Namah (ॐ भानवे नमः)

5. ॐ Khagaya Namah (ॐ खगाय नमः)     

6. ॐ Pooshne Namah (ॐ पूष्णे नमः)

7. ॐ Hiranyagarbhaya Namah (ॐ हिरण्यगर्भाय नमः)

8. ॐ Marichaye Namah (ॐ मरीचये नमः)

9. ॐ Aadityaya Namah (ॐ आदित्याय नमः)

10. ॐ Savitre Namah (ॐ सवित्रे नमः)       

11. ॐ Arkaya Namah (ॐ अर्काय नमः)

12. ॐ Bhaskaraya Namah (ॐ भास्कराय नमः)

The Mantra recited after the end of all Surya Namaskara cycles:

आदित्यस्य नमस्कारन् ये कुर्वन्ति दिने दिने
आयुः प्रज्ञा बलम् वीर्यम् तेजस्तेशान् च जायते

Meaning:

Those who salute the sun every day shall get longevity, wisdom, strength, courage and energy.

(दररोज सूर्याची उपासना – सूर्यनमस्कारांसह – करणार्‍यांना दिर्घयुष्य, बुद्धी, सामर्थ्य, धैर्य व तेज प्राप्त होते.)

Thus, this Mantra tells the benefits of faithful practice of Sun worship by reciting Mantras, Sun-Names and performing Surya Namaskara cycles.

In addition, Sun Worship is done by reciting Gayatri Mantra:

ॐ भूर्भुवः॒ स्वः ।

तत्सवितुर्वरेण्यं । भ॒र्गो॑ दे॒वस्य॑ धीमहि ॥

धियो॒ यो नः॑ प्रचो॒दया॑त्॥

           Meaning: 

We will meditate about the most meditation-worthy; the divine, self-luminous and radiant Life generator (the Sun).

May he inspire our intellect and motivate our actions. 

सर्वांत प्रार्थनीय अशा त्या दिव्य व स्वयंप्रकाशी जीवननिर्मात्याचे (सूर्याचे) ध्यान करूया.

तो आमच्या बुद्धीला व कर्तृत्वाला प्रेरित करू दे.

To See full animation demonstration video go to -  http://youtu.be/Ai4e101KoLY