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Suryanamaskaram

Suryanamaskaram is a set of 12 cyclic postures when performed cyclically at our own pace that provides a good cardio-vascular workout to get away from physic-mental stress and cuts down our weight gradually. Postures of suryanamaskaram are good way to keep you mind and body in shape, calm and healthy.

Before doing Suryanamaskaram give your body some sorts warm up exercises, which help to give some flexibility and stamina to body. Always perform Suryanamaskaram in the bare floor or on the grass better not to opt for a mat.

TIMING FOR SURYANAMASKARAM:

Suryanamaskaram should be performed either during Sunrise or sunset but only with an empty stomach.

Suryanamaskaram consists of two sets i.e., 12 yoga poses to complete one set of Suryanamaskaram. To complete the second cycle, repeat the same sequence of postures as the first, only by moving the left leg instead of the right (in steps 4 and 9 given below).

POSTURE #1: Pranamasana (Prayer pose)

OM MITHRAYA NAMAHA

Stand erect, ideally EAST- facing the morning sun. Fold your hands in prayer pose with hands close to your chest keep your feet together and balance your weight equally on both the feet and chant the above mantra thrice.

POSTURE #2: Hasta Uttanasana (Raised arms pose)

OM RAVAYE NAMAHA

As you breathe in, lift both arms up and back, keeping the biceps close to the ears.  Bend over backwards forming an arch from the hands to your feet and chant the above mantra. The flexibility of the spine is ensured in this posture.

POSTURE #3: Hasta Padasana (Hand to foot pose)

OM SURYAYA NAMAHA

Bring your hands down while you Breath out, bend forward from the waist, keeping the spine erect touch the floor on either side of your feet. As you exhale completely, bring the hands down to the floor, beside the feet.

In this posture, it is very important to keep knees straight as you bend forward and your head should be near to the knee and chant the above mantra three times. This posture helps melt the excess fat around your tummy aiding digestion.

POSTURE #4: Ashwa Sanchalanasana (Equestrian pose)

OM BHAANAVE NAMAHA

Breathe in; put your hands hold the floor firmly, lower your hips and push your right leg back as much as possible allowing it to balance on your toes. Bring the right knee to the floor bent in a crouching stance and look up. Ensure that the left foot is exactly in between the palms. This helps to build flexibility of spine and leg muscles, and boosts immunity from diseases.

POSTURE #5: Dandasana (Stick pose)

OM KHAGAYA NAMAHA

As you breathe out, let your hands stay firmly on the ground and push your left leg back parallel to the right and bring the whole body in a straight line. Make sure your feet firmly touch the ground and your hip raised high. With your arms and knees straight lower your head to face your navel. Chant

POSTURE #6: Ashtanga Namaskara (Salute with eight parts)

OM POOSHANAE NAMAHA

Bring the knees down to the floor and breathe out. Take the hips back, slide forward, rest with chin and chest on the floor. Raise the posterior a little. At this juncture, two hands, two feet, two knees, chest and chin are the eight parts of the body touching the floor and Chant

POSTURE #7: Bhujangasana (Cobra pose)

OM HIRANYAGARBHAYA NAMAHA

As you inhale, Slide forward to push the chest forward into the cobra posture; make a gentle effort to push the navel down. Keep elbows bent and shoulders away from the ears and tuck the toes under. Ensure you’re stretching just as much as you can. Look up and chant this mantra thrice.

POSTURE #8: Parvatasana (Mountain pose)

OM MARECHAYAE NAMAHA

Exhale, Keep the heels on the ground and make a gentle effort to lift the hips and the tail up going deeper into the stretch, chest downwards in an ‘inverted V’ pose. Chant the above mantra.

POSTURE #9: Ashwa Sanchalanasana (Equestrian pose)

OM ADITHYAYA NAMAHA

Inhale Place the right foot exactly between the two hands and the right calf perpendicular to the floor. Make a gentle effort to push the hips down towards the floor, to deepen the stretch. Bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up. Chant the above mantra.

POSTURE #10: Hasta Padasana (Hand to foot pose)

OM SAVITHRI NAMAHA

Bring your hands down while you Breath out, bend forward from the waist, keeping the spine erect touch the floor on either side of your feet. As you exhale completely, bring the hands down to the floor, beside the feet.

In this posture, it is very important to keep knees straight as you bend forward and your head should be near to the knee and chant the above mantra three times. This posture helps melt the excess fat around your tummy aiding digestion.

POSTURE #11: Hasta Uttanasana (Raised arms pose)

OM ARKAYA NAMAHA

As you breathing in, lift both arms up and back, keeping the biceps close to the ears.  Bend over backwards forming an arch from the hands to your feet and chant the above mantra. The flexibility of the spine is ensured in this posture.

POSTURE #12: Tadasana (Mountain Pose)

OM BASKARARYAE NAMAHA

Exhale, and straighten the body, bring the arms down. This is basic standing posture with feet together and hands on the sides. Relax and chant the above mantra.

Suryanamaskaram increase it to five then ten and more depending on your stamina.  But it is important to get right posture, for the very essence of this yogic ritual lies in perfecting every move. Regular practice of each and every posture has impact on both your mind and body and thereby your body-mind coordination is graceful and well defined. Happy practicing!

surya 1

surya 2

surya 3

surya 4

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