surya namaskar 01

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Surya Namaskar

Surya Namaskara was a part of the daily ritual of our ancients. It is a

wonderful regular routine of exercise, prayer and worship given in the

scriptures of ancient of India. Surya Namaskara means salutations to Lord

Surya. Stand facing the east at dawn and recite the mantras to pray Lord

Surya and offer red sandals, flowers, rice grains (Akshatas with water or

simply water as li!ation and perform Surya Namaskara. It must !eperformed !efore the sunrise.

"ake water in a pot and mix all the materials in it and hold the pot in your

fingers, keeping the thum!s aside and face the east. #hant the following

$antra and offer the li!ation thrice.

%hi Soorya sahastransho te&orashe &agatpate

Anukampaya mam !haktya grihanarghyam divakara

"hen offer the following prayer to Lord Surya.

'hyaeah sada savitri mandala madhyavarti

Narayanah sarashi&a sanasanni vishtha

eyurvan makara kundalavan kireeti

)ari hiranyamaya vapurdhrit shankha chakrah

Surya Namaskaras

"here are twelve positions in Surya Namaskara. "wenty*five such

Namaskaras form one Avriti (fre+uency. Surya Namaskara must !e

performed prefera!ly in an open and airy place. erform Surya Namaskaraslowly without exerting too much or panting and puffing. "here is one $antra

for each of the twelve Namaskaras* there !y you also recite the dwadasa

namas of Sun.

-st osition 'akshasana

Mantra: Om Mitraya Namah


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rocedure / In the first position of Surya Namaskara contemplate the virtues

of Lord Surya with concentrated mind and feel that you are the friend of

every!ody and have friendship with every creature on the earth. Immersing

yourself with these feelings stand erect stretching your hands, neck and all

other parts of your !ody. Stretching !oth of your arms, touch your thighs

with palms and inflate the chest and point your vision on the tip of the nose.

"his is a position of attention.

0enefits/ 'isorders of the skin and waists are corrected, the !ack and the legs!ecome strong. 1ocusing of the vision on nose helps to control the mind. It is

an easy and effective way of attaining good health and development of

personality for the students. $editating with concentrated mind enhances

confidence.

2nd osition/ Namaskarasana

Mantra : Om Ravaye Namah

rocedure / 1old together !oth of your hands in such a way that that !oth the

thum!s !egin to touch your chest. %xpand your chest and pull in the !elly as

far as possi!le. Look straight ahead. "he head, the neck and the !ody should

remain in a straight line. #losing the mouth inhale the !reath and hold it

inside as far as possi!le and then expose the !reath.

0enefits/ 3ood for the diseases of the throat and voice is enhanced. 0oth mind

and !ody !ecome healthy.

4rd osition/ arvatasana

Mantra : Om Suryaya Namah


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rocedure/ 5aising the arms up, stretch whole of your !ody !ackward while

ga6ing at the sky with open eyes. 0end !ackward as mush as possi!le, inhale

and expand your chest at the same time.

0enefits/ 0oth the shoulders and the food pipe (%sophagus get exercise and

diseases related to them are corrected. %yesight is also improved.

7th osition/ Namaskara )astapadasana

Mantra: Om Bhanave Namah

rocedure/ Inhale deeply, retain the !reath and !end forward without folding

the knees. 5est !oth your palms on the ground and touch your knees with

your forehead or the nose and exhale the !reath with audi!le sound. In the

!eginning if you can8t rest your palms on the ground, &ust touch the ground

with fingers.

0enefits / 'isorders of the !elly and digestive system are corrected. "he chest

and hands !ecome stronger and you !ecome well !alanced, !eautiful and

good looking. 'iseases of the feet and fingers are also corrected.

9th osition/ %kapada rasaranasana

Mantra : Om Khagaye Namah

rocedure/ Inhale and pull your right leg !ackward in such a way that the

knee and the fingers of the foot touch the ground. "he a!domen and !elly

must !e pressing hard into the left leg. 5aise your head as high as possi!le and

look upwards. ush the waist down and hold the !reath and stay in the

posture as long as you can comforta!ly.


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0enefits / "he posture stretches the small intestine and the seminal vesicles.

)ence this posture helps in correcting the constipation and diseases of the

liver. "hinness of the semen is also corrected. 'iseases of the throat are also

corrected.

:th osition/ 0hudharasana

Mantra : Om Pushne Namah

rocedure/ Inhale the !reath deeply and hold it and pull !oth of your legs

!ackward, so that the thum!s of the feet, ankles and knees touch each other.

Sta!ili6ing the feet and keeping the head, waist, the !ack and the el!ows in aline !end forward and resting !oth the palms on the ground keep your !ody

like a !ow.

0enefits / ;ne gets relief from the pains specially of arms, legs and the

knees. 0ulging waist is trimmed and it is good for the a!dominal disorders.


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rocedure/ eeping the legs, palms and knees as in Ashtanga prampatasana

position a!ove, unfold the arms and rise inhaling the !reath, push the chest

out and !end the waist in a circle !ackward. "hen rise and !end your head

!ackwards looking up and !ack as much up as possi!le and exhale the !reath.

0enefits / "ones up the !ody and the !ack muscles and improves the eyesight.

#orrects all kinds of disorders related to the reproductive system, corrects the

irregularities in females menstrual cycles. 0lood circulation is also improved.

?th osition/ 0hudharasana

Mantra : Om Adityaya Namah

5epeat the process of 0hudharasana as descri!ed in the step six Inhale the

!reath deeply and hold it and pull !oth of your legs !ackward, so that the

thum!s of the feet, ankles and knees touch each other.

Sta!ili6ing the feet and keeping the head, waist, the !ack and the el!ows in a

line !end forward and resting !oth the palms on the ground keep your !ody

like a !ow.

0enefits / ;ne gets relief from the pains specially of arms, legs and the

knees. 0ulging waist is trimmed and it is good for the a!dominal disorders.

-@th osition/ %kapada rasaranasana

Mantra: Om Savitre Namah

rocedure/ 5epeat the process of the fifth Namaskara as descri!ed in the fifth

position !ut &ust reverse the position of the legs.

--th osition/ Namaskara )astapadasana

Mantra : Om Arkaya Namah


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5epeat the process descri!ed in the fourth position.

-2th osition/ arvatasana

Mantra: Om Bhaskaraya Namah

rocedure / Same as position 2

"hen come !ack to the -st position and repeat the full round once more. ;ur

ancients used to do 29 rounds of Surya Namaskaras, called one Avriti. #an

youB

As per the scriptures one who performs the Surya Namaskaras daily does not

get poor in a thousand !irths.

surya namaskar 01

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