Surya namaskar----Sun salutations

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                                                              Good   Morning       

 As i was discussing in my previous article ,it is beneficial to do Sun salutations after Sukshma vyayamas and before actually starting yogasanas.In the hectic schedule of every day life in modern times ,it is difficult to find time to do exercise.But compared to the health benefits one can get, it is not so difficult to spare a few minutes.If one can not spend much time on different  yogasanas,it is enough to spare a few minutes on "Surya namaskar".These are a powerful set of 12 yogicpostures which give a total body workout.

Sun is the life source for this planet.Surya namaskar signifies paying homage to the Sun.Surya namaskar or Sun salutation is a graceful combined sequence of 12 positions that will keep body in good health and shape and calm the mind.The solar plexus,which are located behind the navel,is said to be connected to the Sun..It is the central point of the human body and  known as second brain.The regular practice of this technique also enhances solar plexus which in turn increase one's intuition and creativity.To list some benefits of surya namaskat==

1. ,Tones up the digestive system and removes constipation.
2.   Strengthens abdominal muscles
3.  Ventilates the lungs and oxygenates the blood.
4.   Detoxifies the body by throwing out carbon dioxide and other toxic gases.
5. Tones up the nervous system.
6. Helps reduce fat.
7. Helps strengthen muscles and joints
8. Stimulates glandular activity.owing to the stretching and compressing movements of throat and neck the thyroid gland is activated
9. Removes menstrual disorders.
10. Helps loose weight.
11. cures insomnia.
12. Brings down blood sugar levels.

      The list is endless.Regular practice of surya namaskar helps balance the three constitutions--

       vata,pitha and kapha--that the body is made up of,according to ayurvedic  [ancient Indian              medical science.] science.                         

The scientific community is recognizing the depth and dimension of the process of yoga.The UN has recently declared June 12th as international yoga day.
Below is the procedure of surya namaskar in a detailed manner.------------
                                                       

                                                                        Dakshasana  

To start Surya namaskar, keep the body in standing position.Keep the head ,neck and the whole body erect.Keep the knees close together,shoulders straight and the hands downwards at the sides of the body.This is called Dakshasana ,which means to stand in attention.This is the position to be taken to start the set of 12 postures,which I am going to explain below.

  Step 1                                        Namaskarasana or Pranamasana 

      Stand  straight,keep your feet together and balance your weight equally on both the feet.Expand your chest and relax your shoulders.As you breath in ,lift both the arms up from the sides and as you exhale bring your palms together in front of your chest in prayer position.concentrate on standing straight,steady and in a prayerful attitude.This is the first posture.
This posture helps to induce a state of introversion ,relaxation and calmness.It cures throat troubles ,improves the voice and gives peace of mind.

Step 2                                     Hastauttanasana or raised arms pose.

 Inhaling stretch both the arms above the head,palms facing upward,arch the body backwards from the waist and stretch the whole body.Bend backwards as far as possible.The eyes to remain open and look at the sky.
This posture stretches the chest and the abdomen and lifts the prana[energy] upward to the upper parts of the body.propelled by inhalation.It nourishes the shoulders and the alimentary canal and cures the diseases of alimentary canal It also improves the eye sight.

Step 3

                    Hastapadasana or Hand to foot pose.

exhaling ,bend the body forward and down,keeping the spine straight..Do not bend the knees.As you exhale completely,bring the hands down to the floor,beside the feet.Press the palms down on the ground and the finger tips in line with the toes.Then touch the knees with the nose or fore head without bending the knees.In the early stages the fingers may not touch the ground,but it is possible after some practice.
In this posture the prana is channeled to the lower regions of the body propelled by exhalation.This posture massages abdominal organs especially the liver,pancreas,uterus,ovaries..adrenals and kidneys.The digestive system improves.A healthy flow of blood is sent to the spinal nerves.They are stretched and toned.The hamstring muscles at the back of the thigh and the calf muscles are stretched and toned.Inversion increases blood flow to the brain,ensuring a healthy functionong of brain.

Step 4              Ashwa sanchalanasana or Equistrian pose.

    Inhale.Take the right leg back and place the knee and the toes on the floor.Push the right leg back as far as possible.Bring the left knee in front of the left armpit and between the two hands.Now,bend the neck backwards as far as possible throwing the chest out and.Look up.

This posture gives pressure to the small intestines.It cures diseases of the liver and constipation. 

Step 5                     Parvatasana or Mountain pose.

Retaining the breath,take the leg which was bent,backwards.while doing this slowly exhale.Now let the right and the left foot be together and push the buttocks up.Let the two arms be on the floor,palms facing the floor.support the body weight on the arms.Lower the head and place it between the arms. Now the body looks like a mountain.
This posture strengthens the muscles of arms and legs and tones up the spinal nerves.It sends a good flow of blood to the spinal region and reduces fat around the waist..

Step 6             Astanga namaskarasana or Salutation with eight parts of the body

Gently bring your legs down to the floor and exhale.pull the stomach inwards and see that it does not touch the ground.Raise your posterior a little.The two hands ,two knees,two feet ,chest and chin[eight parts of the body] should touch the floor.remember to keep the hips and abdomen off the floor.

This posture strengthens the chest and arms and also rejuvenates the nerves.

Step  7                   Bhujangasana or serpent pose

Slide forward and raise the chest up in to the cobra posture.Keep the elbows bent and the shoulders away from the ears.look up.As you inhale,push the chest forward and up ward with the hands,until the spine is fully arched and the head is facing up.

This posture expands the organs of the chest and abdomen.Relieves ailments like asthma,constipation,indigestion,and cures kidney and liver diseases.Relieves tension in the back muscles and spinal nerves.

Step 8      exhale and get back to posture 5 i.e Parvatasana or Mountain pose.From this stage all the postures are once again done in the order of postures ,4,3,2 and 1.

   Step 8                               Parvatasana or Mountain pose

  While exhaling,lift the hips and the tail bone up,chest downwards in an inverted 'v' position.Try to keep the heels on the ground..Gently lift the tail bone up 

This posture strengthens the legs.  

Step 9          Ashwasanchalanasana or Equestrian pose

Now,while inhaling bring the right foot forward in between the two hands,and see that the right calf is perpendicular to the floor.Keep the left knee down to the floor.This is only repetition of the step 4.

Step 10                  Hasta padasana or Hand to foot pose.

While exhaling bring the left foot forward and keep the palms on the floor.Now gently straighten the knees and let the nose or forehead touch the knees.

Step 11                             Hastauttanasana

Inhale ,raise the trunk up and bend backward,stretching the arms up.Arch the body backwards from the waist and look at the sky.This is resuming posture 2.

Step 12                           Namaskarasana

 Now,straighten the body,bring the hands in front of the chest like in the prayer pose or namaskara.The legs should touch each other.This is repeating the step 1.

                      This set of 12 postures should be repeated with left leg also to complete one set of Surya namaskaar.

For every day practice, six sets of surya namaskaar are enough.After doing sun salutations ,one can start performing yoga asanas .I  will explain a few of them,necessary for general health, in my next article.

I am giving a brief demonstration of Surya namaskar or Sun salutations in the below video.A regular practice of these 12 steps of Surya namaskar in the morning on an empty stomach will greatly benefit an individual to develop immunity and to keep good health.It gives great flexibility to the body.Along with  each pose a Mantra is chanted in the name of the Sun God. these mantras are as follows.
 for step 1               Om Mitraya Namaha [one who is friendly to all.]
       step 2               Om RavayeNamaha  [The shining one,The Radiant one ]
      step 3                Om Suryaya Namaha[The dispellar of darkness ]
      step 4                Om Bhaanave Namaha [One who illuminates ]
      step 5                Om Khagaya   Namaha [One who all pervading,one who moves through the sky ]
      step 6                Om Pushnena Namaha  [Giver of nourishment ]
      step 7                Om Hiranya Garbhaya Namaha[one who has Golden brilliance ]
      step 8                Om Mareechaye Namaha[Giver of light with infinite rays ]
      step 9                Om Adityaaya  Namaha  [The son of Aditi,the cosmic divine mother]
      step 10              Om Savitre  Namaha       [One who is responsible for life ]
      step 11              Om Arkaayana  Namaha [One who is worthy of praise and glory ]
      step 12              Om Bhaskaraya Namaha [Giver of wisdom and cosmic illumination ]
           

    Even if there is no time to do other  yogasanas, doing one or two sets of Sun salutations is  enough
to keep one self active throughout the day.It is more beneficial if we practice these Suryanamaskaaras
 standing in the open air ,standing facing the Sun.The early morning rays of the Sun are Good for the body and they are enriched with Vitamin D.
The great Indian sages recognized this in the  ancient ages  and  bestowed upon us this great wisdom.

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"surya namaskar"---Sun Salutations.

        

Surya Namaskar  [Sun Salutations ]

                                                         

                                       

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 After knowing a few preliminary things about yoga,one should start by warming up through "sukshma vyayama " to prepare the body for yogasanas.Sukskma vyayamas are nothing but minor exercises from head to toe.Starting from head every joint is moved in clock-wise and anti clock-wise direction.Stand straight and keep the head ,the neck and the whole body erect..keep the knees close together ,shoulders straight and hands downwards at the sides of the body.Now slowly bend the head back-wards,then bend down in the front,then to the right and to the left.Remember that all these movements should be in a slow pace.now slowly rotate the head in clock-wise and anti clock-wise direction.Then stretch the hands in front of you and make fists.Rotate the wrist in clock-wise and anti clock-wise direction.Similarly rotate both the hands at the shoulder,Then rotate only waist in both directions without moving other parts of the body.In the same way rotate knee joints and ankles.Then move the toes down wards and back .Now clasp the hands behind and slowly bend down.exhaling.Slowly come to standing position and then bend back wards ,still clasping the hands behind.Then raise both the hands above your head,. clasp and walk on big toe for 2 or 3 meters.
  All these minor exercises take not more than 10 minutes.There are a number of Sukshma vyayamas but these are enough for regular practice.If a person can not do yogasanas for any reason like sickness or lack of time these exercises give tremendous benefits.'
After doing sukshma vyayamas the body will be free from stiffness and gets flexibility.Before starting yogasanas it is beneficial to do "surya namaskar"[Sun Salutations]

In nature there are five elements-Earth.Water.Air,fire and Ether.Ancient Indian culture recognized their importance for the existence of life on this planet .These are known as" pancha bhutas " and they were worshiped .Fire is represented by the Sun.The Sun light and heat sustain life on earth.The Sun is the life source for this planet.The Sun light and heat warm the seas,generate weather patterns and give energy to the plants that give us food and oxygen.In every thing that we eat,drink and breathe there is an element of Sun.Sun light naturally increases Serotonin levels which boosts mood.lowers Blood pressure and gives vitamin D.

Doing Surya Namaskaras  in the early morning at Sun Rise gives the best results. If it is not possible one can practice indoors also.Surya namaskar or Sun salutations are a set of 12 body postures combined with proper breathing pattern.They are not mere body exercised.They give a complete work out for the entire physical system.One round of Surya namaskar burns up to 13.90 calories

If  they are done in their traditional way they give good results.But today a no. of variations are taught without following breathing pattern.Some are doing very hastily like a mere exercise.

                 Before actually beginning the practice let us see how Surya namaskar benefits our body.Surya namaskar increases flexibility of the body,combats insomnia,improves digetion and increases efficiancy of circulatory system..It increases vitality and concentration and aids in hair growth.Improves heart and lung functioning.Nervous system and endocrine organs are also benefited.There will be greater flexibility to the spine.Since it is a total body work out designed systematically, it gives total health to the internal and exrernal parts of the body..

In my next write up I will introduce the way of doing Surya namaskara or Sun salutations. Wish you good luck and good health.

PRELIMINARY THINGS TO KNOW.

                              preliminary things to know.

 There are a few things to know before actually beginning Yogasanas or postures.Human body is like a machine.Just like how a machine is to be oiled and cleaned to keep it in good condition and to use it for a long time,our body is to be looked after daily for at least 30 minutes.,to have long and healthy life. Yogasanas keep the internal and external parts of the body in good health.

1. Early morning is the ideal time for yogasanas.If one can not get up early at least soon after getting up asanas should be practiced. 
2. Before starting yoga practice ,the bowels and the bladder should be emptied 
3. Clothing should be comfortable,like a stretch pant and a t shirt.
4. Asanas should be practiced on a level ground on a carpet.
5. The place should be clean and noise free.
6. One should remain silent and concentrate on breathing while practicing breathing.
7. Concentration is necessary for all round progress of body and mind.
8. There should not be any force or jerk in practicing asanasTthey should be performed in a slow and steady manner ,not in a haste.
9. If one is suffering from fever or any complicated disease,the practice should be avoided.
10. Women should not practice asanas 4 months after conception, for3 months after delivery and during menstruation.
11. Before starting the practice one should do a small warm up of the body by moving all the joints in clock wise and anti clock wise direction.This is to prepare the body for practice.These are called" sukshma vyayama". 
12. After completing asanas one should perform " savasana "[lying flat and relaxing.] By savasana body becomes energetic.

         Yogasanas are preferable to other types of physical exercises for some reasons.

1. Yogasanas can be started at any age 
2. Unlike other physical exercises, ,internal organs of the body also get proper exercise. 
3. Yogasanas have impact on the body ,mind and senses and calm the mind and control the senses.
4. After some time for any reason if yoga practice is discontinued,there will not be any side effect,like gaining weight or obesity. But once we stop any other exercise like work out at gymnasium ,there will be weight gain again.
5. Yoga doesn't require any expensive equipment.
6. Body becomes flexible and energetic and one looks younger.
7. .Yogasanas stimulate different glands of the body and they produce secretions in right proportion to help the body function properly.
8. Diseases like constipation,head ache,gas-trouble,diabetes blood pressure,hernia,respiratory problems etc. can be cured by practicing yogasanas and pranayama
9. Yoga also helps intellectual and spiritual development.     

     As I have discussed above, if yogasanas are practiced methodically,followed by "pranayama'[controlled breathing] and simple food,one will definitely enjoy good health.People are often misguided by the advertisements offering different products to control diseases or weight within no time.But there is no such miracle which works instantly.Yoga is the safe ,scientific . time-tested and inexpensive method which gives tremendous treasure of health.
                           
                           

         
             As shown above these are the natural rules for a healthy life.Fresh air.water and sun shine are abundant in supply in the nature.Only diet ,exercise and rest are to be taken care of for a healthy life..
                                   
           In continuation of this I would like to discuss  "surya namaskaras' or Sun salutations in my next article.

YOGA---A treasure of health.

                                      YOGA---A Treasure of Health.

It is my pleasure to write articles on yoga and healthy living.It is my sincere attempt to help at least few people to  gain benefit out of yoga and some tips on health.Prevention is better than cure.If we are cautious about our health from the beginning,we can prevent many diseases.Disease means "dis--ease",.the body is in discomfort..

The ancient Indian sages had given a tremendous treasure of knowledge,"YOGA".Yoga is a science of right living,which enables the physical,emotional,mental,psychic and spiritual well being of a person practicing it.It emphasizes the relationship of body mind and breath .Yoga brings stability to the body and wavering mind. Its positive effects on the health and mind are visible over time, if one practices it regularly. It is a medication without the actual use of medicines.

The science of yoga was originated  in India  thousands of years ago.Several thousand years ago, on the banks of the lake Kantisarover,in the Himalayas,Adiyogi.conveyed this profound knowledge to the Saptarishis or " seven sages" .The sages carried this powerful yogic knowledge to different parts of the world including Asia,the Middle East,North Africa and the South America.,.There is mention about yoga in  Rigveda, one of the sacred  texts of Hinduism.Later sage} PATANJALI codified all the yogic practices and techniques in to a treatise "Patanjali Yogasastra'.

The word, Yoga is derived from a Sanskrit word "yuj" which means "union'. Union of individual consciousness with the universal consciousness  Yoga is a path towards total harmony of body mind and spirit.It integrates body ,mind and spirit to achieve a state of enlightenment or oneness with the universe.

Yoga is wrongly interpreted as physical exercises or postures ,by some people.It is not confined to physical exercises only.It comprises of eight stages known as" Astanga yoga"They are ===

1.  Yama [social discipline]         : It  contains 5 moral practices ---

                                                                                                          

               1.Non violence      [Ahimsa   ]                                                                                            

               2.Truthfulness       [Satya      ]                                                                                           

               3.Non stealing       [Asteya    ]                                                                                           

               4.Celibacy             [Brahmacharya]                                                                                                            5.Non acquisitiveness [Aparigraha]               

         

Non violence is not to hurt any creature physically or mentally,Truthfulness is not to lie or presentation of truth,Non stealing is not to covet other's possessions,Celibacy is moderation in sex between married couples and Non acquisitiveness is abandoning wealth and sensual pleasures.

2. Niyama [individual discipline]  It  consists of  5 rules of conduct-

                                                                                                              

                1.Cleanliness  [Shaucha   ]                                                                                          

                2.Contentment[Santosha  ]                                                                                             

                3.Austerity      [Tapas       ]                                                                                           

                4.Self-study     [Sadhyaya ]                                                                                               

                5.Surrender

                    to God         [Iswar pranidhana]                                                                                                                         

   Cleanliness is internal and external purification of the body and mind,Contentment is a state of mind by which one lives happily and satisfied,Austerity is penance to conquest all desires and sensual pleasures,Self study is introspection of self and Surrender to God is pure devotion to God.  

  

3.Asana   [postures]  Asanas are the postures of the body to bring stability and flexibility to the body and poise to the mind. 

4.Pranayama [breath control] Pranayama is regulating breathing to stimulate and harmonize the vital energy of the body.It also purifies and calms the mind. 

5.Pratyahara [discipline of the senses] Pratyahara is drawing the senses inwards from the worldly objects to wards the source of existence.In other words putting the senses under restraint. 

6.Dharana [concentration] Dharana is practicing concentration of mind. 

7.Dhyana  [meditation]     Dhyana is meditation.It is deep concentration on the inner source of existence. 

8.Samadhi [self-realization ] Samadhi is the final stage of yoga where one's identity merges with the Divine or ultimate reality.It is achieved through deep meditation.

But unfortunately today yoga and physical exercises are the two terms used interchangeably. Yoga is very often mistook for physical exercises or postures.Actually ,this part of yoga called" Asanas " are a set of body postures designed in a scientific way to help achieve sound health.

In my next article I will discuss few of these 'asanas' to improve overall health.

Oom......... Asathoma Sadgamaya
Tamasoma Jyothirgamaya
Mrutyorma Amrutangamaya

Om.... Shanthi......... Shanthi.......... Shanthi hi......

Meaning of the above Shloka -

Lead me from Untruth to Truth, from darkness to light, (from ignorance to enlightenment), from Mortality to Immortality, Om, Peace, Peace, Peace.

                                                                                                             

                                                                                                                                         

"