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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