surya namaskar part 1

7/25/2019 Surya Namaskar Part 1

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PART 1: SUN SALUTATION OR SURYA NAMASKAR


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Introduction

Durin

ourscience

lessons

in

school,

we

are

tau ht

that

the

Sun

is

avital

force

of

ener

that

makes

life

ossible.

The

Sun not

onl

bringsuslighttobrightenourdays,butmoreimportantly,theSunsenergyrevitalisesthelatentenergywithinourbody,aswellasotherlivingbeingsonearth.Nowgoingbacktoscienceclass;plantsconverttheSunsenergytofoodinaprocesscalledphotosynthesisandthisinturnprovidesuswithourdailysustenanceofoxygenandfood.Thisisjustoneexampleofhowthe Sunplaysavitalroleinlifeasweknowitonearth.WithouttheSun,lifeonearthwillceasetoexist.

Since

the

beginning

of

time,

we

have

recognized

the

importance

of

the

Sun

to

our

daily

lives.

In

the

tradition

of

Indian

sages,

the

venerationoftheSunasasourceoflifehasevolvedintoadynamicexerciseknownastheSunSalutationorSuryaNamaskar.Frommyownexperienceandstudyofthisexercise,IcansurmisethattheSuryaNamaskar harnessestheenergyoftheSuntorejuvenateandrevitalizeourbodyphysically,mentallyandspiritually.Althoughthisdynamicexerciseisnotregardedaspartoftraditional

, ,body.

Ifyou

are

in

my

yoga

class,

the

Surya

Namaskar will

be

the

first

thing

that

you

will

be

taught.

Inormally

start

astudent

on

the

Surya

Namaskar asthisisacompulsoryyogasequencebecauseofitsimmeasurablebenefits.

SuryaNamaskar combinesthreefundamentalyogicpracticesofasanas orpostures,pranayama orbreathcontrolandmeditationtechniques.Therearetwelveposturesperformedinasequencealongwithsynchronizedbreathingandamentalattitudeofconcentrationandawareness.

Youmaybeaskingastothesignificanceofthesetwelvepostures?ThesetwelveposturessignifythetwelvezodiacsignsortwelvemonthsoftheyearwhichchartthepassageoftheSun.ThesetwelveposturesperformedinsequenceculminateintoonecompletecycleoftheSuryaNamaskar.ToreapthemaximumbenefitsofSuryaNamaskar,youshouldrepeatthecycletwelvetimes.

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AllmyyogaclassesbeginwiththeSunSalutationexplainedhere.Beforecommencingwiththeyogaroutine youwillbeintroducedtoinLesson#3,youshouldensurethatyouhavecommittedtheSunSalutation tomemory.

Iwouldaskyoutofollowthisplan:

30minutesor12repetitionsoftheSunSalutationsequence(Posture1 12is1sequence),followedby10minutesofrelaxation.Ifyouaretiredandcannotdo12repetitionsoftheSunSalutationbacktoback,takegoodrestbetweenrepetitions.Youdonot

have

to

push

yourself

hard

at

this

stage.

All

that

you

should

master

now

are

the

correct

positions.

You

have

to

memorize

themtoo.Theonlywaytodothisisbyrepetition.

TheSunSalutationisasequence.Youshouldsmoothlytransitionbetweeneachpostureinthesequence,almostindancelikemoves.

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Surya Namaskar (Sun Salutation)

Fromm

ex erience,

the

ractice

of

Sur a

Namaskar

ives

ou

innumerable

benefits

both

h sicall

and

mentall .

As

it

is

done earl

inthemorning,thishelpsyourbodyabsorbthefirstunpollutedraysofthesun.Thisprovidespureenergytoyourbody.

Benefits on the Physical Body:

1. Itincreases

your

energy

levels

as

it

eliminates

fatigue

and

lethargy.

2. Itpurifiesyourblood.

3. Ithelpsstimulatethenervecentres.

4. Itstrengthenstheabdominalmusclesandeliminatesstomachailments.

5. Itsqueezesstagnantbloodfromtheabdominalorgans.

6. Itremoves

excess

fat

and

wind.

. .

8. Itexercisesandtonesarmmuscles.

9. Ittonesthespinalnervesandmakesthespinesupple.

10. Itimprovesthemuscularstructureofthebody.

11. Itincreases

stamina.

12. Itmakesyouresistanttoillnesses.

13. Itisagoodwarmupexerciseforyourbodybeforeanyotheractivity.

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. .


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1. Ithelpsfocusthemind.

2. Itestablishesandim rovesthestateofconcentrationandcalmness.

Benefits on the Physical Mind:

3. Itfacilitatesquickprogressinmeditation.

4. Itsharpensyourintellect.

5. Thepurebloodflowtotheheadregionenablesyoutothinkclearlyandincreaseswisdom.

LetsbeginourfirstlessonwiththeSunSalutationorSuryaNamaskar.

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Posture 1: Pranamasana (Namaste Pose)

Westartbystandingerect,facingtherisingSunwithyourfeet6apart.Bringthepalmstogetherinfrontofthe

1c es . e ax ew o e o y. a es ow

breathsinandoutwhilecalmingyourbody

and

mind.

Concentration:AnahataChakra(HeartEnergyCentre)

Benefits:Thisposturegivesyoubalance,grace,poiseandcorrectsyour

posture.

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Posture 2: Hasta Uttanasana

Nowraisebotharmsaboveyourhead,palmsfacingforward.Keepthearmsseparatedbyyourshoulderswidth.Bendyourheadandupper

3

run s g y ac war s.

armsaboveyourhead.

Concentration:VishuddiChakra(ThroatEnergyCentre)

Benefits:Thisposturestimulatesthe

thyroidglands.

It

is

also

provides

acompletestretchforthewholebody.

Theupperbodyandarmsreceiveagoodstretchfromthisposture.

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Posture 3: Padashastasana (Hand to Foot Pose)

Nowbendforwarduntilyourfingersorhandstouchthegroundoneithersideofyourfeetorinfrontofyourfeet.Tr totouch ourforeheadto

5

yourknees.

forward.Contractyourabdomeninthefinalpositiontoexpelthemaximumamountofair.

Benefits:Thispostureisusefulin

ailments.It

reduces

surplus

fat

around

theabdominalregion.Itimprovesdigestionandbloodcirculation.Ithelpseaseconstipationandmakesthespinesu le.

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Posture 4: Posture 4: Ashwa Sanchalanasana (The Sprint Pose)

Forthisposture,keepyourhandsone ers eo your ee as n os ure .Bendingbothknees,slowlycrouchdown.Stretchyourrightlegback.Keepyourleftleginbetweenyourhands.Asyoustretchyourrightleg

,

toeson

the

floor.

Balance

your

body

onyourleftfoot,stretchyouheadandneckback,lookingupwards.Useyourhandstokeepyourbodybalanced.Besuretonotmakeanyrightangles

,inhale.

Concentration:AjnaChakra(ForeheadEnergyCentre)

Benefits:This osturemassa es our

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withyourbody. abdominalorgans.Itactivatesandimprovesthefunctioningoftheseorgans.Yourleg

musclesare

strengthened

and

nervous

balance

isachieved.


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Posture 5: Parvatasana (Mountain Pose)

Stretchyourleftlegbackandplaceitbesideyourrightleg.Raiseyourhipswhileloweringyourheadsoitlies

9 Breathing:Exhaleasyoustretchyour

leftlegoutandraisingyourhips.

Benefits: This osture stren thens the

10betweenthetwoarms.Looktoyour

navel.

Your

body

should

form

two

sidesofatriangle.Inthefinalposition,yourlegsandarmsshould

bestraight.

nervesandmusclesinyourarmsand

legs.It

makes

your

spine

flexible.

It

tonesyourspinalnervesandsuppliesthemwithafreshflowofblood.

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Posture 6: Asthanga Namaskara (8 Limb Posture)

oweryour o ygent ytot egroun . ropyour neesan yourc estinbetweenyourhands.Inthefinalpositionofthispostureonlyyourtoes,

knees,

chest,

hands

and

your

forehead

touches

the

ground.

Your

hipisslightlyraised.Thisisforadvancedpractitioners.Ifyouareunabletodothis,performthevariationinthenextpage.

11Breathing:Inhaleasyouaremovingintotheposture.

Benefits: Thisposturestrengthensyourlegs,developsyourarmmusclesandisequivalenttoafullcardioworkouttoyourchest.

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Posture 6: Asthanga Namaskara (8 Limb Posture) - Variation

Thenloweryourknees,elbowsandforeheadonlytothefloor.Dontmoveyourhipsdown.

Breathin :Inhaleas ouaremovin intothe osture.

12

Thisvariationisrecommendedifyou

prescribedinthepreviouspage.Goonallfours.

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Posture 7: Bhujangasana (Serpent Pose)

BeforeyoumoveintoPosture7fromPosture6,thereisatransitioninthe

breathingandmovement.From13

Posture6,anchoryourhandsfirmlyontothefloor.Usingyourhandsandelbows,

push

your

body

back

until

yourposteriorrestsonyourheels.

Breathing:Exhaleasyoumoveyourbodyback

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Posture 7: Bhujangasana (Serpent Pose)

Fromthetransitionmovement,useyourhandsandpushyourbodyforward.Raiseyourwaistbystraighteningyourarms.Bendyourheadbackwardsandlookup.Raiseyourkneesoffthefloor.Yourwholebodyissupportedbyyourtoesandthe almsof ourhands.

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Breathing:Inhaleasyoupushyourbodyforward.16

squeezestagnantbloodfromtheabdominalorgansandencouragestheflowoffresh

blood.It

is

very

useful

in

preventingstomachailmentsincludingindigestionandconstipation.Italsostrengthensthebackbone.

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Posture 8: Parvatasana (Mountain Pose)

Usingyourhandsandfeet,raiseyour

Breathing:Exhaleasyouraiseyourhips.

Benefits:Thisposturestrengthensthenervesandmusclesinyourarmsandlegs.Itmakesyourspineflexible.Ittonesyourspinalnervesandsuppliesthemwithafreshflowofblood.

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psw e ower ngyour ea soliesbetweenthetwoarms.Lookto

yournavel.

Your

body

should

form

twosidesofatriangle.Inthefinalposition,yourlegsandarmsshould

be strai ht and will resemble Posture5.

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Posture 9: Aswa Sanchalanasana

FromPosture8,bringyourrightlegforward,bendingyourrightknee.Placeyourrightfootinbetweenyourhands.Keepyourleftlegstretched

17 Breathing:Asyoubringyourrightlegforward,inhale.

Concentration:AjnaChakra(ForeheadEnergyCentre)

Benefits:Thisposturemassagesyourabdominalorgans.Itactivatesand

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backwithyourleftkneeandlefttoesonthefloor.Balanceyourbodyonyour

right

foot,

stretch

you

head

and

neckback,lookingupwards.Useyourhandstokeepyourbodybalanced.Be

.strengthenedandnervousbalanceisachieved.

withyourbody.ThefinalpositionwillresemblePosture4.

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Posture 10: Padashastasana (Hand to Foot Pose)

FromPosture9,bringyourleftlegforwardandplaceyourleftfootin

betweenyourhandsnexttoyourrightfoot.Atthisposition,yourkneesarestillbent.Nowgentlystraighten

19Breathing:Exhalewhileyoustraightenyourlegs.Contractyourabdomeninthefinalpositionto

20o your egs, eep ngyour an s

onthegroundnexttobothyourfeet.

Tryto

touch

your

forehead

to

your

knees.ThefinalpositionwillresemblePosture3.

expelthemaximumamountofair.

Benefits:This

posture

is

useful

in

eliminatingorpreventingstomachailments.Itreducessurplusfataroundtheabdominalregion.Itimprovesdigestionandbloodcirculation.Ithelpseaseconstipationandmakesthespinesupple.

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Posture 11: Hasta Uttansan (Raised Arms Pose)

Nowraiseyourupperbodywhileraisingbotharms.Keepbothyourarmsaboveyourhead,palmsfacingforward.

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.yourheadandupperbodyslightlybackwards.

Breathing:Inhalewhileraisingyourbodyandarmsaboveyourhead.

22Concentration:VishuddiChakra(ThroatEnergyCentre)

Benefits:Thisposture

stimulatesthe

thyroid

glands.

It

stretchforthewholebody.Theupperbodyandarmsreceiveagoodstretchfromthisposture.

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Posture 12: Pranamasana (Namaste Pose)

Bringyourpalmstogetherinfrontofthechestwhileexhalingslowly.Standerect

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apart.Relaxthewholebody.Takeslow

breathsin

and

out

while

calming

your

bodyandmind.ThefinalpositionwillresemblePosture1.

Breathing:Exhaleyourbreathandcontinuewithnormal

breathing24

Concentration:AnahataChakra(HeartEnergyCentre)

Benefits:Thisposturegivesyou

balance,grace,

poise

and

.

ThecompletionofthissequencemarksonecompletecycleoftheSuryaNamaskar.

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Hints & Tips:

1. AcompletecycleoftheSuryaNamaskarcomprisesofthesetwelveposturesperformedinonefluidsequence.Ifyouareabeginner,startwithsixcyclesandasyourstaminaincreases,andyoufeelcomfortableperformingsixcycles,increaseittotwelve c cles.

2. AfteryouhavecompletedSuryaNamaskar,dotheShantiAsanaorRelaxation.Thiswillrelaxallyourmuscles.

3. SuryaNamaskaristobeperformedintheearlymorningbefore8.00amfacingtherisingsun.Itcanbedoneafteryourmorningshowerandbeforeanyotheractivity.

. , . .

5. SuryaNamaskarisbestperformedonanemptystomach.Ifyouneedto,youmayhaveaglassofwater.

6. Ifatanyothertimeyoufeellethargicandneedtoenergise,youcanperformSuryaNamaskarasaquickpickmeup.However,

pleasetake

note

of

some

precautions

as

discussed

below.

. .thecycle.

8. Giveyourself15 20minutestocomplete12cyclesofSuryaNamaskar.

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Cautions:

1. SuryaNamaskarcannotbeperformedinanairconditionedenvironment.

2. SuryaNamaskarcannotbeperformedwhenthesunistoowarm.AvoidperformingSuryaNamaskarbetween11.00amto. pmorw ent esunstartsto ecometoowarm.

3. Avoid

performing

Surya

Namaskar

on

a

full

stomach.

If

you

have

had

a

meal,

give

yourself

2

hours

to

allow

your

last

meal

to

digest.

4. AvoidwearingclothesthataretootightortoowarmwhenperformingtheSuryaNamaskar.

5. Contrarytopopularpractise,SuryaNamaskarcannotbeperformedbythesea,asthesaltyseaairisdetrimentaltoyourrespiratorysystem.

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surya namaskar part 1

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