Type of Aasana :
Intermediate/Advanced
Basic Position : STANDING OR DAND
STHITI
How to do the Aasana :
Suryanamaskar is the symbol of total
essence of spirituality (adhyatma) . In olden days it was used praise and
worship Sun .
Surayanamaskar is also aadhyatmik
saadhna or spiritual practice. Because it involves AASAN,PRANAYAM,MANTRA
SAADHNA AND BANDHAS .
Be cool and relaxed . Focus on your
body. It should be stress free at the beginning of this powerful aasan.
Remember Surya Namaskar are set of
aasans , one after other in a rythm of mind and body with proper breathing .
Best benefits if this is done facing
the rising sun. However it should not be too hot. Don't look directly into the
sun . IF possible if you are not doing in public area you can expose some part
of body to the sun to get benefits like vitamin D .
IF you are doing indoors then dont
use AC. Do it in ventilated place. Place should be clean. Imagine Rising Sun in
front of your eyes while doing exercises.
Never over exert yourself. IF you
fee uncomfortable stop immediately. Remember it is not the quantity but the
consistency which has more benefits weight-age.
Take in between rests in shav aasan
if you are not comfortable . Stomach should be empty when you are doing this.
Compulsory 3 min shavaasan rest
after completion of surya namaskar to reap best benefits of it.
Poorva taiyari : (Initial
preparation)
Join both hands and legs . Or keep
some distance between the legs.Both hand should be relaxed on the sides.
Close your eyes and concentrate on
your body. Now balance your body weight equally on both legs.
Imagine Negativity, Tension,
Diseases are going out of your body from your feet. And also imagine A
divine energy is entering your body from feet.
Now focus into chidakash. Imagine a
rising sun in it . Praying to gods (ishta devta abhivadan) and praying to lord
Sun (sura devta abhivadan) start further kriyas.
For physical benefits speed of doing
should be increased. And for Spiritual benefits it should be decreased and should
be slow.
1. Pranam Aasan : Join both
hands and both legs and do namaskar stithi in front of your chest. Breathing
Normal
2. Hasta
Utthan Aasan : Raise both hands from the front over your head and towards the
back bend back little backwards. Breathe In : Purak
3.PadHast Aasan : Bend from the
waist in the front such that forehead touches the Knee and hands touch the
ground near respective foot. Breathe out . Rechak
4. Ashwasanchalan Aasan : Bring back
the right foot and touch the right knee on the ground. Bend the left knee
and push the stomach downwards and look at the sky or as high as possible.
Breathe In purak .
5. Parvataasan : Now take left oof
backwards and stand on both hands and feets with mountain top at buttocks .
There should be no bend in elbow and knee. Try to touch chin to the
chest. Breath out Rechak.
6.Ashtang Namaskar Aasan : Now bend
both knees and touch following 8 ang. 2-toes ,2 knees,2 hands,1-chest ,
1-chin. No breathing or Bahir kumbh.
7. Bhujang Aasan : Now lift your
chest and straighten your elbow fully and do bhujang aasan. Breathe In
purak .
8. Parvataasan : stand on both hands
and feets with mountain top at buttocks . There should be no bend in elbow
and knee. Try to touch chin to the chest. Breath out Rechak.
9 . Ashwasanchalan Aasan : Bring in
front left foot and touch the right knee on the ground. Bend
the left knee and push the stomach downwards and look at the sky or as high as
possible. Breathe In purak .
10.Pad Hast Aasan : Bring in front
the right foot such that forehead touches the Knee and hands touch the ground
near respective foot. Breathe out . Rechak
11. Hasta Utthan Aasan : Bend wast
straight now and Raise both hands from the front over your head and towards the
back bend back little backwards. Breathe In : Purak
12. Pranam Aasan : Join both
hands and both legs and do namaskar stithi in front of your chest. Breathing
Normal
This is half round then continue
from 13 to 24 . Only in case of 16.ashwasanchalan aasan this time left foot
goes back and while coming back at 21 ashwasanchalan right foot comes front .
Remaining all is same.
Benefits : It helps in all systems
i.e Respiratory system, circulatory system, Endocirine Glands system,Skeleton
and Muscles System, And for heart and lungs .
Caution : High BP, heart problems,
operations, Knee problems, Fever , if any of the conditions exists one should
not do it. Even if your body feels tired stop immediately. Take rest.
When to do SuryaNamaskar
Order of Surya Namaskar in overall
is after initial mantrasadhana , onkar and before aasans to get best benefits.
It also does purvataiyari or preparation benefits for aasans.
Procedure :
Count
|
Beej Mantra
|
Mantra
|
Aasan
|
Breathing
|
1
|
Om Hraam
|
Om Mitraya Namah
|
Pranamaasan : simple pranam mudra
|
Normal
|
2
|
Om Hreem
|
Om Ravaye Namah
|
Hasta Utthan Aasan : Raising hands pose
|
Purak : Breathe in
|
3
|
Om Hroom
|
Om Suryaya Namah
|
Pad Hast aasan : Forward bending pose touching head to knee and hands
on floor with knee straight.
|
Rechak : Breathe out
|
4
|
Om Hraim
|
On Bhanave Namah
|
Ashwa Sanchalan aasan : Riding horse or horse stepping pose.
|
Purak : Breathe in
|
5
|
Om Hraum
|
Om Khagaya Namah
|
Parvat aasan : Or mountain pose
|
Rechak : Breathe out
|
6
|
Om Hrah
|
Om Pushne Namah
|
Ashtang Namarskar : Eight parts touching floor salutaiton
|
Bahir kumbh : No respiration after
breathing out.
|
7
|
Om Hraam
|
Om Hiranyagarbhaya Namah
|
Bhujang Aasan : The cobra pose
|
Purak : Breathe in
|
8
|
Om Hreem
|
Om Mariche Namah
|
Parvat aasan : Or mountain pose
|
Rechak : Breathe out
|
9
|
Om Hroom
|
Om Adityaya Namah
|
Ashwa Sanchalan aasan : Riding horse or horse stepping pose.
|
Purak : Breathe in
|
10
|
Om Hraim
|
Om Savitraye Namah
|
Pad Hast aasan : Forward bending pose touching head to knee and hands
on floor with knee straight.
|
Rechak : Breathe out
|
11
|
Om Hraum
|
Om Arkaya Namah
|
Hasta Utthan Aasan : Raising hands pose
|
Purak : Breathe in
|
12
|
Om Hrah
|
Om Bhaskaraya Namah
|
Pranamaasan : simple pranam mudra
|
Rechak : Breathe out
|
Photo :
Breathing : Explained in table
Variations :
1. In advanced stages speed to be
lowered and maintain each position with kumbhak (bahir kumbh or
antarkumbh as explained in each position) for 5-10 seconds depending on your
level. During maintaining go mentally to to the chakras w.r.t position as given
below.
Count
|
Chakras
|
Beej Mantra
|
Mantra
|
Aasan
|
Breathing
|
1
|
Anahata : Behind The heart
|
Om Hraam
|
Om Mitraya Namah
|
Pranamaasan : simple pranam mudra
|
Normal
|
2
|
Vishuddhi : Behind the Throat
|
Om Hreem
|
Om Ravaye Namah
|
Hasta Utthan Aasan : Raising hands pose
|
Purak : Breathe in
|
3
|
Swadisthan : At the end of spinal chord
|
Om Hroom
|
Om Suryaya Namah
|
Pad Hast aasan : Forward bending pose touching head to knee and hands
on floor with knee straight.
|
Rechak : Breathe out
|
4
|
Ajna : Between eye brows but at centre postion of head from
all axis
|
Om Hraim
|
On Bhanave Namah
|
Ashwa Sanchalan aasan : Riding horse or horse stepping pose.
|
Purak : Breathe in
|
5
|
Vishuddhi : Behind the Throat
|
Om Hraum
|
Om Khagaya Namah
|
Parvat aasan : Or mountain pose
|
Rechak : Breathe out
|
6
|
Manipura : Behind the navel
|
Om Hrah
|
Om Pushne Namah
|
Ashtang Namarskar : Eight parts touching floor salutaiton
|
Bahir kumbh : No respiration after
breathing out.
|
7
|
Swadisthan : At the end of spinal chord
|
Om Hraam
|
Om Hiranyagarbhaya Namah
|
Bhujang Aasan : The cobra pose
|
Purak : Breathe in
|
8
|
Vishuddhi : Behind the Throat
|
Om Hreem
|
Om Mariche Namah
|
Parvat aasan : Or mountain pose
|
Rechak : Breathe out
|
9
|
Ajna : Between eye brows but at centre postion of head from all
axis
|
Om Hroom
|
Om Adityaya Namah
|
Ashwa Sanchalan aasan : Riding horse or horse stepping pose.
|
Purak : Breathe in
|
10
|
Swadisthan : At the end of spinal chord
|
Om Hraim
|
Om Savitraye Namah
|
Pad Hast aasan : Forward bending pose touching head to knee and hands
on floor with knee straight.
|
Rechak : Breathe out
|
11
|
Vishuddhi : Behind the Throat
|
Om Hraum
|
Om Arkaya Namah
|
Hasta Utthan Aasan : Raising hands pose
|
Purak : Breathe in
|
12
|
Anahata : Behind The heart
|
Om Hrah
|
Om Bhaskaraya Namah
|
Pranamaasan : simple pranam mudra
|
Rechak : Breathe out
|
PLAY THIS VIDEO AND START DOING THE SURYA NAMASKARS