All about Sun Salutation (Surya Namaskar)

      Surya namaskar is the gift given by Indians to the world. Now a day it is becoming more and more popular around the world. It is highly being adopted by foreigners as well as youth of India. One of the examples is the “Maha Surya-Namaskar” program. Now a day, many institutes organize such programs for their employees.

     Sun salutation is scientifically proved for good health.It is a series of 12 postures performed in a graceful flow. Performing Surya namaskar in morning enhances your health and prosperity.

Origin/ Background:
     In Hindu religion, Sun is a symbol of consciousness and self-illumination. Surya Namaskar mainly comes from Vedas.  Trucha Kapla Namaskarah and Aditya Prasna are two popular practices from it. Yuddha Kaanda in Ramayana also gives instructions regarding Surya Namaskar.

How to perform:
     When I was surfing for such steps, I found a photo in  which all necessary information is included. Thanks to Hindu Swayamsevak Sangh, USA for creating such informative art. Here are the steps to perform Sun salutation;

Click here to download following photo in High Quality.

Mantra's to be pronounced:
     Following mantra is pronounced before starting Surya Namaskar;

Om dhyeyah sadā savitr mandal madhyvartī narayan sarasijā sanasani vistah

 keyūravān makarakundalavān kirītī hārī hiranmay vapur dhrtaśamkh cakrah

 (ॐ ध्येयः सदा सवित्र मण्डल मध्यवर्ती नारायण सरसिजा सनसन्नि विष्टः

 केयूरवान मकरकुण्डलवान किरीटी हारी हिरण्मय वपुर धृतशंख चक्रः)

Sr No.	Name of the Position (Asana)	Mantra	Breathing style
1	Pranamasana	Om Mitraaya Namaha  (Salutations to the Friend of All)	Exhale
2	Hasta Uttanasana	Om Ravaye Namaha (Salutations to the Shining One)	Inhale
3	Hastapaadasana	Om Suryaaya Namaha  (Salutations to he who induces activity )	Exhale
4	Aekpaadprasarnaasana	Om Bhaanve Namaha (Salutations to he who illumines)	inhale
5	Dandasana	Om khagaaya Namaha (Salutations to one who moves through the sky)	Exhale
6	Ashtanga Namaskara	Om Pooshney Namaha (Salutations to the giver of strength and nourishment)	Suspend
7	Bhujangasana	Om Hiranayagarbhaaya Namah (Salutations to the Golden Cosmic Self)	inhale
8	Adho Mukha Svanasana	Om Mareechibhyoh Namaha (Salutations to the Rays of the Sun)	Exhale
9	Ashwa Sanchalanasana	Om Adityaaya Namaha (Salutations to Sun of Aditi i.e. the Cosmic Mother)	inhale
10	Uttanasana	Om Savitre Namaha (Salutations to the Stimulating power of the Sun)	Exhale
11	Hasta Uttanasana	Om Arkaaya Namaha (Salutations to he who is fit to be praised) (arka= energy)	inhale
12	Pranamasana	Om Bhaaskaraaya Namah (Salutations to the one who leads to enlightenment)	Exhale

     Following mantra is pronounced before starting Surya Namaskar;

Adityasya namaskāran ye kurvanti dine dine

 āyuḥ prajñā balam vīryam tejasteśān ca jāyate

 (आदित्यस्य नमस्कारन् ये कुर्वन्ति दिने दिने

 आयुः प्रज्ञा बलम् वीर्यम् तेजस्तेशान् च जायते)

Precautions:

1. Perform Sun Salutation on an empty stomach.

2. There must be a gap of at least two hours after eating and before performing the namaskar.

3. Practise in morning (at the time of sunrise)

4. Take a rest after completion of Surya Namaskar. (you can do Shavasana)

5. Perform Surya Namaskar on mat instead of doing them on floor.

6. Do it physically also spiritually.

Advantages/Benefits:
1. Revives and maintains the spirit of youthfulness.
2. Refreshes the skin. Prevents Skin disorders.
3. Tones up the internal abdominal organs by alternate stretching, compression cycles that results in better digestion and bowel movement.
4. In it the energy level is balanced mentally as well as physically.
5. Gives strength to abdominal muscles.
6. Reduces hair fall and graying.
7. Females can get an attractive .beautiful and shaped body by doing Sun Salutation.
8. It keeps ageing far from us.
9. Thoroughly ventilates the lungs, and oxygenates the blood.
10. Increase your mental focus and concentration.
11. Good for the digestive system and the nervous system.


Disadvantages:
1. Hard to maintain slow and calm positions if you have habit of doing fast exercises
2. The only disadvantage is you lose 10-15 min of you day. :)

     Clever person will ignore disadvantage as this Yoga demands less investment and provides huge profit from it. So, if you are not performing Sun Salutations, start it!!

Comments are always welcome…..

(Note: Some of the information is collected from internet)