Sun Salutation

   

Sun Salutation (Surya Namaskar) in 12 different postures can be practiced with chanting of Surya Mantras (with mental repetition of meaning). 3 to 5 rounds of Surya Namaskar can be practiced along with a few Yogasanas regularly or only Sun Salutation exclusively once or twice a week. The spiritual efficacy of Sun Salutation is different than Yogasanasana. An element of devotion to Sun God is involved which takes practitioner near to Ishwarapranidhan, an important organ of Niyama. Remember that practice of Shavasna is mandatory after Sun Salutation as in case of Yogasanas.

1. Stand up right, come to Namaskar Mudra and chant this Mantra.

“Aum Mitraya Namaha”

2. Lean down maximum backwards with hands up, head and chest tilted back by belt line, chant this Mantra.

“Aum Ravaye Namaha”

3. Lean down forward by the belt line, put palms on floor, do not allow knees to bend, also try to touch forehead to knees. Chant this Mantra.

“Aum Suryaya Namaha”

4. Bring forward  Right leg, place palms over floor and face up. Chant this Mantra.

“Aum Bhanve Namaha”

5. Join big toes, hips raised high, palms resting on floor firmly, eyes looking to navel, heels touching to floor, shoulders, hands, and back in a straight line, legs straight. (Parvatasana) Chant this Mantra.

“Aum Khagaya Namaha”

6. Lay down by chest, palms, resting on floor by sides of shoulders, elbows raised, Hips raised slightly up from floor, chest, knees & toes touching to floor, chin up, eye sight forward. Chant this Mantra.

“Aum Pushnay Namaha”

7. Come to Bhujangasana with inhalation and in-retention. Palms resting over floor, fingers spread and pointing forward, chest, body above navel and head, raised up, legs straightened full length, big toes joined, head tilted back, eye sight up. Chant this Mantra.

“Aum Hirangarbhaya Namaha”

8.  Similar to stage 5 above.

Join big toes, hips raised high, legs straight; hands, shoulders and back in a straight line, palms resting on floor firmly, eyes looking to navel, and heels touching to floor. Chant this Mantra.

“Aum Marichai Namaha”

9. Similar to stage No.4 above.

Bring forward right leg, left knee and foot touching to floor, place palms firmly over floor, fingers bent at knuckles and facing forward. Keep face and eye sight up, head slightly bent back.

Chant this Mantra.

“Aum Adityaya Namaha”

10. Similar to stage No. 3 above. (Padahastasana).

Lean down forward by the belt line, put palms on floor, do not allow knees to bend, also try to touch forehead to knees. Chant this Mantra.

“Aum  Savitrai Namaha”

11. Similar to stage No. 2 as above.

Lean down maximum backwards with

Hands up, head and chest tilted back by belt line, Chant this Mantra.

“Aum Arkaya Namaha”

12. Same as stage No.1, Namaskar Mudra; In obeisance and gratitude to Sun God, Chant rhyme

“Aum Bhaskaraya Namaha”

Practice Shavasana (Corps Posture) for ten minutes after Performing Sun Salutation (Surya Namaskar).