Surya Namaskar
SUN SALUTATION
Sun Salutation is one of the finest combinations of body movements. Traditionally, comprising of 12-body positions, where 6 positions are repeated and 2 cycles complete one round, first with right and then left leg. It is excellent as a warm up when done prior to the Asana session and equally fruitful to activate the Psychic Centers and bring about hormonal balance when done by the end of Asana session.
All positions are complementary to each other to promote the alternate contraction and expansion of chest cavity and spinal cord to gain flexibility in spinal cord, activating the glands and internal organs.
The basic foundation of this Asanaa which gives it, its energy, its name (“Sun” the ultimate source of light, life & knowledge) lies in the fact that one should not change the position of hands & feet during one round. The reason to it is, our hands & feet act like 2 electrodes of the battery & when given position, the movements (triangle, Z, plank, cobra) charge the body from head to toe. Even the slightest change in the position of hands & feet breaks the flow of nerve current in the body thereby nullifying the energizing effect of the Asanaa. While performing the Sun Salutation Poses the different names of lord Surya, the sun God, may be recited (one name per cycle). The names, or mantras, which may be recited, are as follows: -
Mitraya Namah
Ravaye Namah
Suryaya Namah
Bhanave Namah
Khagaya Namah
Pusne Namah
Hiranyagarbhaya Namah
Marichaye Namah
Adityaya Namah
Savitre Namah
Akarya Namah
Bhasakaraya Namah
Duration 10 minutes - 20 minutes or 2 to 12 rounds everyday one.
Benefits
Pranic or Mystic
Energizes the nerve channel thereby activating the Chakras & channelising prana to flow in each cell of the body blessing the performer with youth & vitality.Sun Salutation is one of the finest combinations of body movements. Traditionally, comprising of 12-body positions, where 6 positions are repeated and 2 cycles complete one round, first with right and then left leg. It is excellent as a warm up when done prior to the Asana session and equally fruitful to activate the Psychic Centers and bring about hormonal balance when done by the end of Asana session.
All positions are complementary to each other to promote the alternate contraction and expansion of chest cavity and spinal cord to gain flexibility in spinal cord, activating the glands and internal organs.
The basic foundation of this Asanaa which gives it, its energy, its name (“Sun” the ultimate source of light, life & knowledge) lies in the fact that one should not change the position of hands & feet during one round. The reason to it is, our hands & feet act like 2 electrodes of the battery & when given position, the movements (triangle, Z, plank, cobra) charge the body from head to toe. Even the slightest change in the position of hands & feet breaks the flow of nerve current in the body thereby nullifying the energizing effect of the Asanaa. While performing the Sun Salutation Poses the different names of lord Surya, the sun God, may be recited (one name per cycle). The names, or mantras, which may be recited, are as follows: -
Mitraya Namah
Ravaye Namah
Suryaya Namah
Bhanave Namah
Khagaya Namah
Pusne Namah
Hiranyagarbhaya Namah
Marichaye Namah
Adityaya Namah
Savitre Namah
Akarya Namah
Bhasakaraya Namah
Duration 10 minutes - 20 minutes or 2 to 12 rounds everyday one.
Benefits
Body
- Complete exercise to all the major muscles & joints of the body.
- Tones all the muscles of the body & reduces flab thereby helping to control obesity & metabolism in the body.
- Strengthens the spine & abdominal muscles to control nervous system & activity of the internal organs.
- Massages the internal organs & activates the internal glands.
- Brings co-ordination among various systems like respiratory, digestive, endocrine, excretory & reproductive.
- Expands the rib cage & makes it shapely, increases the lung capacity making the breath smooth & easy.
- It is an excellent warm up exercise which balances & regulates the hormones, if, done prior to Asana session.
- Encourages lymph drainage, thereby increasing the immunity & resistance of the body.
Makes the spine flexible, ligaments elastic & supple. - Increases the blood circulation from head to toe thereby acting as an excellent cardiac workout to enhance the blood circulatory system & warming up the body.
Mind
- Increases the blood circulation to the brain & spinal cord.
- Increases concentration & focusing ability.
- Decreases depression, anxiety & mental tension.
- Decreases & regulates sleep disorders, insomnia.
- Increases memory & keeps one alert.
Pranic or Mystic
Balances the Chakras and optimizes their functioning along with Panch pranas (Explained earlier in the book).
To read more about the Procedure, Duration, Contradictions read the book " Yoga Ancient Heritage Tomorrow's Vision by Dr. Indu Arora.