| Introduction |
The
term Surya Namaskaara means 'salutation to Sun'. Surya Namaskaara
is an exercise sequence, which has both the physical and the spiritual
aspects. On the physical side, it involves a series of aasanas or
yogic postures, which provide the body with a most complete exercise.
Virtually all the parts of the body, including the thoracic and
abdominal organs, are exercised and rejuvenated with vitality. Spiritually,
the Surya Namaskaara is method of propitiating the Sun-god and enjoying
his blessings. These include faster progress in meditation, a sharp
intellect, a sound health, and acquisition of spiritual wisdom.
Surya Namaskaara consists of three important elements each of which
needs to be carefully attended to for maximum possible benefits.
If proper attention is not given to detail, the results may not
be attained in full.
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1.
Aasanas or bodily postures: Surya Namaskaara is an exercise
sequence involving twelve different body postures, as if to signify
the twelve signs of the zodiac through which passage of the Sun
results in the formation of twelve months of a year. This exercise
involves six postures, which proceed in one direction, and another
six, which mark the return to the original position. It is virtually
equivalent to the Sun traversing six signs of the zodiac to give
rise to one 'ayana' of six months and returning through another
six signs to give rise to another ayana, thus constituting the Uttaraayana
(the northerly course ) and the Dakshinaayana ( the southerly course).
The completion of a cycle of Uttaraayana and Dakshinaayana brings
the Sun back to its original position from where the next solar
cycle starts. Even as the apparent movement of the Sun through the
zodiac is of importance to astrologers, so also is the practice
of the Surya Namaskaara to them.
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2.
Breathing: Yogic practices lay great stress on regulation
of breathing which helps the yogi to gain control over the life
force within the body as well as outside. Synchronisation of breathing
with physical postures is thus an important constituent of the practice
of Hatha yoga. In Surya Namaskaara the different postures
when correctly practised appear rhythmical, one naturally leading
to the other. The sequence of breathing, consisting of inhalation,
exhalation or retension, has also been advocated as it would most
naturally be during the various postures. It requires some extra
attention in the beginning to be able to synchronise the breathing
with the physical posture. With practice, the sequence of posture
and breathing would get integrated and appear natural. Obviously,
the best results from the practice of Surya Namaskaara can only
be expected when the posture and the breath proceed in harmony.
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Yantras And Their Uses |
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3.
Incantations
or Mantras : Surya Namaskaara is not undertaken merely as a
physical exercise though it is eminently qualified to be levelled
as the most effective bodily exercise. It is practised with a religio-spiritual
intent as well. The propitiation of the Sun is one intent, and the
consequent spiritual benefit accuring from a benevolent Sun the
other. Each of the twelve postures of this exercise sequence is
associated with a mantra or potentiated incantation. A specific
mantra has to be chanted as a specific posture in the sequence is
attained. it is thus a synchronisation of posture, breath and mantra,
all together proceeding in a sequence. Each of the mantras literally
is an affirmation salutation to the Sun. But those who know about
the mantras are also aware that the literal meaning of a mantra
is of little consequence. It is the energy hidden in the structure
of the mantra that is of significance. It produces a tremendous
impact, often in a highly subtle manner, when uttered in the prescribed
manner and sequence. Since the mantras here involve a form of worship
of the Sun, the element of devotion becomes important. The Surya
Namaskaara is thus a physical exercise (body postures) integrated
with praanaayaama (controlled breathing) and devotioned worship
(chanting of mantra).
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| The
Sequence of Postures |
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It
is appropriate now to describe the various postures that constitute
the different steps of the Surya Namaskaara.
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| Fig.
1
: Namaskaaraasana (the prayer) |
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Stand
erect facing east, feet together. The feet, buttocks, back,
neck and head should lie in the same vertical plane. Fold
the two hands together in front of the chest, eyes closed
and body relaxed.
Breathe naturally. |
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| Fig.
2
: Oordhva Namaskaaraasana ( the prayer with raised arms )
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Raise both arms above the head, hands folded together. Carry
the arms as far back as possible, extending the spine at the
same time.
Inhale the breath while raising the arms. |
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| Fig.
3
: Hastapaadaasana ( the forward bending ) |
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Bend
forwards, withdraw the stomach and place the palms of both
hands on the ground on either side of the of the feet. Keep
the legs straight at the knees. This posture should be attained
gently without exerting too much. It may not be possible in
the beginning to attain the final position as described here.
Exhale while bending forward.
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| Fig.
4
: Ashwa Sanchaalanaasana (the horse) |
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Retaining
the hands where they are ( on the ground on either side
of feet), stretch the right leg backwards as far as it goes,
bending the left leg at the same time, without altering
the position of the left foot .
Inhale
deeply while this posture is being attained.
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| Fig.
5
: Parvataasana (the mountain) : |
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Move
the right foot forward and the left foot backwards so that
the two feet lie side by side. Lower the head, left the buttocks
as high up as possible. The legs and arms must be straight
and the soles of the two feet must be on the ground, the heels
also touching the ground.
Exhale deeply as this posture is attained.
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| Fig.
6
: Ashtanga Namaskaaraasana ( salutation with eight points) |
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This
posture is so called because eight body points ( two hands,
two knees, two feet, chest and forehead) are made to touch
the ground. Lower the body and let the feet and the knees
touch the ground. Pull the abdomen in while lowering the chest
and the forehead to the ground even as the hands remain on
the ground close to the chest. The hips and the abdomen have
to be pulled up to keep them off the ground.
Hold the breath outside.
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| Fig.
7
: Sarpaasana ( the cobra ) |
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Straighten
the arms while arching the head and the spine backwards. Lower
the hips. Only the hands and feet should touch the ground
while the rest of the body remains of the ground.
Inhale deeply, filling the chest with air.
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| Fig.
8
: Parvataasana ( the mountain ) |
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Regain
the position as shown in fig. 5
Exhale while attaining this
position.
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| Fig.
9
: Ashwa Sanchaalanaasana ( the horse ) |
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Attain
the position shown in fig. 4. The right leg must be extended
backwards and the left leg brought forwards.
Inhale deeply.
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| Fig.
10
: Hastapaadaasana ( the forward bending ) |
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Come
back to the position shown in fig. 3.
Exhale deeply.
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| Fig.
11
: Oordhva Namaskaaraasana ( the prayer with raised arms ) |
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Attain
the position shown in Fig. 2.
Inhale while the body and the arms are lifted up.
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| Fig.
12
: Namaskaaraasana ( the prayer ) |
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Return
to the same position as Fig. 1.
Breathe normally. |
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This
brings us to the original position wherefrom the next cycle of Surya
Namaskaara can be commenced. In fact, a complete cycle of Surya
Namaskaara would consist of two cycles of twelve postures each,
a total of twenty-four positions. In the second set of twelve postures,
instead of stretching the right leg backwards in the Ashwa Sanchaalanaasana
( Fig. 4), it is the left leg which is extended backwards. Similarly,
in step 9 ( Fig. 9 ) in the Ashwa Sanchaalanaasana, it is the left
leg that remains stretched while the right leg is brought forwards.
The cycle of twenty-four steps thus makes the whole sequence properly
balanced.
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