The Sun Salutation (Surya Namaskara) limbers up the whole body in preparation for the asanas. It is a graceful sequence of twelve positions linked by a continuous flowing motion and accompanied by five deep breaths. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. One round of Sun Salutation consists of two sequences, the first leading with the right foot, and the second leading with the left. Throughout the round harmonise all your movements with your breathing. Start by doing four rounds and gradually build up to twelve rounds. Further the concentration has to be focused on a particular chakra for each posture and a particular mantra — name of the sun has to be chanted for each pose, as per details below.
Surya Namaskara can be done slowly for spiritual benefits and quickly for physical benefits like weight reduction, etc. It is performed in the open air, facing the sun, at sunrise and sunset visualising the sun while doing.
For people with limited time, the combination of Sun Salutation followed by Pranayama is excellent because it stretches and strengthens all the major muscle groups in the body and exercises the respiratory system and brings lot of mental peace and clarity.
Namaskarasana
Stand facing the direction of the sun with both feet touching. While exhaling, bring the hands together, palm-to-palm, at the heart. Exhale. Chant Om Mitraaya Namaha.
Hasta Uttanasana
While inhaling, raise the arms upward. Slowly bend backward, stretching arms above the head. Inhale. Chant Om Ravaye Namaha.
Padhastasana
Exhaling slowly bend forward, touching the earth with respect until the hands are in line with the feet, head touching knees. Exhale. Chant Om Suryaaya Namaha.
Ashwasanchalana
While inhaling move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head. Inhale. Chant Om Bhaanve Namaha.
Parvatasana
While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch. Gently push the back backwards so that both the feet touch the ground. Exhale. Chant Om Khagaaya Namaha.
Ashtangpranipatasana
Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under. Retain. Chant Om Pooshney Namaha.
Bhujangasana
Inhaling slowly raise the head and bend backward as much as possible, bending the spine to the maximum keeping both the feet together. Inhale. Chant Om Hiranayagarbhaay Namaha.
Parvatasana
While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch. Gently push the back backwards so that both the feet touch the ground. Exhale. Chant Om Marichaye Namaha.
Ashwasanchalana
Inhaling, move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head. Inhale. Chant Om Adityaaya Namaha.
Padhastasana
Exhaling slowly bend forward, touching the earth with respect until the hands are in line with the feet, head touching knees. Exhale. Chant Om Savitre Namaha.
Tadasana
While inhaling raise the arms upward. Slowly bend backward, stretching arms above the head. Inhale. Chant Om Arkaaya Namaha.
Namaskarasna
While exhaling, stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. Exhale. Chant Om Bhaaskaraaya Namaha.
The author is a yoga practitioner and can be contacted at Sejushah_india@yahoo.co.in or 9480336770
