Surya Namaskar, or the Sun Salutation is composed of a series of twelve yoga postures performed in sequence. Last five yoga postures are basically repetition of first five yoga asanas in reverse order. Surya Namaskar was not a formal part of traditional Hatha Yoga, but it has so much value that it has been now accepted as a part of Hatha Yoga. It is generally now used as a warm-up exercise before the asana practice. If there is a shortage of time, just Surya Namaskar practice provides substantial benefit.

 

It is typically performed in the open air, facing the sun, at sunrise. For each of the postures, there is a particular breathing pattern to be followed inhalation for the backward bends and exhalation for the forward bends. For each posture a particular mantra of the sun has to be chanted.

Posture, Breath, and corresponding Mantra

1. Pranamasana (Prayer Pose) - Normal Breath - Om Mitraaya Namaha
2. Hasta Uttanasana (Raised Arms Pose) - Inhale - Om Ravaye Namaha
3. Padahastasana (Toe Touch Pose) - Exhale - Om Suryaaya Namaha
4. Ashwa Sanchalanasana (Equestrian Pose) - Inhale - Om Bhaanve Namaha
5. Parvatasana (Mountain Pose) - Exhale - Om khagaaya Namaha
6. Ashtanga Namaskara (Salute with eight limbs) - Hold breath - Om Pooshney Namaha
7. Bhujangasana (Cobra Pose)- Inhale - Om Hiranayagarbhaaye Namaha
8. Parvatasana (Mountain Pose) - Exhale - Om Mareechaye Namaha
9. Ashwa Sanchalanasana (Equestrian Pose)- Inhale - Om Adityaaya Namaha
10. Padahastasana (Toe Touch Pose) - Exhale - Om Savitre Namaha
11. Hasta Uttanasana (Raised Arms Pose)- Inhale - Om Arkaaya Namaha
12. Pranamasana (Prayer Pose) - Exhale - Om Bhaaskaraaya Namah

Minimum Rounds

One round of Sun Salutation consists of two sequences, the first leading with the right foot in positons 4 and 9, the second leading with the left. Hands must be in one place from positons 3 to 10 and movements should match with the breathing. It is good to start by practicing four rounds and gradually build up to twelve rounds.

 

Benefits of Surya Namaskara

• It activates digestion and gets rid of constipation and dyspepsia.
• Strengthens abdominal muscles.
• Thoroughly ventilates the lungs, and oxygenates the blood.
• Tones up the nervous system and improves memory.
• Promotes sleep and calms anxiety.
• Normalizes the activity of the endocrine glands - especially the thyroid gland.
• Refreshes the skin. Prevents Skin disorders.
• Improves muscle flexibility.
• Prevents loss of hair and graying.
• Helps reduce fat.
• Reduces abnormal prominence of the Adam's apple.
• Eliminates unpleasant smells from the body.
• Lends grace and ease of movements to the body.
• Revives and maintains the spirit of youthfulness.
• Broadens chest and beautifies arms.
• Makes the spine and waist flexible.
• Produces health, strength, efficiency and longevity.
• In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles. Suppresses menstrual irregularity and assists in easy childbirth.

Who should NOT do Surya Namaskara?

• Pregnant women should not practice.
• Patients of Hernia and high blood pressure.
• People suffering from back conditions.
• Women should avoid Surya Namaskara during menses.

8e717222-ddc2-487e-b517-c8a2262e302a|14|4.1

I had stared doing Asanas on my own through reading the books. But for many years I always struggled in deciding as how many Asanas I should do everyday for a healthy life. According to scripture there are more than 8 million Asanas. So, it is impossible for an individual to do all the Asanas everyday. So I decided to do research and talk to experienced Yoga teachers. And finally, a teacher from one of the best schools of yoga suggested me that just 12 basic postures brings out the essence of all major Asanas.

Everyday Challenge

In our today’s life, we always face the shortage of time. Many of us want to do Asanas everyday but due to shortage of time, we put it off. I am sure that some other friends have the same challenge of deciding how many Asanas they should do everyday? So, I thought to put this information together.

Basic Positions

Asanas are generally performed in four different positions –

1. Standing
2. Sitting
3. Supine
4. Prone

So for the simplicity I created four different categories. And then, I have chosen 5 Asanas for each position. These Asanas includes those 12 basic postures.

Please note that the Asana at number 0 (Zero) in each position must be performed in the beginning and at the end of each Asana of the respective category. It provides rest and relaxation for each pose.

Standing Position
0. Tadasana (Mountain Pose)
1. Surya Namaskar (Sun Salutation)
2. Trikonasana (Triangle Pose)
2. Vrikshasana (Tree Pose)
4. Veeraasna (Warrior Pose)
5. Sirshasana (Headstand Pose)

Note: Sirshasana involves sitting and standing upside down. But for simplicity I have put it under Standing Position.

Sitting Position
0. Sukhasana (Easy Pose)
1. Padmasana (Lotus Pose)
2. Vajrasana (Diamond Pose)
3. Gomukhasana (Cow-face Pose)
4. Paschimothanasana (Seated Forward Bend)
5. Ardha Matsyendrasana (Spinal twist)

Supine Position
0. Shavasna (Corpse Pose)
1. Sarvangasana (Shoulderstand)
2. Halasana (Plow pose)
3. Matsyasana (Fish pose)
4. Chakrasana (Wheel pose)
5. PavanMuktasana (Wind Relieving Pose)

Note: Chakrasana is performed in four different ways using Standing, Suspine and Prone. The simplest way is to do in Supine Position, however performing in Standing Position is an ideal way to do.

Prone Position
0. Makarasana (Frontal Corpse)
1. Bhujangasana (Cobra Pose)
2. Shalabhasana (Locust Pose)
3. Noukasana (Boat Pose)
4. Dhanurasana (Bow Pose)
5. Mayurasana (Peacock Pose)

 

Note: Noukasana is also performed in Supine Position. Noukasana in Prone position is also called Superman pose.

If there is a shortage of time, then I choose the following five Asanas:

• Surya Namaskar (Sun Salutation)
• Chakrasana (Wheel pose)
• Mayurasana (Peacock Pose)
• Sarvangasana (Shoulderstand)
• Halasana (Plow pose)

If there is really no time for five Asanas, then I just choose Surya Namaskar (Sun Salutation).

-----Always End With Shavasna (Corpse Pose) ----------

Key Mantra

It does not matter how many postures you were able to do, but the essential part is how many postures you were able to do naturally and correctly. If an Asana is not done correctly then it will not yield the complete benefit.

da15f6ac-26dc-4dcf-9461-05251deabadb|4|3.5

Yoga is a Sanskrit word, it is derived from the root word 'Yuj', which means to unite. It refers to the union with the divine by integration of mind, body and spirit. The history of yoga can be traced back to Rig Veda. Rig Veda is one of the four texts which are the basic foundation of Sanatan Dharma (Eternal Religion), now commonly known as Hindu religion. Veda means knowledge and Rig Veda is the world's oldest known text of any Indo-European language. The knowledge of Vedas was preserved in India for more than 10,000 years by oral tradition alone and was not put in writing until 1700 BCE.

The knowledge of Yoga in Vedas is known as Vedic Yoga. Vedic Yoga was envisioned by Vedic seers of the Angirasa (father of Brihaspati) and Bhrigu families. The most important seven seers were Vasishta, Vamadeva, Bharadvaja, Gritsamada, Vishvamistra, Kanwa and Atri. The Vedas contain a comprehensive key to cosmic evolution as well as to human spiritual unfolding and unlocking of all the laws of the universe. According to Vedas, there are three types of Yoga, they are:

1. Mantra Yoga – Manifestation of divine word - creative vibration of “Om” – Rig Veda
2. Prana Yoga – Manifestation of the energy of consciousness through Pranayama - Yajur Veda
3. Dhyana Yoga – Yoga of meditation – Sama Veda

The complete knowledge of Yoga was again given by Lord Krishna (3228 BCE) in Bhagavad Gita. Later, one branch of Yoga was further expanded by Patanjali (2 BCE) in Patanjali Yoga Sutra and Swami Svatmarama (15 CE) in Hatha Yoga Pradipika.

Krishna taught mainly four paths of yoga. Any one path of yoga is sufficient for an individual to get connected to the divine, if practiced with dedication and sincerity. They are:

1. Karma Yoga - Yoga of action
2. Jnana Yoga - Yoga of knowledge
3. Bhakti Yoga -Yoga of devotion
4. Raj Yoga - Yoga of meditation

Patanjali mainly focuses on Raj Yoga which was earlier described by Lord Krishna. He provided eight “limbs” of Yoga practice. They are:

1. Yama – Principles
2. Niyama – Personal disciplines
3. Asana – Yogic positions or postures
4. Pranayama – Yogic breathing
5. Pratyahara – Withdrawal of the senses
6. Dharana – Concentration on object
7. Dhyana – Meditation
8. Samadhi – Super-conscious state leading to salvation

Today, Raj Yoga is more popular in its Hatha Yoga form. Hatha Yoga means forceful yoga or Yoga by force. Swami Swatmarama provided the knowledge of Hatha Yoga based on his own yogic experiences which include:

1. Asana - Yogic positions or postures
2. Pranayama - Breathing exercises
3. Chakras - Nexus of Metaphysical and/or biophysical energy
4. Kundalini - Coiled up energy originating from base of the spine
5. Bandhas – Binding of energy from leaking out
6. Kriyas – Literal meaning is action, but different school of yoga defines it differently
7. Shakti – Potential to produce or use energy
8. Nadis – Literal meaning is nerves, veins constitutes channels of flow of vital force
9. Mudras – Gestures made with the hand or fingers (Just imagine Buddha)


Most individuals generally define Yoga as Asana or fitness exercises which are nothing but the first step of Hatha Yoga. No matter if you are just doing yoga-asana, but the most important thing is you have to be regular in practice to experience the benefits. It does not matter whatever time you can allocate from your daily life, it can be 30 minutes or an hour; you must be as regular as you brush your teeth.

I have mostly practiced Yoga in the form of Asana for more than 20 years now and based on my experience I can say that modern medicine has its own value and place but continuous practice of yoga can keep a person healthy at mind, body and spiritual level without any side affects.

46cf4458-9d0e-4165-b193-4d20971daed4|4|4.3