ASHWA SANCHALANASANA

Position 4:(Equestrian pose)

• Place the palms of hands flat on the floor beside the feet.
• Stretch the right leg back as far as possible.
• At the same time, bend the left knee, keeping the arms straight.
• In the final position, the weight of the body should be supported on both hands, the left foot, right knee and toes of the right foot.
• The head should be tilted backward, the back arched and the inner gaze directed upward to the eyebrow centre.

Breathing

Inhale while stretching the right leg back.

Awareness

• Physical: On the stretch from the thigh to the chest or on the eyebrow centre.
• spiritual: On ajna chakra.

Mantra>

Om Bhanava Namaha, salutation to he who illumines.

Benefits

This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system.

PARVATASANA

Position 5:(Mountain pose)

• Take the left foot back beside the right foot.
• Simultaneously, raise the buttocks and lower the head between the arms, so that the back and legs from two sides of a triangle.
• The legs and arms should be straight in the final position.
• Try to keep the heels on the floor in the final pose and bring the head towards the knees,
• Do not strain.

Breathing

Exhale while taking the left leg back.

Awareness

• Physical: On relaxing the hips or the throat region.
• Spiritual: On vishuddhi chakra.

Mantra

Om Khagaya Namaha, Salutation to he who moves quickly in the sky.

Benefits

This pose strengthens the nerves and muscles in the arms and legs. The spinal nerves are toned and circulation is stimulated especially in the upper spine, between the shoulder blabes.

ASHTAANGA NAMASKARA

Position 6 (Salute with eight points)

• Lower the knees, chest and chin to the floor.
• In the final position only the toes, knees, chest, hands and chin touch the floor.
• The knees, chest and chin should touch the floor simultaneously. If this is not possible, first lower the knees, then the chest, and finally the chil.
• The buttocks, hips and abdomen should be raised.

Breathing

The Breath is held outside in this pose. There is no respiration.

Awareness

• Physical: On the abdominal region.
• Spritual: On manipura chakra

Mantra

Om Pushne Namaha, Salutation to the giver of strength.

Benefits

This pose strengthens the leg and arms muscles, develops the chest and exercise the region of the spinal between the shoulder blades.

BHUJANGASANA

Position 7:(Cobra pose)

• Lower the buttocks and hips to the floor,
• Straighening the elbows, arch the back and push the chest forward into the cogra pose.
• Bend the head back and direct the gaze upward to the eyebrows center.
• The things and hips remain on the floor and the arms support the trunk.
• Unless the spinal is very flexible the arms will remain slightly bent.

Breathing

Inhale while raising the torso and arching the back.

Awareness

• Physical: On relaxation of the spine.
• Spiritual: On swadhisthana chakra.

Mantra

Om Hiranaya Namaha, Salutation to the golden, cosmic self..

Benefits

Affects the adrenal glands, sending them a richer supply of blood. Tones ovaries, uterus and liver. Muscles of the back, abdomen and entire upper body are strengthened by the practice of the Cobra Pose. Aids in relief and elimination of menstrual irregularities. Relieves constipation. Limbers spine. People suffering from gas after meals will find this pose very useful. Excellent for slipped discs. It adjusts displacements in the spinal column and tones the sympathetic nerves. Beneficial for back ache due to overwork or long hours of standing.

PARVATASANA

Position 8:(Mountain pose)

• Take the left foot back beside the right foot.
• Simultaneously, raise the buttocks and lower the head between the arms, so that the back and legs from two sides of a triangle.
• The legs and arms should be straight in the final position.
• Try to keep the heels on the floor in the final pose and bring the head towards the knees,
• Do not strain.

Breathing

Exhale while taking the left leg back.

Awareness

• Physical: On relaxing the hips or the throat region.
• Spiritual: On vishuddhi chakra.

Mantra

Om Marichaye Namaha, Salutation to the lord of the Dawn.

Benefits

This pose strengthens the nerves and muscles in the arms and legs. The spinal nerves are toned and circulation is stimulated especially in the upper spine, between the shoulder blabes.

ASHWA SANCHALANASANA

Position 9 : (Equestrian pose)

• Place the palms of hands flat on the floor beside the feet.
• Stretch the right leg back as far as possible.
• At the same time, bend the left knee, keeping the arms straight.
• In the final position, the weight of the body should be supported on both hands, the left foot, right knee and toes of the right foot.
• The head should be tilted backward, the back arched and the inner gaze directed upward to the eyebrow centre.

Breathing

Inhale while stretching the right leg back.

Awareness

• Physical: On the stretch from the thigh to the chest or on the eyebrow centre.
• spiritual: On ajna chakra.

Mantra

Om Adityaya Namaha, salutation to the son of aditi, the cosmic Mother.

Benefits

This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system.

PADANASTASANA

Position 10:(Hand to foot pose)

• This position is repeat of position 3.
• Bring the right foot forward next to the left foot.
• Straighten both knees.
• Bring the forehead as close to the knees as possible without straining.

Breathing

Exhaling while performing the movement.

Awareness

• Physical: On the pelvic region.
• Spiritual: On swadhisthana chakra.

Mantra

Om Savitre Namaha, satutations to Lord of Creation.

Benefits

This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system.

HASTA UTTHANASANA

Position 11:(Raised arms pose)

• Raise and strech both arms above the head.
• Keep the arms separrated, shoulder width apart.
• Bend the head, arms and upper trunk backward.

Breathing

Inhale while raising the arms.

Awareness

• Physical: On the stretch of the abdomen and expansion of the lungs.
• Spiritual: On vishuddhi chakra.

Mantra

Om Arkaya Namaha, salutation to he who is fit to be praised.

PRANAMASANA

Position 12:(Prayer pose)

• Keep the eyes closed.
• Remain standing upright with the feet together.
• Slowly bend the elbows and place the palms together in front of the chest in namaskara mudra, mentally offring homage to the sun, the source of all life.
• Relax the whole body.

Breathing

Breath normally.

Awareness

• Physical: On the chest area.
• Spiritual: On anahata chakra.

Mantra

Om Bhaskaraya Namaha, Salutation to he who leads to Enlightenment.

Positions 13-24

The twelve positions of surya namaskara are practiced twice to complete one round.

Position 1 to 12 constitute half a round.

n the second half, the positions are repeated with two small changes:

1.In position 16, instead of stretching the right foot backward, stretch the left foot back.

2.In position 21, bend the right leg and bring the right foot between the hands.

Conclusion

On the completion of each half round, lower the arms to the side, relax the body and concentrated on the breath until it returns to normal. After completing surya namaskara, practice shavasana for a few minutes. This will allow the heartbeat and respiration to return to normal and all the muscles to relax.

Practice note

In reference to position 4: when practicing surya namaskara for general or therapeutic purposes, begin by placing the right leg back to activate pin gala nadi as described above: if practicing for mental concentration or for a more meditation effect, begin with the left leg which will activate ida nadi.

Beeja mantras

As an alternative to the twelve names of sun, there is a series of beeja mantras or seed syllables. Beeja mantras do not have any literal meaning but set up powerful vibrations of energy within the mind and body. The beeja mantras are six in number and repeated consecutively in the following order, Four times during a complete round of surya namaskara:

Om Hraam

Om Hreem

Om Hroom

Om Hraim

Om Hraum

Om Hrah.

When surya namaskara is practiced too fast to repeat the sun mantra, the beeja mantras may be used.

Duration

For spiritual benefits, practice 3 to 12 rounds slowly. For physical benefits, practice 3 to 12 rounds more quickly. Beginners should start with 2 or 3 rounds and add one more round every few weeks to avoided fatigue. Advanced students may practice a larger number of rounds, however, strain should be avoided at all times. In special cases, a daily practice of 108 rounds may be undertaken for purification, but only under expert guidance...

Sequence

Surya namaskara is practiced before other Asanas.

SURYA NAMASKARA: A TECHNIQUE OF SOLAR REVITALIZATION.