Inhale while stretching the right leg back.
Om Bhanava Namaha, salutation to he who illumines.
This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system.
Exhale while taking the left leg back.
Om Khagaya Namaha, Salutation to he who moves quickly in the sky.
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.
Position 6 (Salute with eight points)
The Breath is held outside in this pose. There is no respiration.
Om Pushne Namaha, Salutation to the giver of strength.
This pose strengthens the leg and arms muscles, develops the chest and exercise the region of the spinal between the shoulder blades.
Inhale while raising the torso and arching the back.
Om Hiranaya Namaha, Salutation to the golden, cosmic self..
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.
Exhale while taking the left leg back.
Om Marichaye Namaha, Salutation to the lord of the Dawn.
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.
Inhale while stretching the right leg back.
Om Adityaya Namaha, salutation to the son of aditi, the cosmic Mother.
This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system.
Exhaling while performing the movement.
Om Savitre Namaha, satutations to Lord of Creation.
This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system.
Inhale while raising the arms.
Om Arkaya Namaha, salutation to he who is fit to be praised.
Breath normally.
Om Bhaskaraya Namaha, Salutation to he who leads to Enlightenment.
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.
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.
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.
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.
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...
Surya namaskara is practiced before other Asanas.
SURYA NAMASKARA: A TECHNIQUE OF SOLAR REVITALIZATION.