The sanskrit name surya hare refers to sun namaskara means salutions.
Surya namaskara has been handed down from the enlightened stage of the Vedic age. The sun symbolises spiritual consciousness and, in ancient times, was worshipped on a daily basis. In yoga the sun is represented by pingla or surya nadi, the pranic channel which carries the vital, life-giving force.
This dynamic group of asanas is not regarded as being a traditional part of hatha yoga practices as it was added to the original asana group at a later time. However, it is an effective way of loosening up, stretching, massaging and toning all the joints, muscles and internal organs of the body. its versatility and application make it one of the most useful methods of introducing a healthy, vigorous and active life while, at the same time, preparing for spiritual awakening and the resulting expansion of awareness.
Surya namaskara is a complete sadhana, spiritual practice, in itself for it includes asana, Pranayama, mantra and meditation techniques. It is an excellent group of asanas with which to start morning practice. Surya namaskara has a direct vitalising effect on the solar energy of the body which flows through pingala nadi. Regular practice of surya namaskara regulates pingala nadi, whether it is under active or over active. Regulation of pingala nadi leads to a balanced energy system at both mental and physical levels.
Surya namaskara is composed of three elements: form, energy and rhythum. The twelve asana are the physical matrix around which the practice is woven. These asanas generated prana, the subtle energy which activates the psychic body. Their performance, in a steady, rhythmic sequence, reflects the rhythmus of the universe; the twenty-four hours of the day, the twelve zodiac phases of the year and the biorhythms of the body. The application of this form and rhythmus to the body/mind complex generates the transforming force which produces a fuller and more dynamic life.
The ideal time to practise surya namaskara is at sunrise, the most peaceful time of the day. Whenever possible, practise in the open air, facing the rising sun. Sunset is also a good time to practise as it stimulates the digestive fire. Surya namaskara, however, may be practised at any time provided the stomach is empty.
Om Mitraya Namaha, Salutation to the friend of all.
This pose establishes a state of concentration and calmness in preparation for the practice to be performed.
Position 2:(Raised arms pose)
Inhale while raising the arms.
Om Rauaye Namaha, salutation to the shining one.
This pose stretches all the abdominal organs and improves digestion. It exercises the arm and shoulder muscles.
Exhale while bending forward.
Try to contract the abdomen in the final position to expel the maximum amount of air from the lungs.
Om Suryaya Namaha, satutations to he who induces activity.
This pose is useful in eliminating or preventing stomach or abdominal ailments. It reduces excess weight in the abdominal region, improves digestion and helps to remove constipation.