Suryanamaskar: Yogi Ashwini ji of Dhyan Foundation

By The salutation to Sun - Suryanamaskar

Suryanamaskar: Yogi Ashwini ji of Dhyan Foundation

Suryanamaskar is the salutation to Sun God which is one of the major sources of prana in this creation. Prana being "The Force" in the universe, that which is responsible for creation, maintenance and transformation in the physical.

The sun's energy vibrates at innumerable frequencies manifesting in the physical as various food/ prana for various living things like trees, leaves, animals, humans etc.

Our Rishis having realized the importance of the sun gave us this sun salutation or Suryanamaskar as we call it which is a part of Surya Yog. It has its own benefits to enumerate. It is a practice to please the Sun God wherein one draws prana that is the sun's energy through the five senses called the paanch indriyas. This is very useful in bringing about a balance at the levels of the koshas - Annamaya (physical), Pranamaya(Pranic), Manomaya(Intellect), Vigyanmaya(Intuitive) and the Ananadmaya(complete bliss) koshas of an individual that is in all the layers of a being thereby bringing about the sthirta and strength from the core to the periphery.

Word of caution: Suryanamaskar should be practiced by people who have gone through the basic steps of Yog under the guidance and supervision of a Guru. This is not for the beginners as the practice requires a certain level of poise, flexibility and strength in the body.

Starting with the Suryanamaskar, the awareness should always be at the manipurak chakra which is also the chakra of the suns energy.

We begin by offering Jal (water) to the Sun God . It can be done at only two times that is the sun rise and the sun set as at these two times the pranic frequency of the sun is most conducive to a human beings state of balance. Hence if someone performs Suryanamaskar at these two specific times the circulation of blood (Rudhir) helps the person attain a reddish glow like that of the rising or the setting sun. According to Manu Maharaj if we do Surya Sadhna while chanting the Shree Gayatri Ji Mantra one can attain freedom from diseases. Such is the importance of Sun given by our ancients.

Stand facing the Sun holding the pitcher of water at the Anahat level (heart level), offer water to Sun God with complete reverence, chanting

"om suryay namah om

om surya surya jyoti namah om".

First step: Surya Pranam Asana In the first step we offer salutations to the sun with our hands joined in front of us at the Anahat level. This results in better concentration and induces calmness.

Second step: Hasta Uthaan Asana: Start by taking your hands up, stretching your body completely bend a little to the back. The movement has to be very gentle and smooth to avoid any damage to the back. This asana helps stretch all the organs in the abdominal region and improves digestion. The arms and shoulder muscles are also exercised and the spinal nerves are toned.

Third Step: Padhasta Asana: Then come down slowly and gently bending forward with your palms flat on the ground. Remember that your back should not be making an arch or slouching forward and your knees should not be bent. It helps in eliminating and preventing abdominal ailments, helps reduce weight from this region. It also improves digestion. Further the spine becomes supple.

Fourth Step: Ashwa Sanchalan Asana: Then you take one leg forward, knee bent and resting your chest on the knee you look up arching your back. Palms flat on the ground and the other leg is absolutely straight stretched back .It massages the abdominal organs thereby improving their functioning. It further strengthens the leg muscles.

Fifth Step: Parvat Asana: Keeping your feet and your palms flat on the ground keep your midriff raised forming a pyramidal shape. Again the knees should not be bent and there should be no unwanted curve in the back. Besides strengthening of the muscles and nerves in the arms and legs, spinal nerves get toned and the circulation especially in the upper spine between the shoulder blades improves.

Sixth Step: Ashtanga Namaskar Asana: With your palms flat on the ground bending your elbows bring your body close to the ground keeping it raised and parallel to the surface doing a single push up. This asana strengthens the arm and leg muscles and develops the chest.

Seventh Step: Bhujang Asana: Resting your body on the ground, hands at the sides of shoulders, palms flat on the ground with elbows close to your body, raise the torso looking up. It improves circulation in the back region and tones the spinal nerves. It also stimulates digestion, tones the liver and massages the kidneys. This asana also tones the reproductive organs.

Then doing these seven exercises in the reverse order stand up straight. This one set of seven exercises along with the reverse ones forms one step of Suryanamaskar. The trick is to do these seven steps in seven minutes. The point to be remembered is that each step has to be done in a correct manner. Doing a thing correctly once is any time better and beneficial than doing it a hundred times in the wrong manner.

Always take notice of the fact that while doing the steps the knees should not be bent and the back should not be curving at any point even while bending forward.

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See also: Suryanamaskar, Yoga, Yoga and Health, Yoga Systems, Yoga Positions)