Greeting the Sun with Surya Namaskar

Surya Namaskar practice should be performed every morning at sunrise. This practice is a complex of yoga poses that provide a good physical workout for the whole body and saturate it with energy.

Features and Benefits

Such a yoga technique is presented as a request to the Sun to endow the practitioner with strength and talent. Raising his hands up, he makes a gesture of respect to the sky and life, which begin with the breathing cycle. Going down, there is a reunion with the earth. Folding his hands in namaste, the practitioner connects in himself the energy of heaven and earth and recognizes that his body is the central point between heaven and earth.

In a classic session, it is proposed to perform twelve asanas in two sets, the difference of which lies in the stance of the extended leg. A separate pose is accompanied by elements of the respiratory act - inhalation or exhalation. However, in the middle (at the 6th asana) of the circle, the breath is held. Many practitioners recommend adding a mantra when performing each movement. This type of exercise is practiced as an independent technique, and is also suitable as a warm-up and physical preparation for other types of yoga.

Mantras

The mantra is designed to influence the energy and mind of the practitioner using special sound pronunciations. Surya Namaskar mantras represent not only various names of the Sun, but also represent a source of eternal energy of the luminary. By regularly performing the practice of worshiping the Sun with the pronunciation of mantras, the practitioner will feel awakening, improvement of the general condition, increase of wisdom, strength and attentiveness.

Before pronouncing each one, the sound “Om” is usually used, which enhances the effect of subsequent sounds. The following sound combinations are used individually for the pose entering the lesson:

• …Mitraya Namaha - “To the Friend”
• …Hrim Ravaye Namaha - “To the Shining One”
• …Hrum Suryaya Namaha - “To the Sun”
• …Hraim Bhanave Namaha - “To the Brilliant One”
• …Hraum Khagaya Namaha - “To the One Swimming in the Sky”
• …Hraha Pushne Namaha - “To the Nourishing One”
• …Hram Hiranyagarbhaya Namaha - “To the Golden Embryo”
• …Hrim Marichayya Namaha - “To the Radiant One”
• …Hrum Adityaya Namaha - “To the Original One”
• …Hraim Savitri Namaha - “To the Luminary”
• …Hraum Arkaya Namaha - “To the Bright, Radiating One”
• …Hraha Bhaskaray Namaha - “To the Illuminator”

Exercise Complex

The Surya Namaskar exercise complex includes twelve positions aimed at revealing all aspects of the practitioner, i.e., to complete the practice, it is necessary to perform 24 exercises in sequence. They must be done smoothly and observing a certain breathing cycle.

For Beginners When performing Surya Namaskar for beginners, it is necessary to focus more on the technique of performing poses: the correct position of the body, feeling the muscles, and then gradually connect the correct breathing technique.

1. Pranamasana: - the practitioner should stand upright at the edge of the mat, connecting or slightly directing the feet away from each other; - in front of oneself at the level of the chest, bring the hands together, connecting them with palms to each other, fully exhaling, concentrating consciousness on the force field between the palms and the inner energy in the chest area.
2. Hasta Uttanasana: - air is slowly inhaled when standing in position; - slowly raise both straightened arms above yourself, turning your palms towards the sky; - carefully lean back, bending and stretching the whole body along all sections of the spine; - tilt your head back as well, concentrating on the stretching of the back muscles.
3. Padahastasana: - a smooth exhalation is made during the transition; - slowly bend forward, keeping your legs unbent; - place your hands outside your feet on the mat or just slightly touch it, maintaining balance; - try to put your head to your kneecaps, keeping your back straight and concentrating on the tension of the pelvic muscles.
4. Ashva Sanchalasana: - leaving your hands near your feet, you should take your right leg to the maximum position back with emphasis on the knee and toe, and leave the left leg in its original position, bent at the knee; - the pelvis is moved forward, a bend is made in the back area and the gaze is directed upwards in front; - slow inhalation is done when the chest area is shifted, tension is felt in all muscles from the hips to the head.
5. Chaturanga Dandasana : - a smooth exhalation is made throughout the transition; - the bent left leg is moved to the second and placed next to it; - it is necessary to straighten your back and arms; - the heels are pointed upwards, and the gaze should be kept down in front of you.
6. Ashtanga Namaskara: - exiting the previous pose, the breath is held; - the knees are bent, and they are lowered to the floor; - smoothly lower the chest area one by one, then the chin, leaving the pelvic area raised, and the back bent; - concentration on the back muscles.
7. Bhujangasana : - slow inhalation during the exercise; - the hips are lowered simultaneously, and with a gentle push, the chest area is directed slightly upwards and forward; - the spinal column is maximally bent, the head is directed upwards; - the lower half of the body is located on the floor, the upper rests on the hands.
8. Parvatasana: - air is exhaled when performing the pose; - keeping all limbs straight, the buttocks are smoothly raised; - the head is lowered down to the hands and is located between them, the gaze is directed towards the knees; - concentration on the neck muscles.
9. Ashva Sanchalasana: - the lungs slowly fill with air when performing the exercise; - the left leg is carefully moved towards the hands forward and placed between them on the same line, and the other bends and serves as a support; - the pelvic area due to the bending in the spine area moves in a straight direction, the gaze is directed upwards in front.
10. Padahastasana: - exhalation when performing asana; - carefully bring the outstretched leg to the other and straighten them with the buttocks raised upwards; - rest your head against your kneecaps, and leave your hands unchanged.
11. Hasta Uttanasana: - slow inhalation of air is done; - simultaneously raise the upper part along with straightening the arms above yourself; - achieve a bend in the spine by lowering the head back; - concentration on the back muscles.
12. Pranamasana: - carefully inhale the air, exiting the previous position; - straighten the whole body and combine the hands, directing the palms towards each other at the level of the chest; - concentrate energy in the chest. Then continue to repeat all asanas, only in the fourth and ninth poses change legs, i.e., the left leg is taken back, and the right remains in front. Also, upon completion of entering each pose, it is recommended to pronounce the mantra. A beginner needs to complete the entire complex.

For Experienced

Practitioners with an intermediate level of training, the previously considered Sun Salutation complex is recommended to be repeated up to 6-8 full cycles. In this case, you can choose a different pace, for example, half at a slow pace, half at a fast pace, or two cycles quickly, two slowly, two as the body requires.

For Advanced

Practitioners who have been practicing Surya Namaskar for a long time perform up to 12 cycles, also alternating the speed of changing poses. Such a yoga technique as Surya Namaskar is both an independent type of practice and serves as a warm-up before complex exercises. It perfectly combines physical, breathing, mantra-yoga and meditation. It has a beneficial effect on the physical and energetic state of health. igor budnikov