The sun (Surya) is supposed to be the deity for health and long life. Suryanamaskara means to offer prostrations to the Sun, is usually practiced both at sunrise and sun set, facing the sun, after chanting the following prayer verse:
Om Suryam Sundaralokanathamamritam
Vedantasaram Sivam,
Jnanam Brahmamayam Suresamamalam
Lokaikachittam Svayam;
Indradityanaradhipam Suragurum
Trailokyachudamanim,
Brahma-Vishnu-Siva-Svarupahridyam
Vande Sada Bhaskaram
Meaning:
I always adore Surya, the Sun, the beautiful Lord of he world, the immortal, the quintessence of the Vedanta, the auspicious, the absolute knowledge, of the form of Brahman, the Lord of the gods, ever-pure, the one true consciousness of the world itself, the Lord of Indra, the gods and men, the preceptor of the gods, the crest-jewel of the three worlds, the very heart of the forms of Brahma, Vishnu and Siva, the giver of light. The ancient scriptures did not mentioned Suryanamaskara, and it is no considered to be part of hatha yoga. But the Indian sage has woven this unparalleled system of all round self-culture into every man’s daily routine of life.
According to some texts, Suryanamaskara comprises sixteen components because the Sun, with all its sixteen aspects, is said to be present only when the whole creation is in the throes of Final Dissolution; but ordinarily, the sun is visible only in its twelve aspects. The Suryanamaskara with sixteen divisions is extremely difficult and it is therefore, generally performed with 12 divisions. For each Namaskara, repeat the twelve names of the sun mentally by turn. The twelve names are:
i. Om Mitraya Namah – Prostration fo Him who is affectionate to all.
ii. Om Ravaye Namah – Prostration to Him who is the cause for change
iii. Om Suryaya Namah – Prostration to Him who induces activity.
iv. Om Bhanave Namah – Prostration to Him who diffuses Light.
v. Om Khagaya Namah – Prostration to Him who moves in the sky.
vi. Om Pushne Namah – Prostration to Him who nourishes all.
vii. Om Hiranyagarbhaya Namah – Prostration to Him who contains everything.
viii. Om Marichaye Namah – Prostration to Him who possesses ras.
ix. Om Adityaya namah – Prostration to Him who is the son of Aditi.
x. Om Savitre Namah – Prostration to Him who produces everything.
xi. Om Arkaya Namah – Prostration to Him who is fit to be worshipped.
xii. Om Bhaskaraya namah – Prostration to Him who is the cause of luster.
Caution:
All the positions, movements of the limbs and breathing must be very, very slow and rhythmical. Sudden jerks of any part of the body and hard inhalation and exhalation in quick succession including retention of breath causing strain in the lungs, should be completely avoided.
Technique:
Position No.1: Face the sun, fold the hands, keep the palms together touching the middle of the chest with both thumbs, keep legs together and stand erect.
Position No.2: Slowly inhale and raise the arms overhead. Bend backward.
Position No. 3: Slowly exhale and bend forward till the palms are kept flat in the line with the feet. Touch the knees with your head keeping the legs straight without bending. In the beginning there may be slight bend at the knees to effect this, but after some days’ practice, the legs could be kept straight.
Position No. 4: After slow and deep inhalation, move the right leg from the body in a long backward step. Keep the hands and the left foot firmly on the ground without moving, raise the head, and look forward. The left knee should be between the hands.
Position No. 5: Retain the breath. Move the left leg and keep the left foot along with the right foot, thus making the body a straight line. The entire weight of the body should rest on the hands and toes.
Position No. 6: Exhale, slowly lower the body and let the eight limbs of the body – two toes, two knees, two hands, chest and forehead-alone touch the floor. The abdominal region is to be kept slightly raised.
Position No. 7: With inhalation, slowly raise your head and bend the spine backward as much as possible.
Position No. 8: Exhale, slowly lower your head and raise the body, the toes and hands resting on the floor.
Position No. 9: Inhale and bring the left foot along the level of the hands. The right foot and knee should touch the ground. Look forward (Same as Position No. 4).
Position No. 10: Exhale, bring the right leg also forward and come back to Position No. 3.
Position No. 11: Inhale and raise the hands overhead and bend backward as in No. 2.
Position No. 12: Slowly bring your hands as in Position No. 1. Simultaneously exhale and relax in Tadasana. This is one Namaskara.
The one cycle (1-12) constitutes half round. Repeat position 1 to 12, placing the left foot back and right foot forward in position 4 & 9. This constitutes one complete round.
Suryanamaskara is a process of yogasana (yogic postures) and pranayama (regulated breathing). The twelve different spinal stretching movements bring about the general flexibility of the body preparing it for sanas and pranayama. The vertebral column is bent forward and ……….. in correct breath. For a person with stiff limbs and spine the suryanamaskara exercise is a boon to bring back lost flexibility. Dermatological disorder are prevented and these who already have them can be cured.
Benefits:
Number of cycles: The number may be increased according to each one’s capacity. For the elimination of toxins, more cycles practiced very swiftly are recommended for advanced students only. There are persons who can do 108 namaskaras at a stretch without great strain.
Limitation:
Pregnant women should not continue its practice after the 3rd month of pregnancy. |
