Sun Salutations, Surya Namaskara

Surya Namaskara - Sun Salutations

Surya Namaskara means "salute to the sun"

This is a common sequence of asanas. Its origin lie in a worship of Surya, the Hindu solar deity. This sequence of movements and asanas can be practised on varying levels of awareness, ranging from that of physical exercise in various styles, to a complete sadhana which incorporates asana, pranayama, mantra and chakra meditation.

Practice:
Surya Namaskara is recommended to be performed on an empty stomach. It is generally practiced in the morning before breakfast or in evening
In some traditions, 12 Surya Namaskaras are performed at one practice. If starting that practice for the first time, it is generally started with fewer (3 to 6) Namaskaras per day, and then gradually increased to 12 Namaskaras per session by the time a week is over.

Shavasana is practiced at the end of practice for rest.
Pranayama is synchronized with asanas.

Mantras are pronounced at the start of each Surya namaskara.

There are a total of 8 different asanas in the sequence of the 12 asana changes of Surya namaskara. Some asanas are repeated twice in the same cycle of a Surya Namaskara.
In a traditional Hindu context, Surya Namaskara is always performed facing in the direction of the rising (east) or setting (west) sun.

Mantras are pronounced at the start of each Surya namaskara.
12 names of Sun are chanted in each mantra.
om mitrāya namaḥ
om ravaye namaḥ
om sūryāya namaḥ
om bhānave namaḥ
om khagāya namaḥ
om puṣṇe namaḥ
om hiraṇya garbhāya namaḥ
om marīcaye namaḥ
om ādityāya namaḥ
om savitre namaḥ
om arkāya namaḥ
om bhāskarāya namaḥ

om sri savitra soorya narayanaaya namaḥ

Image Courtesy: yoga wisdom for everyday

Method-:

STEP 1: Stand on your yoga mats specifically facing to the Sun. Then start with the Yoga Mountain Pose. Bring your palms together in Namaskara position in front of your chest. Exhale.
STEP 2: As you inhale, raise your arms overhead, keeping your palms together take them backwards.
STEP 3: Exhale and then bend forward until your hands touch your feet. If possible try to touch the ground and tuck in your head to touch the knees.
STEP 4: As you inhale, step the right leg back, arch back. Let the left foot be in between your both hands and lift your chin and hold your breath.
STEP 5: Exhaling, step the left leg back into plank position with neck & head between the two hands. Keep your spine and legs in a straight line and support your weight on hands and feet.
STEP 6: Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under.
STEP 7: Inhaling, stretch forward and bend back and look at the sky. Keep your arms and legs straight.
STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips
STEP 9: As you inhale, bring your left leg forward, with the top of the foot stretched out flat on the floor, and lift your chin.
STEP 10: Exhale and then bend forward until your hands touch your feet. Same as step 3
STEP 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist. Just like we did in step 2.
STEP 12: Exhaling, gently come back to Tadasana.

The following mantra is pronounced at the end of Surya Namaskara practice:

ādityasya namaskāran ye kurvanti dine dine |
āyuḥ prajñā balam vīryam tejasteśān ca jāyate ||

Those who salutes the sun every day, (their) life expectancy, conscious, strength, courage and vital power would grow.

Benefits of Surya Namaskara:

Surya namsakara is a great exercise for complete body workout.
It gives exercise to whole body. Hence joints become strong show increased flexibility.
It regulates blood circulation and also improves digestion.
It works on breath giving us mental strength and energy