'Surya—Namaskara' — Sun Salutation (Photos 34—43)
Surya—Namaskara is the classic and most widespread of the Yoga’s cyclic series.
Surya—Namaskara is a cyclic series made of a dozen postures, each of which embodies a perfect combination of positions and correct breathing. Each posture carries an energetic meaning as well as an associated mantra (mystical sound) of its own. Surya—Namaskara is used, among other things, as means of awakening from conditions of weariness or laziness. Routinely practice of this technique is very beneficial for those suffering from chronic tiredness, depression or overall passiveness.
According to the tradition of Yoga it is recommended to practice Sun Salutation with the rise of the sun, before the daily activity.
Only after being able to perform a large number of Surya—Namaskara cycles repeatedly without an effort and with full awareness of body and breathing, one should learn the specific mantra of each posture. Repeat the mantra in your mind slowly, letting your breathing and movement dictate the rhythm. Each mantra begins at the moment transition starts to the matching posture, and ends at the moment the body reaches that posture. Express these mystical sounds with humbleness, devotion and love of life and the divine.
One cycle of Surya—Namaskara is defined as a double sequence of a dozen motions which will be described hereunder (total of 24 motions makes up each cycle). The second half of the cycle differs from the first half only with respect to changing of legs.
Technique:
Starting position— Tadasana: stand with your feet close together and hands by the sides of the body. The body needs to be erect and elongated (Photo 241). Inhale deeply.
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Posture Number 1: Pranamasana (Photo 34)
Exhale.
Bring hands together through the sides, palm to palm, a short distance in front of the center of the chest (Photo 34).
OM MITRAYA NAMAH
Emphasis and Awareness:
Make sure elbows touch the sides of the body.
Sense elongation from the soles of the feet to the tip of the head – as if the soles of the feet are pushing the ground while the tip of the head — the sun.
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Posture Number 2: Hasta—Uttanasana (Photo 35)
Inhale.
Send your hands straight forward and upwards until hands are stretched up and beyond the line of the ears. While elongating the whole body gently arch your back, bring your pelvis forward and slightly bend your knees (Photo 35).
OM RAVAYE NAMAH
Emphasis and Awareness:
Sense elongation from the soles of your feet to the finger tips.
Elongate the neck and back of the neck. Avoid bending the head backwards and keep the back of the neck as a continuation of the spine.
Do not arch the back too much as doing so may harm the lower back.
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Posture Number 3: Pada Hastasana (Photo 36)
Exhale.
Straighten the legs and slowly, with a straight back, lower the whole upper body forward and downward while pushing the buttocks in the opposite direction.
Lay palms on the ground beside feet.
Draw forehead as close as possible to the knees (Photo 36).
OM SURYAYA NAMAH
Emphasis and Awareness: While lowering the body pay attention to keeping the hands as a straight continuation of the back and positioned beyond the ears’ line. At the same time, feel elongation from the base of the spine and up to the fingers tip, especially around the lower and middle back.
In order to prevent unnecessary pressure around the lower back push the buttocks out so balance is kept.
Feel elongation at the rear muscles of the legs.
Do not change the position of the palms from now and until Posture 11.
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Posture Number 4: Ashwa Sanchalanasana (Photo 37)
Inhale.
If in the previous posture you did not reach the ground with your palms, lay palms on the ground by the sides of your feet.
Leave the right(*) foot in place and stretch the left(*) foot backwards as much as possible.
Lay the left(*) knee on the ground with the toes pointing outwards.
Draw the buttocks as close as you can to the ground.
Lift your forehead as much as you can (Photo 37)
OM BHANAVE NAMAH
Emphasis and Awareness:
In this position it is important to sense elongation from the tip of the toes of the back leg all the way to the tip of the head.
Sense the elongation along the rear foot which lies on the ground, the opening in the area of the chest and neck, and the elongation along the spine.
Make sure that the sole of the front foot is fully laid on the ground.
Keep the fingers touching the ground.
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Posture Number 5: Supta Tadasana (Photo 38)
Hold breath.
Lay left foot on toes so heel is pointing outward.
Send right(*) foot backwards, placing it also on the toes so the heel is pointing outwards, and the right foot is close to the left(*) foot.
Bring body to a position where heels, buttocks, shoulders and head are aligned.
Draw heels a little backwards so muscles at the back of the legs feel elongated (Photo 38).
OM KHAGAYE NAMAH
Emphasis and Awareness: Divide body weight so it is spread between the toes and the palms.
Make sure buttocks is aligned with the shoulders and that the body is completely straight.
Take note to keep hands straight.
Sense elongation from the heels to the tip of the head, much like you would when standing straight.
Posture Number 6: Ashtanga Namaskara (Photo 39)
Exhale.
Lay knees gently on the ground.
Lift head and buttocks while arching the back.
Without moving the palms from their position bring the buttocks back so it touches the heels (Photo 39).
Slide down towards the palms and lay the chest and chin on the ground.
In this position rest your forehead on the ground without having the chest loose contact with the ground (Photo 40). |IM290|
OM PUSHNE NAMAH
Emphasis and Awareness:
In Sanskrit this position is called “The eight blessings” as eight body parts are touching the ground: two soles of feet, two knees, chest, two palms and the forehead.
Make sure the stomach, pelvis, chin and tip of the nose are all above ground.
Sense the arch in the vicinity of the middle back and the forward bend at the back of the neck. All this time take note not to change palms position and keep as short distance as possible in between the elbows.
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Posture Number 7: Bhujangasana (Photo 41)
Inhale.
Slide forward without changing palms position, until the whole front part of the body touches the ground.
Bring elbows as close as possible to the body and soles of feet one to the other.
Lift head gently and gradually, followed by the chest and the stomach, so the forehead will point utmost upwards (Photo 41).
OM HIRANYAGARBHAYE NAMAH
Emphasis and Awareness:Spread effort equally between all back muscles. Use the least possible arms’ power.
Avoid straightening the arms.
Keep shoulders behind the back and elbows close to the body.
Pay attention not to create pressure at the lower back.
Sense elongation from the tip of the toes to the tip of the head.
Keep legs close to each other and continuously touching the ground.
Loosen face muscles.
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Posture Number 8: Parvatasana (Photo 42)
Exhale.
Place soles of feet on the ground so body weight is spread evenly between palms and soles.
Push buttocks upwards using hands so the body creates a triangular shape pointing upwards.
Straighten legs.
Press soles onto the ground so they touch the ground in full (Photo 42)
OM MARICHAYE NAMAH
Emphasis and Awareness: Pay attention to have the full length of the sole of the feet touching the ground.
Sense elongation from the soles of the feet to the base of the spine as well as from the buttocks to the palms of the hands.
Arch inwards the area of the upper back.
Keep the back of the neck as a continuous straight line with the back.
Make sure the arms are behind the ears’ line.
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Posture Number 9: Ashwa Sanchalanasana (Photo 43)
Inhale.
In one swift motion bring left(*) feet in between the palms of the hands and lay it in full on the ground.
Lay right(*) foot on the ground so the back of the foot and the knee touch the ground.
Bring the pelvis in and lower it to the ground.
Lift head and neck (Photo 43).
OM ADITYAYE NAMAH
Emphasis and Awareness:
Transitioning into this posture needs to be done smoothly and effortlessly. Feel as if you are sending your foot far a head and simultaneously opening upwards.
In this posture it is important to keep the sense of elongation from the toes of the back foot to the top of the head.
Sense elongation along the back foot laying on the ground, the expansion in the chest and neck areas, and the elongation along the back.
Pay attention to have the sole of the front foot lay in full on the ground.
Keep fingers touching the ground.
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Posture Number 10: Pada Hastasana (Photo 36)
Exhale.
Bring right(*) foot in between the arms and at the same time straighten the left(*) foot.
Bring the forehead to touch the knees, while the palms of the hands are laying alongside the soles of the feet, and the legs are straight (Photo 36).
OM SAVITRE NAMAH
Emphasis and Awareness: Be aware of elongation along the back leg muscles and in the area of the lower back.
It is important that the legs remain straight, even if you are not touching the ground with your hands or your knees with your forehead.
Make sure your feet are aligned, and at exactly the same spot where you started this series.
Posture Number 11: Hasta Uttanasana (Photo 35)
Inhale.
Send the arms straight forward and as far as possible from the buttocks, without changing the position of the head and the back, so the arms are behind the ears’ line.
Push the buttocks backwards and elongate the lower back muscles.
Lift arms upwards and back as one unit, so it creates a straight lengthy line, as lengthy as possible.
With elongation, bend back gently backwards.
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Bring pelvis slightly forward and bend knees a touch (Photo 35).
OM ARKAYA NAMAH
Emphasis and Awareness: This is a long and rounded motion. Imagine that while doing it you are drawing a large circle with your fingers tip from the ground to the most distant reachable point behind your back. The buttocks serve as the center of this circle.
Sense elongation in the lower back muscles, middle back, and gradually elongate all of the body muscles from the feet to the palms.
The end of this motion resembles wheat bending under the wind.
Make sure to keep the back of the neck as a continuation of the back and don’t allow your head to drop backwards.
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Posture Number 12: Pranamasana (Photo 34)
Exhale.
Bring hands together, palm to palm, and place them a short distance in front of the center of the chest (Photo 34).
OM BHASKARAYA NAMAH
Emphasis and Awareness: Make sure that the elbows are positioned close to the body and that the shoulders are loose and placed a touch to the back.
Sense elongation from the feet to the tip of the head, as if the feet are pushing the ground, and the tip of the head – the sun.
This motion ends the first half of a cycle and begins the second half of the same cycle.
The second half is exactly similar to the first with one exception, which is the changing of the legs. In places in the postures’ description above, where there is (*), the opposite leg should be used.
Number of cycles:
Start with slowly exercising 3 full cycles at a time; gradually increasing the number of cycles to 12 at a time.
It is recommended to exercise this series early in the morning, facing the sun.
Attempt to gradually develop an approach of blessing, of prayer and of gratitude towards the power of the sun, which signifies the light, the oneness, as well as life’s totality.