Sun is supposed to be the best source of energy. The Asana by which Sun is worshipped is called ‘Surya Namaskar’. This consists of 12 steps & with every step, Sun is worshipped by a specific Mantra.
This asana is supposed to be complete in itself. Any body of any sex, at any age, can be performed this. This should be done smoothly and slowly. No other asana should be performed before or after Surya Namaskar. Neither Jogging nor brisk walking is required before or after Surya Namaskar. This asana should be performed by keeping face towards Sun in early morning.
Caution : Patients/Persons suffering from heart problems, having B.P. alterations or during fever, this asana should not be performed.
First Step : Stand on a blanket or mat keeping your face infront of the Sun. Join the knees, heels and feet of both legs. Keep your back, spinal cord and head in a straight position.
Join both the hands and bend the elbow in a position of Namaskar. This is first step. Now repeat silently—’OM Mitray Namah’ (Friend Sun, I salute you).
Second Step : Raise your both arms by inhaling. Stop breathing. Keeping air inside your lungs. Bend your back, neck, head and arms backwards. Legs should not bend and keep your body in this position for few moments. This is second step. Repeat in your mind—‘OM Ravaye Namah’.
(Hey Sun! You are capable of keeping this world mobile so I salute you).
Third Step : Now release your holded breath and bend yourself forward. Touch your both palms to earth and your forehead should touch the knees. There should be no bend in knees as shown in this figure. This is third step. Repeat in your mind—’OM Suryay
Namah’ (Sun, you are capable of providing life to this world, so I salute you).
Fourth Step : The palms should be touched to earth and start inhaling, as shown in this figure. Raise your left leg backwards. Bend your right knee and keep it on sole. Keep your chest ahead. Bend your neck backwards. Look towards sky. This is fourth step. Recall Sun in your mind with this Mantra—’OM Bhanve Namah’ (Hey! Source of light, I salute you).
Fifth Step : Straighten your both arms, keeping your palms on the earth. Start taking breath and raise your right leg too backwards as shown in this figure. Now keep both the legs parallel. But there should be no gap in between heels and knees of both legs.
The whole weight of the body should be on palms and soles. Now repeat in mind—’OM Khagay Namah’ (Hey Sun! You are able for motion in sky, I salute you).
Sixth Step : Hold the breath in lungs and keeping your palms and soles on earth, bend your elbows and touch your chest and knees to earth as shown in this figure.
In this position light organs of the body touch the earth i.e. two soles, two hands, chest, forehead and two knees; so why it is called ‘Ashtaang Pranaam’. This is the sixth step. Now remember Sun by repeating in your mind—‘OM Pushney Namah’ (Hey Sun! You are providing food to world, I salute you).
Seventh Step : Keep your palms on the earth and straighten your arms, holding breath. Raise your upper body upto navel pit. Keep ahead your chest and bend your neck backwards.
Look towards sky. Raise your legs backwards, keeping your soles towards sky. This is seventh step as shown in this figure. Now repeat silantly—’OM Hiranya Garbhay Namah’ (Hey Sun! As you are a light source, I salute you).
Eighth Step : Keep your palms on the earth. Exhale the breath and raise both the legs towards hands. Raise the hips straight. Keep soles, feet and palms in touch of earth. Keep your head in between of the arms.
Raise your back as shown in this figure. There should be no gap in between both legs. Keep your stomach inside and hold the breath outside. Now remember Sun by repeating in mind—’OM Marichaye Namah’—(Sun, you are all in all, so I salute you).
Ninth Step : Continue the retention of breath. Place hands and feet firmly on the ground. Lift your bottoms. Press your chin to the chest. Stomach should be drawn in as shown in this figure.
While sitting on the ground, put the left foot forward and right foot backwards stretchingly. Try to touch your front foot with your fingers of hands. The throat should be between the two arms and erect.
Now repeat in mind—‘OM Aadityay Namah’ (Hey Sun! You are most powerful so I salute you.)
Tenth Step : Bring the right foot forward and draw the left foot backwards stretchingly. Try to touch the front foot with fingers of both hands.
Drawing the stomach in join both legs. Touch the knees with your nose as shown in this figure. Now repeat in mind—‘OM Savritrey Namah’ (Hey Sun! You are almighty, so I salute you.)
Eleventh step : Raise your both arms by inhailing. Stop breathing. Keep air inside your lungs. Bend your back, neck, head and arms backwards as shown in this figure.
Now silently repteat—‘OM Arkay Namah’ (Sun, you are god, so I salute you). Twelfth Step : Inhale with nose. Stand straight erected. Your back, neck, head and arms stand erect and feet and knees joined together. Keep your hands folded and touching firmly to your chest as shown in this figure.
Now repeat in mind—‘OM Bhaskaray Namah’ (Hey Sun! You are able to do any work, so I salute you).
Advantages of Surya Namaskar
- By practising Surya Namaskar in winter, you will be free from cold, cough and coryza.
- Eye sight is improved.
- Shoulders are strengthened and abdominal diseases are cured.
- The mind becomes tension free and mind power is increased.
- The spinal cord becomes elastic and muscles are strengthened surrounding spinal cord.
- Blood circulation of whole body is accelerated and diseases of respiratory system are annihilated.
- Ligaments are strengthened.
- Body becomes vigorous and glowing.
