Life Heck! A Journey To Vitality Through Surya Namaskara

In the serene realm of yoga, one practice stands out as a radiant gem, harnessing the energy of the sun to invigorate mind, body, and spirit — Surya Namaskara, also known as Sun Salutation. This dynamic sequence of yoga poses, often performed at the break of dawn, encapsulates the essence of a holistic and energizing practice.

Surya Namaskara is a sequence of 12 yoga poses seamlessly woven together, resembling a graceful dance that pays homage to the sun. Each pose, or asana, is performed with specific breathing patterns and accompanied by rhythmic mantras. This sequence is designed to synchronize breath with movement, creating a flow that nurtures both physical and mental well-being.

Surya Namskara Poses and Mantras

1. Pranamasana (Prayer Pose)

First Pose of Surya Namaskara (Sun salutation)

Mantra : “Om Mitraya Namaha”
Meaning : Salutations to the friend of all.

- Stand at the edge of your yoga mat with feet together.

- Bring your palms together in front of your chest in a prayer position.

- Keep your spine erect and shoulders relaxed.

- Focus on your breath, and this is the starting position for the sequence.

2. Hasta Uttanasana (Raised Arms Pose)

Second Pose of Surya Namaskara (Sun salutation)

“Om Ravaye Namaha”
Salutations to the shining one.

- Inhale deeply and lift your arms upward.

- Arch your back slightly and push your pelvis forward.

- Ensure that your biceps are close to your ears.

- Keep your gaze upward, and maintain a gentle stretch in your abdomen.

3. Hasta Padasana (Hand to Foot Pose)

Third Pose of Surya Namaskara (Sun salutation)

“Om Suryaya Namaha”
Salutations to the dispeller of darkness.

- Exhale and bend forward from your waist.

- Bring your hands down to the floor beside your feet.

- If needed, bend your knees slightly to touch the floor with your palms.

- Keep your forehead close to your knees and maintain a straight spine.

4. Ashwa Sanchalanasana (Equestrian Pose)

Forth Pose of Surya Namaskara (Sun salutation)

“Om Bhanave Namaha”
Salutations to the divine illuminator.

- Inhale, step your right leg back, and lower the knee to the floor.

- Keep the left knee bent at a 90-degree angle, aligning it directly over the left ankle.

- Lift your chest, look upward, and extend your arms overhead.

5. Dandasana (Stick Pose)

Fifth Pose of Surya Namaskara (Sun salutation)

“Om Khagaya Namaha”
Salutations to the one who moves through the sky.

- Inhale as you bring your left leg back, aligning your body in a straight line.

- Your arms should be perpendicular to the floor, and your body should form a straight line from head to heels.

- Engage your core muscles to maintain stability.

6. Ashtanga Namaskara (Salute with Eight Parts)

Sixth Pose of Surya Namaskara (Sun salutation)

“Om Pushne Namaha”
Salutations to the nourisher.

- Exhale and lower your knees, chest, and chin to the floor.

- Keep your hips elevated and toes pointed.

- Eight parts of the body – two hands, two knees, chest, chin, and toes – touch the floor.

7. Bhujangasana (Cobra Pose)

Seventh Pose of Surya Namaskara (Sun salutation)

“Om Hiranyagarbhaya Namaha”
Salutations to the golden cosmic self.

- Inhale and slide forward, raising your chest and head while keeping your palms beneath your shoulders.

- Elongate your neck and keep your shoulders away from your ears.

- Press the tops of your feet into the mat and engage your back muscles.

8. Parvatasana (Mountain Pose)

Eighth Pose of Surya Namaskara (Sun salutation)

“Om Marichaye Namaha”
Salutations to the lord of dawn.

- Exhale, lift your hips and tailbone, and form an inverted V shape.

- Keep your heels grounded and extend your chest toward your thighs.

- Your head should be between your arms, and your gaze towards your navel.

9. Ashwa Sanchalanasana (Equestrian Pose, opposite leg)

Ninth Pose of Surya Namaskara (Sun salutation)

“Om Adityaya Namaha”
Salutations to the son of Aditi, the cosmic mother.

- Inhale and step your right foot forward between your hands.

- Lower your left knee to the floor, keeping the right knee bent at a 90-degree angle.

- Lift your chest, look upward, and extend your arms overhead.

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10. Hasta Padasana (Hand to Foot Pose, opposite leg)

Tenth Pose of Surya Namaskara (Sun salutation)

“Om Savitre Namaha”
Salutations to the vivifying sun.

- Exhale, bring your left foot forward, and place your hands on the floor beside your feet.

- Keep your forehead close to your knees and maintain a straight spine.

- If needed, bend your knees slightly.

11. Hasta Uttanasana (Raised Arms Pose, opposite leg)

Eleventh Pose of Surya Namaskara (Sun salutation)

“Om Arkaya Namaha”
Salutations to the radiant one.

- Inhale deeply and lift your arms upward.

- Arch your back slightly and push your pelvis forward.

- Ensure that your biceps are close to your ears, and maintain a gentle stretch in your abdomen.

12. Tadasana (Mountain Pose)

Twelveth Pose of Surya Namaskara (Sun salutation)

“Om Bhaskaraya Namaha”
Salutations to the illuminator.

- Exhale, lower your arms, and return to the standing position.

- Stand with feet together, palms in front of your chest in a prayer position.

- Focus on your breath and the sense of balance.

Benefits of Surya Namaskara

- Physical Fitness: Enhances strength, flexibility, and overall physical health.

- Cardiovascular Health: Promotes heart health and improves blood circulation.

- Mental Clarity: Enhances focus, concentration, and mental well-being.

- Stress Reduction: Alleviates stress and anxiety through synchronized breath and movement.

- Weight Management: Boosts metabolism and aids in weight loss.

- Spiritual Connection: Fosters a sense of gratitude and connection to the cosmic energy.

Practice Surya Namaskara

Surya Namaskara is versatile and can be practiced by individuals of all fitness levels. Beginners can start slowly, gradually increasing intensity. Pregnant women and those with health concerns should consult professionals before engaging in this practice. Modifications can accommodate various levels of flexibility.

Conclusion

As the sun salutes the world each morning, so too can we embrace the revitalizing embrace of Surya Namaskara. This harmonious practice intertwines physical prowess, mental clarity, and spiritual grounding, inviting individuals of diverse backgrounds to embark on a journey towards improved overall fitness and well-being. Welcome the dawn of vitality with the timeless ritual of Sun Salutation — Surya Namaskara.

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