Surya Namaskar:
Surya Namaskar (Sanskrit: सूर्यनमस्कार IAST: Sūrya Namaskāra), Salute to the Sun or Sun Salutation, is a practice in yoga as exercise incorporating a flow sequence of some twelve gracefully linked asanas. The asana sequence was first recorded as yoga in the early 20th century, though similar exercises were in use in India before that, for example among wrestlers. The basic sequence involves moving from a standing position into Downward and Upward Dog poses and then back to the standing position, but many variations are possible. The set of 12 asanas is dedicated to the solar deity Surya. In some Indian traditions, the positions are each associated with a different mantra.
Typically the number of repetitions start with 2-3, advance to 12 and multiples of twelve; 108 rounds is a hallmark of mastery of surya namaskar and is done for reasons of purification.
Variant sequences called Chandra Namaskar (Moon Salutation) have also been created.
Source: KushiYogalaya
Mantras
In some yoga traditions, each step of the sequence is associated with a mantra. In traditions including Sivananda Yoga, the steps are linked with twelve names of the God Surya, the sun
| Step (Asana) | Mantra (name of Surya) | Translation |
|---|---|---|
| Tadasana | ॐ मित्राय नमः Oṃ Mitrāya Namaḥ | affectionate to all |
| Urdhva Hastasana | ॐ रवये नमः Oṃ Ravaye Namaḥ | cause of all changes |
| Padahastasana | ॐ सूर्याय नमः Oṃ Sūryāya Namaḥ | who induces all activity |
| Ashwa Sanchalanasana | ॐ भानवे नमः Oṃ Bhānave Namaḥ | who diffuses light |
| Parvatasana | ॐ खगाय नमः Oṃ Khagāya Namaḥ | who moves in the sky |
| Ashtanga Namaskara | ॐ पूष्णे नमः Oṃ Pūṣṇe Namaḥ | who nourishes all |
| Bhujangasana | ॐ हिरण्यगर्भाय नमः Oṃ Hiraṇya Garbhāya Namaḥ | who contains everything |
| Parvatasana | ॐ मरीचये नमः Oṃ Marīcaye Namaḥ | who possesses raga |
| Ashwa Sanchalanasana | ॐ आदित्याय नमः Oṃ Ādityāya Namaḥ | God of Gods |
| Padahastasana | ॐ सवित्रे नमः Oṃ Savitre Namaḥ | who produces everything |
| Urdhva Hastasana | ॐ अर्काय नमः Oṃ Arkāya Namaḥ | fit to be worshipped |
| Tadasana | ॐ भास्कराय नमः Oṃ Bhāskarāya Namaḥ | cause of lustre |
Benefits of Surya Namaskar
The benefits of Surya Namaskar are manifold. It helps in better functioning of the body and mental faculties. Here are a few benefits of Surya Namaskar:
- The postures are a right blend of warm-ups and asanas
- It helps to keep you disease-free and healthy
- Regular practice promotes balance in the body
- Improves blood circulation
- Strengthens the heart
- Tones the digestive tract
- Stimulates abdominal muscles, respiratory system, lymphatic system, spinal nerves and other internal organs
- Tones the spine, neck, shoulder, arms, hands, wrist, back and leg muscles, thereby promoting overall flexibility
- Psychologically, it regulates the interconnectedness of body, breath, and mind, thus making you calmer and boosting the energy levels with sharpened awareness
Surya Namaskar is also immensely beneficial for losing weight, skincare and hair care.