Sequence of Surya Namaskar practice:
- Stand up with hands folded as shown in the video.
- Recite the pre-namaskar prayer.
- Recite one of the 13 names in in order before performing every namaskar.
- Upon completing 13 cycles, recite post-namaskar prayer.
- See the demonstration below.
ध्येय सदा सवितृ मण्डलमध्यवर्ति, नारायण सरसिज़ासनसन्निविष्ट ।
केयूरवान मकर कुण्डलवानकिरीटी, हारी हिरण्मय वपूर्धृत शंख चक्र ॥
13 names of Surya – the Sun deity:
ॐ मित्राय नमः Om Mitraaya Namah
ॐ रवये नमः Om Ravaye Namah
ॐ सूयार्य नमः Om Suryaaya Namah
ॐ भानवे नमः Om Bhaanave Namah
ॐ खगाय नमः Om Khagaaya Namah
ॐ पूष्णे नमः Om Puushne Namah
ॐ हिरण्यगर्भाय नमः Om Hiranyagarbhaaya Namah
ॐ मरीचये नमः Om Mareechaye Namah
ॐ आदित्याय नमः Om Aadityaaya Namah
ॐ सवित्रे नमः Om Savitre Namah
ॐ अर्काय नमः Om Arkaaya Namah
ॐ भास्कराय नमः Om Bhaaskaraaya Namah
ॐ श्रीसवितृसूर्यनारायणाय नमः Om Shree Savitru Suurya Naaraayanaaya Namah
आदित्यस्य नमस्कारान, ये कुर्वंन्ति दिने दिने ।
आयु प्रज्ञ बलं वीर्यम, तेज़स तेषां च ज़ायते ॥
Surya Namaskar Benefits:
Surya Namaskar (Salutations to the Sun) is devoted to the worship of the Solar deity, the provider of energy and intellect. It has been practiced in Bharat for thousands of years. The complete set of “asanas” combined with proper deep and rhythmic breathing can provide significant physical and mental benefits. They can be practised any time of the time, however, mornings on an empty sotmach are preferred. When practiced in the morning, Surya Namaskar relieves stiffness, energizes the body and refreshes the mind. It is a form of exercise for all fitness levels. It is a spiritually uplifting exercise and promotes a keen awareness of the interconnectedness of your body, mind and breath.
Surya Namaskar provides all of the key health benefits of yoga in a very succinct package. The obvious advantage of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments and the skeletal system by improving posture, flexibility and balance.
In addition to these physical benefits, Surya Namaskar practice stimulates and conditions virtually every system in the body. It is good for the heart and stimulates the cardiovascular system. It oxygenates the blood and helps strengthen the heart. Surya Namaskar is good for the digestive system and the nervous system. It stimulates the lymphatic system and supports respiratory system health, as well.
Practicing Surya Namaskar also benefits the Endocrine system and enables the various endocrinal glands to function properly. These include the thyroid, parathyroid and pituitary glands as well as the adrenal gland, testes and ovaries.
Like most forms of exercise, Surya Namaskar provides mental benefits to regular practitioners. You will feel wonderful after performing the Sun Salutation. It is relaxing and rejuvenating, and tension, stress and anxiety melt away as you perform Surya Namaskar.
Health Benefits of Surya Namaskar Poses:
In addition to the general health benefits associated with performing Surya Namaskar, each of the yoga poses in the series provides specific health benefits:
Pose 1 (and 12): Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles.
Pose 2 (and 11): Promotes balance, promotes digestion, exercises arms and shoulder muscles, tones the spine, promotes flexibility in back and hips.
Pose 3 (and 10): Promotes blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves, stimulates lymphatic system.
Pose 4 (and 9): Exercises spine, strengthens hand and wrist muscles.
Pose 5 (and 8): Stimulates blood circulation, strengthens the heart, strengthens wrist and arm muscles, relieves neck and shoulder tension.
Pose 6: Strengthens leg and arm muscles, increases flexibility in neck and shoulders, stretches arms, shoulder, neck and back muscles, exercises back muscles, releases tension in neck and shoulder.
Pose 7: Stimulates circulation to abdominal organs, tones digestive tract, stretches upper and lower body, promotes flexibility in the back, stimulates nerves in spine.
Poses 8 through 12 are essentially repetitions of poses 5 through 1, respectively. The health benefits of each are similar to their corresponding poses.
Over time, Surya Namaskar will help you achieve a sense of well-being and purpose.
- Surya Namaskar Presentation (Microsoft PowerPoint)
- Flyer on Surya Namaskar
- More information from Prof. Subhash Khardekar