Thursday, 5 February 2015

Surya Namaskar Concepts

Surya Namaskar Concepts:

Surya Namaskar, is recommended to execute with an empty stomach. There should be a gap of at least two hours after eating and before performing the Surya namaskar. Surya namaskar is being normally performed in the morning time before breakfast or at evening time.

Steps of Surya Namaskar:-

Step 1 : 

Asana - Pranamasana; Breath - exhale; Chakra - Anahata;
Position - Heart; Bīja or Seed Mantra - ॐ ह्रां (om hrāṁ)

Step 2 : 
Asana - Hasta Uttanasana; Breath - inhale; Chakra - Vishuddhi;
Position - Throat; Bīja or Seed Mantra - ॐ ह्रीं (om hrīṁ)

Step 3 : 
Asana - Hastapaadasana; Breath - exhale; Chakra - Swadhisthana;
Position - Sacrum; Bīja or Seed Mantra - ॐ ह्रूं (om hrūṁ)

Step 4 : 
Asana - Aekpaadprasarnaasana (one foot back, lift head, hands often on earth ); Breath - inhale; Chakra - Ajna;
Position - Third eye; Bīja or Seed Mantra - ॐ ह्रैं (om hraiṁ)

Step 5 : 
Asana - Adho Mukha Svanasana / parvatasana; Breath - exhale; Chakra - Vishuddhi;
Position - Throat; Bīja or Seed Mantra - ॐ ह्रौं (om hrūṁ)

Step 6 : 
Asana - Ashtanga Namaskara; Breath - suspend; Chakra - Manipura;
Position - Solar plexus; Bīja or Seed Mantra - ॐ ह्रः (om hraḥ)

Step 7 : 
Asana - Bhujangasana; Breath - inhale; Chakra - Swadhisthana;
Position - Sacrum; Bīja or Seed Mantra - ॐ ह्रां (om hrāṁ)

Step 8 : 
Asana - Adho Mukha Svanasana; Breath - exhale; Chakra - Vishuddhi;
Position - Throat; Bīja or Seed Mantra - ॐ ह्रीं (om hrīṁ)

Step 9 : 
Asana - Ashwa Sanchalanasana (opposite foot forward from 4, hands often on earth); Breath - inhale; Chakra - Ajna;
Position - Third eye; Bīja or Seed Mantra - ॐ ह्रूं (om hrūṁ)

Step 10 : 
Asana - Uttanasana; Breath - exhale; Chakra - Swadhisthana;
Position - Sacrum; Bīja or Seed Mantra - ॐ ह्रैं (om hraiṁ)

Step 11 : 
Asana - Hasta Uttanasana; Breath - inhale; Chakra - Vishuddhi;
Position - Throat; Bīja or Seed Mantra - ॐ ह्रौं (om hrauṁ)

Step 12 : 
Asana - Pranamasana; Breath - exhale; Chakra - Anahata;
Position - Heart; Bīja or Seed Mantra - ॐ ह्रः (om hraḥ)

Note : Shavasana is practiced at the end of practice for rest purpose.

Bījas (seeds) or the 12 mantras specific to each asana can also be chanted while performing each asana. 12 Surya Namasakars are practiced per cycle.

The following first 12 mantras corresponds to the 12 asanas in Surya Namasakar and can also be chanted or repeated mentally during the performance of each corresponding asana. 
http://www.divyagarbhsanskar.com/
1 ॐ मित्राय नमः(om mitrāya namaḥ)
2 ॐ रवये नमः (om ravaye namaḥ)
3 ॐ सूर्याय नमः (om sūryāya namaḥ)
4 ॐ भानवे नमः (om bhānave namaḥ)
5 ॐ खगाय नमः (om khagāya namaḥ)
6 ॐ पूष्णे नमः (om pūṣṇe namaḥ)
7 ॐ हिरण्यगर्भाय नमः (om hiraṇya garbhāya namaḥ)
8 ॐ मरीचये नमः (om marīcaye namaḥ)
9 ॐ आदित्याय नमः (om ādityāya namaḥ)
10 ॐ सवित्रे नमः (om savitre namaḥ)
11 ॐ अर्काय नमः (om arkāya namaḥ)
12 ॐ भास्कराय नमः (om bhāskarāya namaḥ)
13 ॐ श्रीसवितृसूर्यनारायणाय नमः (om śrīsavitṛsūryanārāyaṇāya namaḥ)

Chakras are points of focus, when performing asanas.
There are a total of 8 different asanas in the sequence of the 12 asana changes of Surya namaskar. Some asanas are repeated twice in the same cycle of a Surya Namaskar. Surya Namaskar is performed facing in the east or west direction.




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