116095205 Sun Salutation Yoga (1)

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Sun Salutation Page 1

Sun Salutation {s*y


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DedicationI dedicate this book to my venerable father

Shree Bhalchandra Harikrishna ShastriWho is my inspiration in everything I do,

Who always supported me in every endeavour,

Who has always been there for me,And has never doubted my actions,No matter how crazy they might be.

DISCLAIMER

The information contained in this booklet is intended toimprove your health and overall well-being. They are not

substitutes for professional medical advice or treatment.Always consult your doctor before beginning this program toreduce the risk of injury. Use your own discretion whenperforming these exercises. Explore your own limits and

never force or strain yourself beyond it. If you feel uneasy,stop immediately and seek medical attention if necessary.Yoga must always be practiced under the supervision of anexperienced instructor initially. The author assumes no

responsibility for injuries that may occur as a result of thepractice of Sun Salutation poses.


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Sun - Salutationby

Mayank ShastriB.E. (Mech.)

All Rights Reserved

First edition

March - 2012

- Published By -

Mayank B. ShastriKaustubha,

Opp. Maninagar Society,

Tithal Cross Road,

Valsad 396001. (Guj.)

India.

Ph. 0091- 2632-252146 , 260-6531479

Fax : 0091-260-2400408

Mo. 0091- 9375824978, 9377007456

E-mail : [email protected]. 0091- 9375824978, 9377007456

e-mail : [email protected]


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s*y


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* Sun Salutation *

Surya means the Sun and Namaskara means salutation.

Thus Surya Namaskara means salutation to the Sun god. The Sun

salutation is a set of 12 Yoga poses. A Sun mantra (incantation) is

chanted with each pose which enhances the benefit of each pose.

The Sun salutation was a part of the daily ritual of our ancients. It

is a wonderful regular routine of exercise, prayer and worshipdescribed in the ancient Hindu scriptures.

The Sun salutation is considered as the best exercise for the

human body as it consists of important Yogasanas and Pranayama.

The 12 poses of the Sun salutation are ordered so that they

alternately stretch the spine backwards and forwards which tones

the spinal chord and makes it supple. Each pose is moved into with

alternate inhalation and exhalation which is equivalent to

performing the Pranayama. The wonderful Yogic poses of the Sunsalutation strengthen, tone, massage and stimulate almost every

muscle and organ of our body. It has a miraculous influence on our

body and the mind. Regular and systematic practice of the Sun

salutation confers physical and mental health and fitness on the

practitioner.

Thus the Sun salutation is a wonderful way to warm up and

stretch the whole body and thus it is a great way to start a day.

In the Hindu scriptures, it is stated that one who performs the Sun

salutation daily does not get poor in ones thousand births.Benefits of Sun Salutation :

- The Sun-salutation improves respiration and blood circulation.

- It enhances the blood purification and detoxification processes.

- It enhances the efficiency and activity of the endocrine glands.

- It soothes and tones up the nervous system.

- It removes fatigue and rejuvenates the body and mind.

- It provides good vitality, energy and enthusiasm to the body and

mind.

- Improves both physical and mental strength, memory and

self-confidence.

- It massages and loosens up all the joints and muscles of the body.

- It gives a profound stretch to the whole body and tones every

part of the body.

- It makes the body and the spine strong, flexible, supple and lithe.

- It strengthens, stretches and tones the legs, hamstrings, arms,

back, waist and stomach muscles.

- It tones up the digestive system by alternate stretching andcompression of the abdominal organs.

- It strengthens and tones the hips, thighs and waist and removes

excess fat in those areas.


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- aiK& Sr)r K[>cit&> Ci[viY) t[ GiT)l&>, s&Q an[ s&Di[L bn[ C[ t[mj Cit) (vSiLbn[ C[.

- t[ apci[, kb(jyit, p[Tni[ d&:Kivi[ an[ p[Tni g[sn) tkl)Oi[ d*r kr[ C[ tYi picns&Fir[ C[.

- t[ ji[m, sCnSIkt an[ ri[gp\(tkirk SIkt vFir[ C[.

- s*y(t, ain>d, aiRm(vVis an[ smti[lpNin) an&B*(tYiy C[.

- t[ uqvi b[svin) Qb an[ CTi s&Fir[ C[ an[ Sr)rn[ cpLti p\din kr[ C[.- t[ siFkn[ airi[y, simy(t an[ AvAYti bx[ C[.

sivc[t) an[ tk[dir)sivc[t) an[ tk[dir)sivc[t) an[ tk[dir)sivc[t) an[ tk[dir) :::: s*y an&Bv) gni mig yi n)c&> dbiN t[mj sirNgi>qn) b)mir)Y) p)Dit)jyIkta[ s*y


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- Full body stretching gives good body shape and broadens the chest.

- It improves digestion and relieves constipation, indigestion,

stomach ailments and gas troubles.

- It increases stamina and immunity.

- It boosts the feelings of happiness, well being, balance and

selfesteem.

- Lends grace and ease of movements to the body.- Bestows health, strength, efficiency and longevity.

- It refreshes the skin and prevents skin diseases.

- Prevents premature hair graying and falling.

- It alleviates anger, hatred, stress, tension, anxiety & depression.

- Stretching and rhythmic breathing together relaxes the body and

mind completely and makes one feel very peaceful.

Precautions and care : Practice the Sun salutation only after

taking guidance from a Yoga teacher. It can be harmful if not done

properly. Those with medical conditions, disease, injuries,

undergone surgery or spinal problems should consult a Yoga

therapist or doctor before commencing the Sun salutation. Patients

of hernia and high blood pressure and heart patients should avoidthis exercise. Women should avoid the Sun salutation during

menstruation. Pregnant women should not practice this after the

third month of pregnancy.


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s*y mAtkn) Uciea[ FirN kr) (nn(l(Ktm>#ii[cirN vD[ ~) s*yj(l aipv). Ryirbid s*yDlmyvt)< niriyN: sr(sjisn s>(n(vOT: ik[y&rvin` mkrk&>Dlvin` (kr)T) Ci(r (Crymyvp&: FZt: S>Kck|: ii

ii ) s*y smpK, ck|an[ gdiFir) a[vi Bgvin s*y< niriyNn&> am[ yin Fr)a[ C)a[.


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Sun Salutation Procedure :

- The Sun salutation must be performed only on an empty stomach.

- It is generally practiced in the morning before breakfast or in the

evening before meals.

- It must be performed before the Sunrise before performing the

Sandhya ritual.

- Leave a gap of at least 2 to 3 hours after eating and beforeperforming the Sun salutation. You can eat after 1-2 hours after

practising the Sun salutation.

- It must be performed preferably in an open, clean and hygienic

place which is free from pollution, noise and disturbances.- Spread a thick rug, soft mattress, carpet or folded blanket on the

flat ground/floor for practicing the Sun salutation.

- All the 12 poses of the Sun salutation should be performed in a

single, graceful flow.- There are totally 8 different poses in the sequence of 12 poses.

Some poses are repeated twice in the same cycle of Sun salutation.

- A specific Sun incantation (mantra) is pronounced during each

Sun salutation pose.

- Each movement is coordinated with the breath. Inhale as you

extend or stretch, and exhale as you fold or contract.

- Perform the Sun salutation slowly without competitive spirit. Do it

within limits without exerting too much or panting and gasping.

- Practice the Corpse pose (Shavasana) for 5-15 minutes at theend to relax your body and mind.

- Practice of Yoga postures (asana) generally follows a Sun salutation.

- Take a copper pot, fill two-thirds of the pot with pure water and

add some sandalwood pasted flowers and few rice grains in it.

- Stand facing to east at dawn or west at dusk.

- Hold the pot in both your hands at your head level, recite the

following verse and offer the water as a libation to the Sun god,

thereafter perform the Sun salutation,

Aum ! DheyaH sadaa savitru-mandal-madhyavartee

NaaraayanaH sarsijaasana sannivistaH,

Keyurvaan makarkundalvaan kireetee haari

Hiranyamaya-vapuH dhritaH sankha-chakraH

Purport: We meditate on Naaraayana-the Supreme god in the

center of the solar system. Who is seated upon a lotus flower

assuming the lotus pose. He is adorned with beautiful goldenbracelets, amulets, earrings, necklace and a crown. He has the

golden effulgence and holding a white conch and disc weapon in

His lotus hands.


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aaaa>g>g>g>g((((vyis 1 :vyis 1 :vyis 1 :vyis 1 : tiDisntiDisntiDisntiDisn

ppppwwww((((tttt ::::- bgn[ pgn) pin), a>g*qi an[ G*>TN a[kb)jin[ aDk[li> riK) (AYr an[ T+ir UBirCi[.

- G*>TNn) Qi>kN)ai[n[ uprn) trO K[Mc) G*TNn[ t>g kri[ t[mj siYLni Aniy&ai[n[ pNuprn) trO K[Mc)n[ t>g kri[.

- m[r&d>D{p)q} t[mj bgn[ CiY s)Fi an[ T+ir riK) CY[L)ai[n[ siYL siY[ sC[jdbivi[.- tmiri b[ CiY, grdn an[ Sr)rn[ tiN)n[ T+ir riKi[.- pg, kmr an[ grdn a[k s)F) l)T)mi> t[mj Cit) bCir an[ p[T a>drn) trOK[Mc[l&> riKi[.

- Sr)rn&> bF&> vjn bgn[ pg pr a[ksrK&> vC[>cia[l&>riKi[.-sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[

siFirN rC[vi ji[ea[.- #iN vKt (nn(l(Kt giy#i) m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

iiiiiiii B*B&


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Position 1 : Mountain Pose

Steps :- Stand erect on your Yoga-mat with both the feet touchingeach other from the heel to big toe.

- Pulling the kneecaps up tighten the knees. Also pull upand tighten the thigh muscles.

- Keep the back straight and the arms pressed slightly

against the sides of your thighs with palms facing inward.- Stretch your hands, neck and all other parts of the body.- Your legs, waist and neck all should be in a straight line.- Pull your chest out and stomach in.- Your weight should be spread evenly on both the feet.- Gaze in front and maintain your balance while breathingdeeply and slowly.

- Steadily holding this pose recite the below mentioned

Gayatri mantra (incantation) thrice.

Aum ! Bhoor-bhuvaH svaH tat-savitur-varenyambhargo-devasya dheemahi

dhiyo yonaH prachodayaat Aum.

Purport : Aum ! We become aware of the three planes in usand meditate on the Sun god. May almighty Sun god

illuminate our intellect and inspire us towards the righteouspath.


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aaaa>g>g>g>g((((vyis 2 : pvyis 2 : pvyis 2 : pvyis 2 : p\\\\NimisnNimisnNimisnNimisn

ppppwwww((((tttt ::::

- tiDisn IAY(tmi>Y) Vis l[ti tmiri b[ CiY uprn) trO Cit)n) mymi> liv)nmAkir m&Wimi> a[kb)ji siY[ ji[D) di[.

- b[CiYni a>g*qi Cit)ni my Bign[ aDkiv[li riKi[.- T+ir UBi rC) Cit) bCir an[ p[T Sky a[Tl&> a>drn) trO K[Mc[l&> riKi[.

- mAtk , kmr an[ grdn s(Ct aiK&> Sr)r a[k s)F) l)T)mi> riKi[.-sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[siFirN rC[vi ji[ea[.

- pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

iiiiiiii i (m#iiy nm: i (m#iiy nm: i (m#iiy nm: i (m#iiy nm: iiiii


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Position 2 : Prayer Pose

Steps :

- From the Mountain pose inhale, fold your hands and joinboth the palms in prayer pose in the center of the chest.

- Both the thumbs should touch the chest.- Stand erect expand your chest and pull the belly in as far

as possible.- The head, neck and body should remain in a straight line.

- Look straight ahead. Maintain your balance while breathingdeeply and slowly.

- Steadily holding this pose recite the below mentioned Sunincantation five to ten times.

Aum ! Hraam Mitraaya namaH


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aaaa>g>g>g>g((((vyis 3 :vyis 3 :vyis 3 :vyis 3 : CCCCAtAtAtAt----u_iinisnu_iinisnu_iinisnu_iinisn


- p\Nimisn IAY(tmi>Y) Vis l[ti> tmiri b[ CiY uprn) trO p*Nbivi[. tmiribgn[ biC& bgn[ kinn[ aDk[li an[ CY[L) sim[n) trO riKi[.

- Ryirbid Vis Ci[Di[ an[ Vis l[ti F)r[Y) Sr)rn[ kmrmi>Y) Sky a[Tl&> piCLn)trO z&kivi[.

- tmiri b[ CiY piCLn) trO p*Nbiv[li riK) pg jm)n siY[ mkkmpN[dbiv[li riKi[.

- tmiri Sr)rn[ piCLn) trO tiN[l&> riK) _(OT aikiS trO IAYr riKi[.- (ny(mt an[ siFirN Visi[rK\jiis jiLv) riK) pi>c Y) dS vKt (nn(l(Kt s*y#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

iiiiiiii ) rvy[ nm: ) rvy[ nm: ) rvy[ nm: ) rvy[ nm: iiiiiiii


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Position 3 : Raised Arm Pose

Steps :

- From the Prayer pose inhale and raise your arms upwards

with your arms touching your ears and palms facingforward.

- Then exhale and while inhaling gently bend backwards asfar as possible.

- Stretch your arms fully with the feet firmly pressed on theground.- Stretch the whole body backwards and gaze at the sky.

- Breathing normally hold this pose and recite the belowmentioned Sun incantation five to ten times.

Aum ! Hreem Ravaye namaH


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aaaa>g>g>g>g((((vyis 4 : u_iinisnvyis 4 : u_iinisnvyis 4 : u_iinisnvyis 4 : u_iinisn


- CAt-u_iinisn IAY(tmi>Y) Vis Ci[Di[ an[ G*>TN vi?yi (vni kmrmi>Y) aigL vi>kivLi[. vi>ki vLt) vKt[ b[ CiY p*Nbiv[li riKi[.

- p)q spiT an[ s)F) rC[v) ji[ea[. pg G*>TNmi>Y) t[mjCiY ki[N)mi>Y) vLvi ji[ea[n(C.

- tmiri bgn[ CiYni p>ji jm)n pr pgni p>jin) bij&mi> T[kv) mAtk G*>TNn[ aDkivi[.

- tmiri bgn[ CiY t[mj pgn) ai>gL)ai[ sim[n) trO tiN)n[ s)F) riKi[.- CiY t[mj G*>TN Q)li pDvi d[vi n(C. G*>TNn) Qi>kN) uprn) trO K[Mc[l) riKi[.- _(OTn[ G*>TN trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[.- pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

iiiiiiii * s*yi


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Position 4 : Standing Head to Knees Pose

Steps :

- From the Raised arm pose exhale and bend forward fromthe waist keeping your arms extended throughout themovement.

- Keep your back straight and flat. The legs should not bendat the knees and the arms at the elbows.

- Rest both your palms on the ground beside respective feetand touch your forehead to the knees.

- Keep the fingers and toes of both the hands stretched andpointing forward.

- Keep your legs and arms straight and stretched, pull thekneecaps up.

- Breathe normally and hold this posture while gazing atyour knees.


Aum ! Hroom Suryaaya namaH


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aaaa>g>g>g>g((((vyis 5 :vyis 5 :vyis 5 :vyis 5 : aVaVaVaV----s>s>s>s>cilnisncilnisncilnisncilnisn


- u_iinisn IAY(tmi>Y) Vis li[ an[ tmiri[ jmNi[ pg piCLn) trO Sr)rY) d*r li[.- jmNi pgn) ai>gL)ai[, a>g*qi[ an[ G*>TN jm)nn[ aDkvi ji[ea[.- Dibi[ pg G*>TNmi>Y) viL[li[ riK) udr p\d[Sn[ jmN) siYL siY[ dbiv[li[ riKi[.- tmiri b[ CiY an[ pg jm)n siY[ mkkmpN[ dbiv[li riKi[. Dibi pgni[ p>ji[ b[CiYni p>ji vc[ rC[vi[ ji[ea[.

-Vis li[, p)qn[ kmin aikir[ viLi[, Cit)n[ aigLn) trO tiN)n[ KBi piCLn)trO K[>c[li riKi[.

-mAtkn[ Sky a[Tl&> piCLn) trO z&kiv) _(OT aikiS trO IAYr riKi[.- AviBi(vk Visi[rK\jiis cil& riK) pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirNkrti> ai aisnmi> IAYr rCi[[.

iiiiiiii ] Binv[ nm: ] Binv[ nm: ] Binv[ nm: ] Binv[ nm: iiiiiiii


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Position 5 : Equestrian Pose

Steps :

- From the Hand to foot pose inhale and take the right legback, away from your body.

- Let the knee and toes of the right leg touch the ground.- Keep the left leg folded at the knee. Press the abdomenagainst the left thigh.

- Press the hands and feet firmly on the ground, with the leftfoot between both the palms.

- Inhale and arch your back, stretch the chest forward andpush the shoulders backwards.

- Raise your head as high as possible and gaze at the sky.- Breathe normally and hold this posture while chantingthe below mentioned Sun incantation five to ten times.

Aum ! Hraim Bhanave namaH


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aaaa>g>g>g>g((((vyis 6 :vyis 6 :vyis 6 :vyis 6 : aFi[aFi[aFi[aFi[m&Km&Km&Km&K----VinisnVinisnVinisnVinisn


- aV-s>cilnisn IAY(tmi>Y) Vis Ci[Di[ an[ tmiri[ Dibi[ pg piCLn) trO le

jmNi pgn) ji[D[ riKi[.- tmiri b[ pgni p>ji t[mj pg a[kb)ji siY[ p*Nji an[ CY[L)ai[ pr tmiri Sr)rn[ T[kvi[. Sr)rn&> bF&> vjnbgn[ pg an[ CY[L)ai[ pr a[ksrK&> vC[>cia[l&>riKi[.

- CiY t[mj G*>TN Q)li pDvi d[vi n(C. G*>TNn) Qi>kN) uprn) trO K[Mc[l) riKi[.pgn) (pD)mi>Y) b[ pgni p>ji tiN[li riK) jm)n pr spiTpN[ riKi[.

- b[ pgni p>ji an[ CY[L)ai[ mkkmpN[ jm)n srsi riK) Vis Ci[Di[ an[

p&rCiIAY{kri[Dn[ C[D[ aiv[l&> CiDk&>} tYi (nt>b p\d[S uprn) trO li[.- tmiri mAtkn[ b[ biC&ai[n) vc[ riKi[ k[ j[Y) mAtk, p)q, kmr an[ CiYn)ki[N)ai[ smr[K rC[.

- CLv[Y) tmiri mAtk an[ FDn[ b[ biC&ai[n) vc[Y) pg trO nmiv) mAtkn[jm)n pr T[kvi[.

- tmiri b[ CiY tYi pg s)Fi an[ Tir riK) pgn) pin)ai[n[ mkkmpN[ jm)n siY[dbiv[l) riKi[.

- _(OTn[ pg trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[.- pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

iiiiiiii i] Kgiy nm: i] Kgiy nm: i] Kgiy nm: i] Kgiy nm: iiiiiiii


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Position 6 : Downward Facing Dog Pose

Steps :

- From the Equestrian pose exhale and bring your left foot

together with the right.- Keep both the feet close together so that both the legstouch each other entirely.

- Resting both the palms and feet on the ground, supportand distribute your weight equally on both the hands andfeet.

- Straighten your hands and knees and stretch the calves tokeep your heels on the floor completely.

- Slowly, while keeping palms and feet on the floor breatheout and push your hips and tailbone up towards the ceiling.

- Bring your head between the arms so that your head,waist, back and elbows are in a line.

- Gently drop your head and torso down through the armstowards the feet and then touch the top of your head to thefloor.

- Keep your arms and legs straight. Press your feet firmly

against the floor.- Breathe normally and hold this posture while gazing atyour feet.


Aum ! Hraum Khagaaya namaH


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aaaa>g>g>g>g((((vyis 7 : ct&r>gvyis 7 : ct&r>gvyis 7 : ct&r>gvyis 7 : ct&r>g---- d>Disnd>Disnd>Disnd>Disn


- aFi[m&K Vinisn IAY(tmi>Y) Vis Ci[Di[ an[ tmiri b[ CiY ki[N)mi>Y) viL) tmiriSr)rn[ jm)n trO n)c[ livi[.

- b[CY[L)ai[n[ jm)n pr t[mj Cit)n[ aDk[l) riK) tmir&> nik, Cit) an[ b[G*>TN jm)nn[ aDkivi[.

- tmiri udr t[mj (nt>bn[ jm)nY) upr Ct trO li[. b[ ki[N)ai[n[[ tmiri Sr)rn)nJk riKi[.

- tmi@> nik, Cit), CY[L)ai[,b[ G*>TN an[ pgn) ai>gL)ai[ jm)nn[ aDk[li> an[bik)n&> Sr)r jm)nY) alg rC[v&> ji[ea[.

- aim ai aisnmi> tmiri Sr)rni aiq a>gi[ jm)nn[ aDk[li rC[ C[.- _(OTn[ jm)n trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[.


iiiiiiii : p*ON[ nm: : p*ON[ nm: : p*ON[ nm: : p*ON[ nm: iiiiiiii


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Position 7 : Four-Limbed Staff Pose

Steps :

- From the Downward facing dog pose exhale and bend boththe hands in the elbows to bring your body down towards

the floor.

- Keeping both the palms close to the chest touch your nose,chest and knees to the ground.

- Pull your stomach in and hips upwards. Keep the elbowsclose to your body.

- Your nose, chest, palms, knees and toes should touch thefloor and the rest of the body should not touch the floor.

- In this pose eight parts of your body rest on the ground.- Breathe normally and hold this posture while gazing at the

floor.- Steadily holding this pose recite the below mentioned Sun

incantation five to ten times.

Aum ! Hrah Pushne namaH


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aaaa>g>g>g>g((((vyis 8 : B&j>vyis 8 : B&j>vyis 8 : B&j>vyis 8 : B&j>gisngisngisngisn


- ct&r>g d>Disn IAY(tmi>Y) Vis li[[, tmiri siYL n)c[ jm)n srsi livi[ ,tmiri

b[ CiY ki[N)mi>Y) s)Fi kri[ an[ mAtkn[ piCLn) trO le p)qn[ kmin aikir[piCLn) trO viLi[.

- tmiri b[ CiY p*Nc[li riKi[ an[ kmrn[jm)n siY[ dbiv[l) riK) grdn t[mj kri[Drjj&n[ Sky a[Tli> piCLn) trOnmivi[.- tmiri b[ pg, G*>TN t[mj pgni p>jiai[n[ a[kb)ji siY[ p*NgL)ai[ s)F) an[ Tir riKi[.- _(OTn[ aikiS trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[.- pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

iiiiiiii i ( i ( i ( i (CCCCrygBi


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Position 8 : Cobra Pose

Steps :

- From the Four limbed staff pose inhale and slowly loweryour thighs to the floor, straighten your elbows, raise thehead and bend the spine backward as far as possible.

- Straighten your arms, stretch the shoulders upwards, pressthe waist downwards and bend the spine and neck tothe maximum.

- Keep the heels, legs and knees together. Keep the toes erect.- Breathe normally and hold this posture while gazing at thesky.


Aum ! Hraam Hiranyagarbhaaya namaH


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aaaa>g>g>g>g((((vyis 9 :vyis 9 :vyis 9 :vyis 9 : aFi[aFi[aFi[aFi[m&Km&Km&Km&K---- VinisnVinisnVinisnVinisn


- B&j>gisn IAY(tmi>Y) Vis li[ an[ tmiri (nt>bn[ jm)nY) upr uqiv) li[.- tmiri b[ pgni p>ji an[ CY[L)ai[ pr tmiri Sr)rn[ T[kvi[. Sr)rn&> bF&> vjnbgn[ pg an[ CY[L)ai[ pr a[ksrK&> vC[>cia[l&>riKi[. tmiri b[ pgni p>ji t[mjpg a[kb)ji siY[ p*NTN Q)li pDvi d[vi n(C. G*>TNn) Qi>kN) uprn) trO K[Mc[l) riKi[.pgn) (pD)mi>Y) b[ pgni p>ji tiN[li riK) jm)n pr spiTpN[ riKi[.

- tmiri mAtkn[ b[ biC&ai[n) vc[ riKi[ k[ j[Y) mAtk, p)q, kmr an[ CiYn)ki[N)ai[ smr[K rC[.- CLv[Y) tmiri mAtk an[ FDn[ b[ biC&ai[n) vc[Y) n)c[n) trO nmiv) mAtkn[jm)n pr T[kvi[.

- tmiri b[ CiY tYi pg s)Fi an[ Tir riK) pgn) pin)ai[n[ mkkmpN[ jm)n siY[dbiv[l) riKi[.

- _(OTn[ pg trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[.


iiiiiiii ) mr)cy[ nm: ) mr)cy[ nm: ) mr)cy[ nm: ) mr)cy[ nm: iiiiiiii


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Position 9 : Downward Facing Dog Pose

Steps :

- From the Cobra pose inhale and lift your body from the

hips.- Support and distribute your weight equally on both thehands and feet. Keep your legs joined together.

- Straighten your knees and stretch the calves to place yourheels on the floor completely.

- Bring your head between the arms so that your head,

waist, back and elbows are in a line.- Gently drop your head and torso down through the arms

towards the feet and then touch the top of your head tothe floor.

- Keep your arms and legs straight. Press your feet firmlyagainst the floor.

- Breathe normally and hold this posture while gazing at

your feet.


Aum ! Hreem Mareechaye namaH


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aaaa>g>g>g>g((((vyis 10 :vyis 10 :vyis 10 :vyis 10 : aVaVaVaV----s>s>s>s>cilnisncilnisncilnisncilnisn


- aFi[m&K Vinisn IAY(tmi>Y) Vis li[ an[ tmiri[ Dibi[ pg piCLn) trO Sr)rY)d*r li[.

- Dibi pgn) ai>gL)ai[, a>g*qi[ an[ G*>TN jm)nn[ aDkvi ji[ea[.- jmNi[ pg G*>TNmi>Y) viL[li[ riK) udr p\d[Sn[ jmN) siYL siY[ dbiv[li[ riKi[.- tmiri b[ CiY an[ pg jm)n siY[ mkkmpN[ dbiv[li riKi[. jmNi pgni[ p>ji[ b[CiYni p>ji vc[ rC[vi[ ji[ea[.

-Vis li[, p)qn[ kmin aikir[ viLi[, Cit)n[ aigLn) trO tiN)n[ KBi piCLn)trO K[>c[li riKi[.-mAtkn[ Sky a[Tl&> piCLn) trO z&kiv) _(OT aikiS trO IAYr riKi[.- AviBi(vk Visi[rK\jiis cil& riK) pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirNkrti> ai aisnmi> IAYr rCi[[.

iiiiiiii * ai(dR * ai(dR * ai(dR * ai(dRyiy nm:yiy nm:yiy nm:yiy nm: iiiiiiii


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Position 10 : Equestrian Pose

Steps :

- From the Downward facing dog pose inhale and take yourleft leg back, away from your body.

- Let the knee and toes of the left leg touch the ground.- Keep the right leg folded. Press your abdomen and belly

against the right thigh.- Press the hands and feet firmly on the ground with theright foot between both the hands.

- Arch your back, stretch the chest forward and push theshoulders backwards.

- Inhale and raise your head as high as possible and gazeupwards.

- Breathe normally and hold this posture while chantingthe below mentioned Sun incantation five to ten times.

Aum ! Hroom Aadityaaya namaH


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aaaa>g>g>g>g((((vyis 11 : u_iinisnvyis 11 : u_iinisnvyis 11 : u_iinisnvyis 11 : u_iinisn


- aV-s>cilnisn IAY(tmi>Y) Vis Ci[Di[ an[ tmiri[ Dibi[ pg aigLn) trO le t[n[jmNi pg siY[ aDkiv)n[ riKi[.

- kmrmi>Y) vi>ki vL)n[ tmir) b[ CY[L)ai[n[ b[ pgni p>jin) nJk p>jin[aDkiv)n[ riKi[.

- p)q spiT an[ s)F) rC[v) ji[ea[. pg G*>TNmi>Y) t[mjCiY ki[N)mi>Y) vLvi ji[ea[n(C.

- tmiri bgn[ CiYni p>ji jm)n pr mkkmpN[ dbiv[li riK) mAtk G*>TNn[ aDkivi[.- tmiri bgn[ CiY t[mj pgn) ai>gL)ai[n[[ sim[n) trO tiN)n[ p*Nbiv[l)riKi[.

- CiY t[mj G*>TN Q)li pDvi d[vi n(C. G*>TNn) Qi>kN) uprn) trO K[Mc[l) riKi[.- _(OTn[ G*>TN trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[.- pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

iiiiiiii ] s(v#i[ nm: ] s(v#i[ nm: ] s(v#i[ nm: ] s(v#i[ nm: iiiiiiii


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Position 11 : Standing Head to Knees Pose

Steps :

- From the Equestrian pose exhale and bring the left footforward next to your right foot.

- Bend from the waist and bring both your palms next torespective feet.

- Keep your back straight and flat, arms and legs should not

bend at the joints.- Press your palms firmly on the ground and touch your

forehead to the knees.- Keep the fingers and toes of both the hands stretched andpointing forward.

- Keep your legs and arms straight and stretched, pull thekneecaps up.

- Breathe normally and hold this posture while gazing at

your knees.- Steadily holding this pose recite the below mentioned Sun

incantation five to ten times.

Aum ! Hraim Savitre namaH


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aaaa>g>g>g>g((((vyis 12 :vyis 12 :vyis 12 :vyis 12 : CCCCAtAtAtAt----u_iinisnu_iinisnu_iinisnu_iinisn


- u_iinisn IAY(tmi>Y) Vis l[ti> tmiri b[ CiY p*Nbiv[li riK) CLv[Y)kmrmi>Y) s)Fi Ye Tir uBi rC[i.

- tmiri bgn[ biC& bgn[ kinn[ aDk[li an[ CY[L) sim[n) trO riK) s)Fi uBi rCi[.b[ pg a[kb)jin[ p*NY) Sky a[Tl&> piCLn)trO z&kivi[.

- tmiri b[ CiY piCLn) trO p*Nbiv[li riK) pg jm)n siY[ mkkmpN[dbiv[li riKi[.

- tmiri Sr)rn[ piCLn) trO tiN[l&> riK) _(OT aikiS trO IAYr riKi[.- (ny(mt an[ siFirN Visi[rK\jiis jiLv) riK) pi>c Y) dS vKt (nn(l(Kt s*y#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

iiiiiiii i] aki


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Position 12 : Raised Arm Pose

Steps :

- From the Standing head to knees pose inhale and riseslowly while keeping the arms extended.

- Stand erect with your arms stretched upwards, palms

facing forward and both the feet touching each other fromthe heel to the big toe.- Then exhale and while inhaling gently bend backwardsas far as possible.

- Stretch your arms fully with the feet pressed firmly on theground.

- Stretch the whole body backwards and gaze at the sky.- Breathing normally hold this pose and recite the below

mentioned Sun incantation five to ten times.

Aum ! Hraum Arkaaya namaH


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aaaa>g>g>g>g((((vyis 13: pvyis 13: pvyis 13: pvyis 13: p\\\\NimisnNimisnNimisnNimisn


- CAt-u_iinisn IAY(tmi>Y) Vis li[ an[ tmiri Sr)rn[ k[Dmi>Y) s)F&> kr) Tir UBirCi[. tmiri b[ CiY uprn) trO l>biv[li riKi[.

- Ryirbid Vis Ci[Di[ an[ CLv[Y) tmiri CiY Sr)rn) b[ bij& pr n)c[ liv) TirUBi rCi[.- Vis l[ti tmiri b[ CiY uprn) trO Cit)n) mymi> liv) nmAkir m&Wimi>a[kb)ji siY[ ji[D) di[.

- b[ CiYni a>g*qi Cit)ni my Bign[ aDkiv[li riKi[.- T+ir UBi rC) Cit) bCir an[ p[T Sky a[Tl&> a>drn) trO K[Mc[l&> riKi[.- mAtk , kmr an[ grdn s(Ct aiK&> Sr)r a[k s)F) l)T)mi> riKi[.

-sim[n) trO

IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[siFirN rC[vi ji[ea[.


iiiiiiii : BiAkriy nm: : BiAkriy nm: : BiAkriy nm: : BiAkriy nm: iiiiiiii


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Position 13 : Prayer Pose

Steps :

- From the Raised arm pose inhale and come back up intostanding position with your hands extended over yourhead.

- Breathing out, slowly bring the arms down to the sides andstand erect.

- Inhaling fold your hands and join both the palms in prayerpose in the center of the chest.

- Both the thumbs should touch the chest.- Stand erect expand your chest and pull the belly in as faras possible.

- The head, neck and body should remain in a straight line.- Look straight ahead and maintain your balance while

breathing deeply and slowly.


Aum ! Hrah Bhaaskaraaya namaH


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aaaa>g>g>g>g((((vyis 14 :vyis 14 :vyis 14 :vyis 14 : tiDisntiDisntiDisntiDisn


- p\Nimisnmi>Y) Vis Ci[Di[ an[ CLv[Y) tmiri CiY Sr)rn) b[ bij& pr n)c[ liv)Tir UBi rCi[.

- bgn[ pgn) pin), a>g*qi an[ G*>TN a[kb)jin[ aDk[li> riK) (AYr UBi rCi[.

- G*>TNn) Qi>kN)ai[n[ uprn) trO

K[Mc) G*TNn[ t>g kri[ t[mj siYLni Aniy&ai[n[ pNuprn) trO K[Mc)n[ t>g kri[.- m[r&d>D{p)q} t[mj bgn[ CiY s)Fi an[ T+ir riK) CY[L)ai[n[ siYL siY[ sC[jdbivi[.

- tmiri b[ CiY, grdn an[ Sr)rn[ tiN)n[ T+ir riKi[.- pg, kmr an[ grdn a[k s)F) l)T)mi> t[mj Cit) bCir an[ p[T a>drn) trOK[Mc[l&> riKi[.

- Sr)rn&> bF&> vjn bgn[ pg pr a[ksrK&> vC[>cia[l&>riKi[.-sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[siFirN rC[vi ji[ea[.

- #iN vKt (nn(l(Kt giy#i) m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

iiiiiiii B*B&


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Position 14 : Mountain Pose

Steps :

- From the Prayer pose exhale and bring your hands downbeside the thighs.

- Stand erect with both the feet touching each other fromthe heel to big toe.

- Pulling the kneecaps up tighten the knees. Also pull upand tighten the thigh muscles.

- Keep the back straight and the arms pressed slightlyagainst the sides of your thighs with palms facing inward.

- Stretch your hands, neck and all other parts of the body.- Your legs, waist and neck all should be in a straight line.- Pull your chest out and stomach in.- Your weight should be spread evenly on both the feet.

- Gaze in front and maintain your balance while breathingdeeply and slowly.

- Recite the below mentioned Gayatri mantra thrice.

Aum ! Bhoor-bhuvaH svaH tat-savitur-varenyambhargo-devasya dheemahi

dhiyo yonaH prachodayaat Aum.Purport : Aum ! We become aware of the three planes in usand meditate on the Sun god. May almighty Sun godilluminate our intellect and inspire us towards the righteouspath.


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- upri[kt 14 aisni[ krviY) a[k s*yt[ b[ CiY ji[D) (nn(l(Kt s*y< m>#ii[ vD[ Bgvin ~) s*ydn krvi.

ii jpik&s&m s>kiS kiyp[y> mCiw&(tm` i tmi[(r sv p\Nti[IAm (dvikrm` ii1ii

BiviY< : jpi-p&Op smin d[d)ymin, Bgvin kiypni pi, aXin$p) a>Fkirni[ niSkrnir, sv< pipniSk a[vi Bgvin (dvikr s*y


39/41


- These 14 poses are one round of the Sun salutation.

- Then repeat the full round once more. This can be repeated

as many times as desired according to your capacity, but

don't overexert yourself.

- Such 25 rounds of the Sun salutations are called one

Avritti(repetition).

- Chanting the following verses bow down before Lord Sun.

Aum ! Japaakusum samkaasha kaashyapeyam mahaadutim,

Tamorim sarva-paapaghnam pranatoshmi divaakaram__(1)

Purport : We bow down to the son of Kaashyap, glorious Sun god

Who has the appearance of Japa (china rose) flower. We salute

You O Lord ! You are the destroyer of the darkness of ignorance

and annihilator of all our sins.

Aum ! Aadityasya namaskaaram ye kurvanti dine dine

AayuH prajnaa balam veeryam tejasteshaan cha jaayate.__(2)

Purport : Those who perform the Sun salutation regularly attain

healthy long life, intelligence, knowledge, vigour, strength and

splendour.

Aum ! Dharma-vidhaanaaya Namaste krit-saakshine,

NamaH pratyakhsa-devaaya bhaaskaraaya namo namaH.__(3)Purport : We bow down before Lord Sun Who knows (establishes)

principles and rules; Who is the witness of all our actions; Who is

visible to our naked eyes and Who is as bright as gold.

Anena soorya-namaskaaraakhyen karmanaa bhagvaan shree

Savitru-sooryanaaraayanaH preeyataam na mama.__(4)

Purport : In this manner I conclude my Sun salutation as per my

knowledge and capacity. May almighty Lord Sun shower his love

and blessings upon me.

- Sip some water while chanting the following verse,

Aum ! Akaala-mrityu-haranam sarva-vyadhi-vinaashanam,

Soorya-paad-udodakam tirtham jathare dhaarayaami-aham.

Purport : I intake this holy water which is the foot-nectar of the

Sun god; which expels my untimely death and which is the

remover of all my diseases and ailments.

- Finally rest in the Corpse pose for 5-10 minutes.


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SSSSvisnvisnvisnvisn ::::

ppppwwww((((tttt ::::- kqN an[ smtl jm)n ps>d kri[.- tmiri Sr)rn) l>bien) S[tr>J aYvi kimLi[ jm)n pr piYri[.- tmiri Sr)rn[ p*r[p*@> l>biv) n[ jm)n pr s*e jiai[. b[ CiY tmiri (nt>bY) Yi[Did*r jm)n srsi riKi[.

- b[ CiYn) ai>gL)ai[ sC[j viL[l) t[mjCY[L)ai[ c_i) riKv).- tmiri b[ pg vc[ 1 Y) 1.5 O*T a>tr riKi[ an[ pgni p>ji b[ bij& pr nmiv) di[.- tmir&> mAtk piYrNi pr T[kvi[.- tmir) ai>Ki[ F)m[Y) b>F kri[. ai>Kni Di[Li Si>t an[ (nIOk|y rC[vi ji[ea[.- tmir&> miM[ b>F riK) jDb&> sC[j Ki[l) tmiri di>t a[kb)jiY) Yi[Di d*r riKi[.- ai>K an[ cC[riY) S$ kr) pgni a>g*qi s&F) Sr)rn[ Q)l&> Ci[D) di[.- p\Si>t an[ giQ t>WivAYi p[di Yvi di[.- nik vD[ AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> airim kri[.

- Sr)r Si>t Yti> Visi[rK\jiis m>d YS[, mn IAYr YS[ an[ (vciri[ pN n(Cvt\Ye jS[.- p*N< p\Si>t avAYimi>> EIWyXin l&t Yiy C[ an[ mn (n(vtpN[ s*e rCi[.- s>p*N< tijg) p\it n Yiy Ryi> s&F) mn an[ Sr)rn) ai (nm airim kri[.

- ai aisnni ni[ ki[e (nFiY) bCir aivvi miT[ p

C[li U

MDi Vis li[, Ryirbid b[

CiY an[ pgn)ai>gL)ai[ Cliv) Sr)rn[ p*NKi[ b>F riK) bgn[ G*>TNn[ Yi[Di Cit) trO le F)r[Y) Dib[ pDK[ Ye jiai[. Ryirbid ai>Ki[ Ki[l) b[qi Ye jiai[.

- Yi[D) vir b[s) rC) Sr)r pr p*ri[ kib& m[Lyi bid CLv[ rC)n[ UBi Yiai[.- b)J ki[epN p\vZ(_i S$ krvi pC[li> aispis Yi[D&> Cln-cln krv&>.


41/41

Corpse Pose :

Steps :

- Select a firm flat ground.

- Spread a mat or rug of your body's length on the ground.

- Lie down full length and comfortable on the mat with the hands

down and a little out from the hips.

- Slightly curl your fingers while keeping the palms turned upwards.

- Keep your feet 1-1.5 feet apart and let the feet fall out to either side.

- Rest your head on the mat.- Gently close your eyes. The eyeballs should remain still and passive.

- Slightly open your jaws; the teeth should be parted a little. Keep

your mouth closed.

- Relax the whole body, including the face. Let the body feel heavy.

- You should be in a peaceful trance.

- Breathe naturally through your nose and relax.

- You will notice that as your breathing slows down your mind also

stabilizes and all mental activities slowly come to a pause.

- The total relaxation phase is that moment from where you'll

realize nothing, feel nothing, hear nothing, sense nothing and

your mind will be in a total blank state.

- Just like a dead body lie down perfectly still.

- Remain in this psychosomatic relaxation phase till you feel totally

refreshed.

- There is no fixed time for this posture. It can stretch from a few

minutes to even half an hour.

- To come out, first begin to deepen the breath, then move thefingers and toes, awakening the body.

- Bring the knees towards the chest and roll over to your left side,

keep the eyes closed.

- Open the eyes slowly and gently bring yourself back up into a

sitting position.

- Compose yourself for a minute in the sitting position. Then stand

up without any abrupt motion.

- Before resuming your normal routine move around a bit.

Documents

116095205 Sun Salutation Yoga (1)