Step 1.

First stand in attention position. Then lifting both hands in parallel position to the shoulders lifts both palms upwards. Back of the palms should stick to each other. Now being them in the front and encircling rake “namaste” position.

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Step 2.

Inhale and while touching yours ears with your hands stretch them upwards and then bends from your waist alongside bend your arms & neck. This is called “Ardh Chakra Asana”.

Step3.

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In the Third step exhale slowly and bend forward hands with neck, touching ears, go down & touch the right & left side ground of your feet. Your knees should be straight stay in this position for a while. This position is called Paad – Pashchimottanasan or “Padahastasana”.

Step 4.

In this step touch your palms to the ground & while in haling take your right leg backwards push your chest outside & lift your neck upwards. In this mudra your leg should be straight backwards & toe should be standing. Wait for while in this position.

Step 5.

While exhaling slowly take your left leg also backwards. Your ankles should join. Pull your backwards and try to join your ankles on ground. Pull your buttocks upwards as much as possible. Bend your neck touch your chin with your neck.

Step 6.

While inhaling & keeping your body parallel to the ground & lye prostrate. First touch your knees, chest & chin on the ground. Lift your buttocks & exhale keep breathing normally.

Step 7.

In this step inhale slowly- slowly & while pulling chest outwards move your hands straight. Bend your neck backwards, knees should be touching earth & toes should be in standing position. This is called “Bhujangasana”.

Step 8.

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It’s Similar to the 5th step. Here we touch our chin with our neck & look at our toes.

Step 9.

It’s similar to the 4th step. In this we bring the right leg again in the front.

Step 10.

This is similar to 4th position. Now bring the left leg in front & again from “Paad – Pashchimottanasan”

Step 11.

This is similar to second position. Open up the Paad – Pashchimottanasan & while inhaling lift both hands upwards. In the same position bring your hands backwards and at the same time bring your neck & beck backwards ie.be in Ardh Chakra Asana”.

Step 12.

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This will be similar to the first position i.e. The “Namaskar “Position.

After the 12 mudras/position again stand in rest position. Now again repeat the same asana. The first, second & third position will remain the same but in fourth position instead of bringing right leg back, here left leg goes back & do suryanamaskar.

Caution

People suffering from backache should not do this yogasan. The third & fifth positions are prohibited for people suffering from slip desk or survical. If you suffer from any serious disease then consult a yoga specialist before doing “suryanamaskar”.

Benefits

It’s extremely beneficial. Its practice reduces pain in legs & hands and makes them stronger. Neck, lungs & rib muscles are strengthened, body’s extra fat reduces & body become light & slim.

Surya Namaskar aids in elimination of skin diseases & the possibility of their occurrence is eliminated. Its regular practice eradicates constipation & stomach related diseases and also enhances the digestive abilities. It leads to activation of all veins & nerve-small or big. It helps in pushing away faulty habits like insomnia, laziness etc.

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http://yoganirvana.com/?page_id=30

The Surya Namaskar Postures and Breathing Patterns:

The 12 postures are: 

1. Stand facing the Sun with palms folded and  both the thumbs touching the chest.

Breathing: Inhale while raising the hands and exhale as hands are brought down to chest level.

2.  Raise hands upward, with feet firmly on the ground, bend backwards, stretch arms fully.

Breathing: Inhale.

3.  Slowly bend forward, hands touching the earth with respect, head touching the knees.

Breathing:Exhale.

4. Set both hands with the palms down firmly on the ground, pull the left leg backward, raise the head

looking at the Sun, full weight resting on the two palm and ten fingers. Breathing: Inhale

5. Bring right leg back close to left leg, keeping hands and legs straight, bend the body at the hip

forming an arch, just like a mountain, known as ‘parvathasan or mountain pose’. Breathing: Exhale

6. Stretch yourself fully on the ground in the Saashtanga Namaskar pose (all eight ‘anga’ or

parts of the body on the ground – head, thigh, eyes (sight), mind, word, feet, hands and ears

(hearing)). In reality, feet, knees, thighs, chest, forehead touch the ground with the hands

stretched out and in folded position, with your mind and thoughts on the full namaskar, then

slowly turn the head to the sides first to left and then to right so that each ear touches the ground.

Breathing: Inhale first and then Exhale fully

7. Slowly raise the head, bend backward as much as possible, hands straight, in the cobra pose.

Breathing: Inhale

8. Parvathasan – same as Step 5. Breathing: Exhale

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9. Same as Step 4 with the difference that the right leg is brought forward. Breathing: Inhale

10. Same as Step 3 – Breathing: Exhale

11. Same as Step 2 – Breathing: Inhale

12. Same as Step 1 – Breathing: Exhale, Inhale and Exhale.

You don’t need to be doing yoga regularly in order to practice the Surya Namaskar. If performed correctly, this exercise does not strain or cause injury. If performed in the morning, it relieves stiffness, revitalises your body and refreshes the mind. Do it during the day and it will instantly boost you up, practice it after sundown and it helps you unwind.

Benefits of Surya Namaskar

Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.

Abdominal muscles are strengthened. Promotes sleep and calms anxiety Prevents skin disorders and makes skin look refreshed Thoroughly ventilates the lungs, and oxygenates the blood. Tones up the nervous system and improves memory. Helps to get rid of unpleasant smells from the body Improves muscle flexibility. Prevents loss of hair and greying. Reduces fat. Revives and maintains the spirit of youthfulness. If you are suffering from sleeplessness then, surya namaskar is the best medicine. Apart from just the physical level, surya namaskar helps in keeping you stress free and

rejuvenate your mind, because, it promotes the circulation of fresh oxygen to your brain.

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

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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.

Who should not do Surya Namaskar?

Pregnant women should not practice this after third month of pregnancy. Patients of Hernia and high blood pressure are warned against this practice. People suffering from back conditions should seek proper advice before commencing

Surya Namaskar.

Over time, Surya Namaskar will help you achieve a sense of well-being and purpose.

If you're looking for a simple, enjoyable way to start your day that provides a diverse range of health benefits, consider practicing Surya Namaskar. Surya Namaskar is a special sequence of yoga postures and chants that together comprise the traditional Sun Salutation.Surya Namaskar has its origins in Hindu worship of the solar deity, and it has been practiced in India for thousands of years. There are twelve poses in the Surya Namaskar series, and a full round consists of performing two sets of this series.

Whether you regularly practice yoga or not, you can enjoy the health benefits of Surya Namaskar. Performed correctly, it is a completely safe set of yoga poses that will not cause strain or injury. You will experience health benefits by practicing the Sun Salutation just once daily, but you can also practice the series of poses as often as you like morning, noon or night.

Once you become familiar with Surya Namaskar and how wonderful it makes you feel, you will probably find yourself drawn to performing it multiple times throughout the day, including just before bedtime. When practiced in the morning, Surya Namaskar relieves stiffness, energizes the body and refreshes the mind. During the day, it is a rejuvenating alterative to caffeine, and at night, Surya Namaskar can help you relax and get a good night's sleep.

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.

Surya Namaskar is an excellent alternative to caffeine and other stimulants. If you suffer from insomnia or sleep disturbances, you will find practicing Surya Namaskar aids in helping you fall asleep without the need for depressants.

With regular practice, Surya Namaskar is an excellent way to manage stress and alleviate depression. You will expend a tremendous amount of energy as you move through the two sets of poses. Surya Namaskar teaches you to concentrate, and learning to achieve the poses is incredibly gratifying.

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SURYA NAMASKAR, THE 11000 YEAR OLD VEDIC SUN SALUTATION - CAPT

AJIT VADAKAYIL

This post is the most valuable piece on Surya Namaskar you will find in any

language other that Sanskrit.

Thousands of pretenders have flooded book store shelves and the Internet with

"ready made" Surya namaskar takes-- all bull.

First of all SURYA NAMASKAR is not a physical exercise.  It is something much

more profound, which needs deep understanding of  Sanskrit Vedic literature

and Sanatana Dharma.

It is a complete Sadhana, inclusive of Yogasana ( exercise ) , Mantra ( sound

longitudinal waves ) , Pranayama ( breathing )  and Chakra meditation ( scalar

energy vortex transceiver ) .

Surya Namaskar was devised as Yoga 7000 years ago, to facilitate LYMPH

DRAINAGE in an amazing manner.  This was properly understood by modern

science only 70 years go.  Our lymphatic system has vessels just like our circulatory system, but

does not have a pump (whereas the circulatory system has the heart). In order to clear the “lymph” (the

clear extracellular fluid that is collected by the lyphatic vessels and filtered by the lymph nodes), the

lymphatic system must be pumped manually. The lymph movement relys on contraction of smooth

muscle tissue lining the walls of lymph vessels (peristalsis). Movement of skeletal muscles is also

important for driving lymph along the systems network of vessels to lymph nodes and from these to

lymph ducts where the lymph tissue joins cardiovascular circulation. Women who do Surya Namaskar

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do NOT get breast cancer.

Surya Namaskar resonates the Pineal gland and DNA-- to speed up your

chakras, and enlarge your aura-- I will get to the technical points later.,

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I learnt Surya Namaskar at the age of 7, taught to me by the Kalari gurikkal. 

Many years later, at my school we did Surya Namaskar in a group.  It was

compulsory.

To arouse your curiosity I will put a video, which just shows what it is prima

facie.  It will NOT explain anything else-- just the base movement.

It might appear to be a good physical stretch exercise to loosen up-- to a layman

. What you must understand is that the man is facing the sun at dawn, on an

empty stomach.

Now let me introduce breathing.  Breathing does magic . It must be

started and stopped at the right time. You must be AWARE of the breathing

process. Basically, inhale when stretching and exhale when bending.

Let me paste some pictures.

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Now let me introduce the sound MANTRAS in Sanskrit, the

oldest language of this planet, which originated from a 12 strand DNA of a

Maharishi.

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The 12 Names of Surya - the Sun

1) Om Maitreya nam-ah (The friend of all)

2) Om Ravaye nam-ah (Praised by all)

3) Om Suryaya nam-ah (The guide of all)

4) Om Bhanave nam-ah (The bestower of beauty)

5) Om Khagaya nam-ah (Stimulator of the senses)

6) Om Pushne nam-ah (The nourisher of all)

7) Om Hiranyagarbhaya nam-ah (The creator)

8) Om Marichaye nam-ah (Destroyer of disease)

9) Om Adityaya nam-ah (The inspirer)

10) Om Savitre nam-ah (The purifier)

11) Om Arkaya nam-ah (The radiant)

12) Om Bhaskaraya nam-ah (The illuminator)

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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

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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.

During the second set, start off with the other leg.

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Proforma: Posture / Asana  / Chakra / Seed

First Posture – Namaskarasana/ Anahata/ OM hram

Second Posture – Parvatasana/ Vishuddhi/ OM hrim

Third Posture – Namaskara Hastapadasana/ Swadhistana/ OM hram

Fourth Posture – Ekapada Prasaranasana/ Ajna/ OM hraim

Fifth Posture – Bhudharasana/ Vishhuddi/ OM hraum

Sixth Posture – Ashthanga Pranipatasana/ Manipura/ OM hrah

Seventh Position – Bhujangasana/ Swadhistana/ OM hram

Eighth Posture – Bhudharasana/ Vishuddhi/ OM hrim

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Ninth Posture – Ekapada Prasaranasana/ Ajna/ OM hrum

Tenth Posture – Namaskara Hastapadasana/ Swadhistana/ OM hraim

Eleventh Posture – Parvatasana/ Vishuddhi/ OM hraum

Twelfth Posture – Namaskarasana/ Anahata/ OM hrah

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Chakras are focal points where psychic forces and bodily functions interact with each other.

They are transceivers of SCALAR energy. Scalar waves operate in a non-linear time dimension which is

hyperspace, at any speed from zero to infinity, as they are not limited to the speed of light. When you

develop cosmic consciousness, the chakras vortex will extend further from his body. These chakras

cannot be seen by the sight sense of the common man. Each of these 7 chakras are associated with a

specific colour, organ, gland, mantra and frequency. Chakras can send out information carrying soliton

waves, which do not attenuate. The Indian sage has exploded into a space of consciousness in which

inner awareness is spontaneous. Cosmic consciousness is an intellectual enlightenment or illumination,

an indescribable state of moral and intellectual elevation, a feeling of amazing bliss. Gazing at the sun or

stars is an enlightening practice that fills up the soul. The real nervous system operates by means of

synaptic messages. The virtual one operates by means of the quantum effect of tunneling (particles

passing through an energy barrier that classically they should not be able to climb). The real one is

driven by classical laws, the virtual one by quantum laws. Consciousness is therefore driven by quantum

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laws. Remember, chakras dictate all physical, mental, emotional and spiritual processes that take place

in your body. Every chakra is a transmitter cum receiver antenna. As per Vedanta we are essentially

holographic energy beings existing in a state of resonance with the scalar field of the cosmos

Pineal gland is literally the third eye. The great Himalayan masters did Surya yog

by gazing at the rising sun with a silver coin placed in between the eyebrows on the forehead . The solar

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wind at dawn, charging the earth’s magnetic field, stimulates the pineal gland.  This is the best time to

meditate , chant and sun gaze.  At dawn, the negatively charged pineal and the positively charged

pituitary combine their essences to create a "light in the head". Pranayama floods the Pineal gland with

oxygen, to make it resonate. The reddish grey pineal gland is located in the geometric center of the brain. 

The nerves that serve the pineal gland don't originate in the brain but in the sympathetic nervous system. 

This gland can be activated by activated by sunlight, and also by sound resonance. It controls the various

biorhythms of the body. It can discern negative energies, based on perception of vibrating energies around

you. When the pineal gland does not receive sunlight, it secretes Melatonin, which induces sleep,

increases blood sugar, craze for food, leading to obesity, fears and anxiety.The pineal gland is a

photosensitive organ and thus an important timekeeper for the human body. The pineal gland produces

PINOLINE, ( 6-methoxy-tetra-dydro-beta carboline, or 6-MeO-THBC ) . Pinoline also resonates with the

very pulse of life 7.83 Hertz, the pulse the DNA uses to replicate, and which has been measured to be

emitted from the brains and hands of all successful healers, regardless of belief or faith.  Pinoline enables

the threshold levels of DMT to become active in the brain . DMT with Pinoline increases brain activation

multi fold.

Pineal activation awakens normally latent neural pathways. Nerve fibers leave the pineal and make

synaptic connections with other brain sites through traditional nerve-to-nerve connections, not just

through endocrine secretions. EASTERN VEDIC RISHIS MYSTICS HAD THE ABILITY TO GO ON EITHER SIDE

OF THE NARROW BAND OF 5 HUMAN SENSES, WITH A KING SIZED RESONATING PINEAL GLAND. THEY

COULD TRANSCEND THE SENSES AND LIMITATION OF SPACE-TIME. There is a lot we knew 10000 years

ago , but has been lost to this this 21st century-- right? You cant observe the quantum world without

your Pineal gland -- the other 5 senses have too narrow bandwidths. Quantum physics has showed the

ancient Indian Yogis were NOT mere dreamers of cosmic consciousness, where our bodies, our brain and

its mind, as inextricably joined with other matter and the mega dipole of universe . There is indeed a

connection between consciousness and tangled state quantum phenomena. They firmly believed that

the invisible below the quantum screen gives rise to the visible. While Newton tries to explain the

invisible through the visible. There is no room for consciousness or morphogenetic fields in the

dictionary of Darwin.

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A mantra is a word or a series of words , which produce longitudinal Scalar waves by resonating

your Pineal gland and your DNA—in a divine language. A divine language like Sanskrit came out from a

12 strand DNA – the most complicated supercomputer on this planet. The king Mantra OM or AUM is

11000 years old—and was told by the sages that it was the original sound when the Cosmos was

created. OM opens up quantum tunneling for the wormholes to happen , where the speed of light is

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NOT the limiting factor. DNA is a superconductor that stores light at body temperature, and can

create magnetic wormholes in ZPF .. Microtubules and axional membranes are also hollow cylinders.

Mantras are Scalar energy based sounds which resonate in the Zero Point Field Aakashik hyperspace.

                                 

---Mantras resonate your pineal gland and reprogramme your DNA. The human DNA can produce

longitudinal scalar waves. Mantras vibrations on DNA , chakras and pineal gland purifies and raises

human consciousness. Mantras centres your mind ( effect on subconscious ) and slows down your

breathing. Mantras increase your Auras as seen by Kirlean photography— due to the effect on

symphathetic and para sympathetic nervous systems.---Mantra chanting must be done with intent, to

make it more powerful. This is about consciousness again.

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Pranayama— where you exhale twice as long as inhale— IS MORE ABOUT DUMPING OLD

EXPERIENCES, RATHER THAN MERE OXYGENATION OF BLOOD. Breathe in the new , breathe out the old.

Pranayama—inhale and exhale with awareness— long exhales with the sound of mmmm. Humming

boosts level of nitric oxide—this in turn ups the oxygen intake by 98%, the biggest secret . Ordinary

breath is a mere 4%. 70% of toxins in your body are released by exhalation— rest by sweat, defecation

and urine— surprised? The main purpose of respiration is to provide oxygen to the cells at a rate

adequate to satisfy their metabolic needs. This involves transport of oxygen from the lung to the tissues

by means of the circulation of blood. The power of breathing lies in its relationship with your energy

source. The mind is intimately connected to your breathing. Deep breathing triggers the lymph, your

body’s sewage system which will give your cells more efficiency. It keeps the blood fully oxygenated.

The physical aspect of lack of oxygen in the body is not as important as the mental and spiritual aspect.

Lack of oxygen always slows your reaction time. The more oxygen our brains receive the better they

function. Stress, fear and anxiety causes muscles to contract and blood vessels to constrict. When blood

cannot be transported freely through the body to provide oxygen, and antibodies and to carry away and

dispose toxic wastes, illness sets in. Mind is non material , but it works in partnership with

communicator molecules. With every thought mind moves atoms of hydrogen, carbon , oxygen and

other particles in the brain .

Knowing the connection between breath and consciousness, the ancient yogis devised PRANAYAMA to

stabilise energy and consciousness. Anxiety vanishes entirely when you are one with the rest of the

universe. When your mind is disturbed the fundamental energy Prana leaks . Pranayama just reverses

the process. People who do Pranayama regularly have quieter nerves , less lethargy , better sleep and

lower BP. It prevents accumulation of Uric acid which gives joint pains. Fluctuations of mind are

controlled and hence Pranayama prepares you for meditation.

Back to Surya namaskar--

Sage Agastya had taught Surya namaskar to Lord Rama just before his fight

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with Ravana in 4300BC. Basically you are greeting a new day with a grateful

heart. It is done in open air.

The benefits are:--

1)  You raise your consciousness

2)  Develop inner peace

3)  Rekindle your drooping spirit

4)  Detoxification of body and mind

5)  Your face glows --balance of mind, body and spirit.

6)  Mental clarity and concentration

7)  Raise your immunity

8)  Reduces biological age.

9)  Centring yourself and stoking your inner flame

10)  Gratitude and communion with self

11)  Awakening at cellular level, improves metabolism, burns fat

12)  Expansion of perception

13)  Physical exercise , stretching, flexing of spine. Removes stiffness of joints

and ligaments.

14) Destress.

15) Good sleep at night.

16) Miraculous delivery from disease -physical and mental.

17) Your skin is cleansed by sunlight and you have less BO. Clears eyesight too.

18) Improves body posture.19) Drives away phobias.

Suryanamaskar is done in barefeet on a mat. At the end of Surya Namaskar you

must do Shavasana. Lying down thinking of peaceful nature, to get into the

Alpha brainwave mode

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Surya Namaskara was a part of the daily ritual of our ancients. It is a wonderful regular routine of exercise, prayer and worship given in the scriptures of ancient of India. Surya Namaskara means salutations to Lord Surya. Stand facing the east at dawn and recite the mantras to pray Lord Surya and offer red sandals, flowers, rice grains (Akshatas) with water or simply water as libation and perform Surya Namaskara. It must be performed before the sunrise.

Take water in a pot and mix all the materials in it and hold the pot in your fingers, keeping the thumbs aside and face the east. Chant the following Mantra and offer the libation thrice.

Ehi Soorya sahastransho tejorashe jagatpateAnukampaya mam bhaktya grihanarghyam divakaraThen offer the following prayer to Lord Surya.

Dhyaeah sada savitri mandala madhyavartiNarayanah sarashija sanasanni vishthaKeyurvan makara kundalavan kireetiHari hiranyamaya vapurdhrit shankha chakrah

Surya Namaskaras

There are twelve positions in Surya Namaskara. Twenty-five such Namaskaras form one Avriti (frequency). Surya Namaskara must be performed preferably in an open and airy place. Perform Surya Namaskara slowly without exerting too much or panting and puffing. There is one Mantra for each of the twelve Namaskaras- there by you also recite the dwadasa namas of Sun.

1st Position – Dakshasana

Mantra: Om Mitraya Namah

Procedure : In the first position of Surya Namaskara contemplate the virtues of Lord Surya with concentrated mind and feel that you are the friend of everybody

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and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hands, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point your vision on the tip of the nose. This is a position of attention.

Benefits: Disorders of the skin and waists are corrected, the back and the legs become strong. Focusing of the vision on nose helps to control the mind. It is an easy and effective way of attaining good health and development of personality for the students. Meditating with concentrated mind enhances confidence.

2nd Position: Namaskarasana

Mantra : Om Ravaye Namah

Procedure : Fold together both of your hands in such a way that that both the thumbs begin to touch your chest. Expand your chest and pull in the belly as far as possible. Look straight ahead. The head, the neck and the body should remain in a straight line. Closing the mouth inhale the breath and hold it inside as far as possible and then expose the breath.

Benefits: Good for the diseases of the throat and voice is enhanced. Both mind and body become healthy.

3rd Position: Parvatasana

Mantra : Om Suryaya Namah

Procedure: Raising the arms up, stretch whole of your body backward while gazing at the sky with open eyes. Bend backward as mush as possible, inhale and expand your chest at the same time.

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Benefits: Both the shoulders and the food pipe (Esophagus) get exercise and diseases related to them are corrected. Eyesight is also improved.

4th Position: Namaskara Hastapadasana

Mantra: Om Bhanave Namah

Procedure: Inhale deeply, retain the breath and bend forward without folding the knees. Rest both your palms on the ground and touch your knees with your forehead or the nose and exhale the breath with audible sound. In the beginning if you can’t rest your palms on the ground, just touch the ground with fingers.

Benefits : Disorders of the belly and digestive system are corrected. The chest and hands become stronger and you become well balanced, beautiful and good looking. Diseases of the feet and fingers are also corrected.

5th Position: Ekapada Prasaranasana

Mantra : Om Khagaye Namah

Procedure: Inhale and pull your right leg backward in such a way that the knee and the fingers of the foot touch the ground. The abdomen and belly must be pressing hard into the left leg. Raise your head as high as possible and look upwards. Push the waist down and hold the breath and stay in the posture as long as you can – comfortably.

Benefits : The posture stretches the small intestine and the seminal vesicles. Hence this posture helps in correcting the constipation and diseases of the liver. Thinness of the semen is also corrected. Diseases of the throat are also corrected.

6th Position: Bhudharasana

Mantra : Om Pushne Namah

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Procedure: Inhale the breath deeply and hold it and pull both of your legs backward, so that the thumbs of the feet, ankles and knees touch each other. Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.

Benefits : One gets relief from the pains – specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.

7th Position: Ashthanga Pranipatasana

Mantra: Om Hiranyagarbhaya Namah

Procedure: Holding the breath, rest both your knees on the ground. Touch the ground with your chest and touch the lower part of the neck with chin. Also touch the ground with the upper part of the forehead and the nose. Please note that the abdomen should not touch the ground. It should be pulled in. Then exhale the breath. Both the hands/palms must be on the side of the chest.

Benefits : This posture makes the arms strong. If ladies perform this Asana before getting pregnant, the breast fed babies could be saved from the attacks of many diseases.

8th Position: Bhujangasana

Mantra : Om Marichye Namah

Procedure: Keeping the legs, palms and knees as in Ashtanga prampatasana position above, unfold the arms and rise inhaling the breath, push the chest out and bend the waist in a circle backward. Then rise and bend your head backwards looking up and back as much up as possible and exhale the breath.

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Benefits : Tones up the body and the back muscles and improves the eyesight. Corrects all kinds of disorders related to the reproductive system, corrects the irregularities in females menstrual cycles. Blood circulation is also improved.

9th Position: Bhudharasana

Mantra : Om Adityaya Namah

Repeat the process of Bhudharasana as described in the step six – Inhale the breath deeply and hold it and pull both of your legs backward, so that the thumbs of the feet, ankles and knees touch each other.

Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.

Benefits : One gets relief from the pains – specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.

10th Position: Ekapada Prasaranasana

Mantra: Om Savitre Namah

Procedure: Repeat the process of the fifth Namaskara as described in the fifth position but just reverse the position of the legs.

11th Position: Namaskara Hastapadasana

Mantra : Om Arkaya Namah

Repeat the process described in the fourth position.

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12th Position: Parvatasana

Mantra: Om Bhaskaraya Namah

Procedure : Same as position 2

Then come back to the 1st position and repeat the full round once more. Our ancients used to do 25 rounds of Surya Namaskaras, called one Avriti. Can you?!

As per the scriptures one who performs the Surya Namaskaras daily does not get poor in a thousand births.

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