Surya Namaskar
Surya Namaskara or Sun Salutation (Sanscrit Surya = Sun and Namaskara = Salutation to) is a dynamic exercise, a sequence of 12 asanas repeated cyclically that stretch and tones up all joints and muscle, while massaging the internal organs of the body. It strenghtens the spine, increases flexibility and regulates the general metabolism of the body.
It is an excellent way to start the morning asana practice, as it is a complete sadhana or spiritual practice since it comprise asana, pranayama, mantra and meditation techniques. Its practice produces prana, the subtle energy that activates the lighter body as the Sun is represented by the Pingala nadi, associated with the right nostril and its rhythmic sequence of movements reflects natural cycles of the universe, the twenty four hours of the day, the twelve zodiac constellations revolving around the planet and the biorhythms of the body. Surya Namaskar can be practiced up to 108 times, however, as a warming up before asana it is fine to practice 12 rounds (6 with the right leg, 6 with the left one) to obtain the maximum benefit.
In ancient Vedic times, the Sun was worshipped on a daily basis. My personal reflection on Surya Namaskar is that it is not barely a good warming up exercise; of course if practiced with perseverance will give you strenght and flexibility, but it surely is a good preparation for spiritual awakening as the Sun, in my opinion, is a metaphore of the ancients for the Inner Self.
The ideal time to practice Surya Namaskar is at sunrise or sunset, facing the Sun. However, you can practice at any times provided that the stomach is empty. It should be avoided by people suffering of high blood pressure or heart disease or by those who had a stroke as the sequence of asanas includes many backward and forward bending asanas.
As mentioned before, each asana we practice in Surya Namaskar has a dedicated mantra. These mantras are obviously dedicated to Surya, the god of language and light.
1. ॐ मित्रार् निः Om mitrāya namah - salutations to the friend of all
2. ॐ रवर्े निः Om ravayé namah - salutations to the shining one
3. ॐ सूर्ायर् निः Om sūryāya namah - salutations to the one who induces activity
4. ॐ भानवे निः Om bhānavé namah - salutation to the one who illuminates
5. ॐ खगार् निः Om khagāya namah - salutations to the one who moves quickly in the sky
6. ॐ पूष्णे निः Om pūṣṇé namah - salutations to the one who gives strength
7. ॐ हिरण्र्गभायर् निः Om hiraṇyagarbhāya namah - salutation to the one who comes from the cosmic womb
8. ॐ िरीचर्े निः Om marīchayé namah - salutations to the lord of the dawn
9. ॐ आहित्र्ार् निः Om ādityāya namah - salutations to the child of Aditi, the cosmic mother
10. ॐ सववत्रे निः Om savitré namah - salutations to the lord of creations
11. ॐ अर्ायर् निः Om arkāya namah - salutations to the one who is fit to be praised
12. ॐ भास्र्रार् निः Om bhāskarāya namah - salutations to the one who leads to enlightment
13. ॐ श्री सववत्रृ सूर्यनारार्णार् निः om shree savitru suryanarayanaya namah - salutations to the great god of the sun.
In the previous picture are depicted the 12 asanas of one cycle with the corresponding mantra.
Below a brief description one can use to practice Surya Namaskar.
Tadasana - Tree pose
Stand with the feet together or slightly apart (10 - 15 cm) arms by the side of the body, distributing the weight equally on both feet. Adjust the position of the pelvis so you do not arch the spine. Breath normally in this position.
Pranamasana - Prayer pose
Stand as in tadasana, inhale and exhale as you bring your hands together in Namaskara Mudra (hands prayer pose) in front of the chest (you might touch the heart center). Offer a salutation to the source of all life.
Om Mitraya Namaha
Hasta Utthanasana - Raised arm pose
From Pranamasana, inhale and raise the arms up above the head, keeping the shoulder width apart. The arms should be close to the ears and follow the movement of the head, but do not let the head hanging behind too much to avoid strain in the neck.
Push forward with the pelvis as you gently bend backwards. In this position what is important is the stretch of the arms and the trunk.
Om Ravaye Namaha
Padahastasana - Hand to feet pose
From Hasta Utthanasana straighten the back with the arms up, and as you exhale draw an imaginary circle representing the sun and bend forward from the hips until the hands reach the ground on either side of the feet. Align the fingertips with the tips of the toes.
Your forehead should be close to your knees.
From this point forward, if not for adjusting to the following position, the hands should remain in the same position and place.
Om Suryaya Namaha.
Ashwa Sanchalanasana - Equestrian pose
From Padahastasana, place the palms of the hands on the floor, inhale and bring the right leg back placing the knee on the floor and tucking the toes under. Bend the left knee, keeping the left foot flat on the floor.
Keep the arms straight. The weight of the body should be supported by both hands.
If you are flexible enough, bend backwards with the spine to increase the stretch in the right thigh.
Om Bhanave Namaha
Santolanasana - Balancing pose or plank pose
From Ashwa Sanchalanasana, hold the breath while bringing back the left foot and coming to a straight line with the body.
Keep the toes tucked under. Move the shoulders and trunk forward and drop the pelvis until the body is straight. The arms should be vertical and right below the shoulders to support the body. Engage your abdominal muscles to maintain the position.
Om Khagaya Namaha
Ashtanga Namaskar - Salutation on eight points
From Santolanasana exhale while lowering the knees, the chest and the chin on the floor. The hips and the abdomen are raised up, the back is arched. Bend the elbows as you lower the upper part of the body, keeping the arms close to the side of the chest.
Om Pushne Namaha
Bhujangasana - Cobra pose
From Ashtanga Namaskar inhale and slide the chest forward raising the head, the shoulders and the trunk. Straighten the elbows and arch back as you come in cobra pose. You can keep the toes tucked under or relax the feet on the floor, but keep the legs together. The hips should touch the floor.
Om Hiranyagarbaya Namaha
Parvatasana - Mountain pose (also known as Adho Mukha Swanasana or Downward facing dog)
From Bhujangasana, keep the hands and feet in position, exhale while pushing on the hands and toes and raise up the buttocks, lowering the head between the arms.
The back and legs should be straight and form two sides of a triangle. The heels come down to the floor as much as possible and so does the crown of the head if one's flexible enough.
Om Marichaye Namaha
Ashwa Sanchalanasana - Equestrian pose
From Parvatasana inhale deeply and step forward with the right foot.
Place the right foot flat on the floor while stretching the left thigh, pushing the pelvis downwards. The left knee is on the floor and the left toes are tucked under.
Om Adityaya Namaha
Padahastasana - Hand to toe pose
From Ashwa Sanchalanasana, bring the left foot to the side of the right one, straighten the legs and exhale while bending forwards from the hips. The hands are still by the side of the feet. Bring the forehead as close to the knees as possible.
Om Savitre Namaha
Hasta Utthanasana - Raised arms pose
From Padahastasana, inhale deeply and raise your back and arms up slowly and carefully. Keep the arms close and in line with the ears while slightly bending backwards, pushing the pelvis forward.
Remember that in this position, more than the arching of the spine, it is important to stretch the whole body.
Om Arkaya Namaha
Tadasana - Tree pose
From Hasta Utthanasana straighten the back and bring the arms down, drowing an imaginary circle, while exhaling.
Om Baskaraya Namaha
Notice that the first and the last four poses are the same at the beginning and at the end. Once one cycle is finished in Tadasana, start again and repeat 6 times per leg (the description is for the right leg but the same exercise has to be repeated moving the left leg).
Usually the Sun Salutation should be practiced in a vigorous and energetic manner, however, I also like to adapt the flow of the positions to the lenght of my breath. In this way the exercise becomes very relaxing and induces a natural meditative state as I focus on the breath, on the mantra, on maintaining the position and switching from one position to the next.
It is also possible to start slowly and increase the rate of the exercise as the body warms up. What is really important is to learn to practice the exercise correctly associating the breath with each posture. If needed, practice some basic movements to warm up the various body joints before the Sun Salutations, in order to avoid any strain.
That is all for the part I on Manipura Chakra. The postures practiced in the Sun salutation obviously stimulate all the chakras; since this practice is very intense and generates prana, as Manipura is the main pranic energy center, it seemed fine to me to associate it with this particular chakra.
Have a nice weekend and don't forget to practice yoga! :)
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