Surya_Namaskars.pdf

SURYA NAMASKAR

Surya Namaskar is included in the regular routine of prayer and worship. Means it

must be practiced regularly. Its greater importance has been described in the scriptures.

As per the scriptures, a single day worship of the sun has virtues equivalent to the

bestowal presentation of one lakh milk cows. Like worship, Surya Namaskaras too has

their own significance. Surya Namaskara means prayer (Vandana) of Lord Surya. Surya

Vandana is short. Surya Namaskara is an ancient system of Indian exercise. Stand facing

the east at dawn and peacefully chant the mantras to pray Lord Surya and offer red

sandals, flowers, rice grains (Akshatas) with water of simply the water alone as ARGHE

(libation) and perform Surya Namaskara. This whole process must be performed before

the sunrise.

Take water in a metal pot and mix all the available veneration materials in it and

hold the pot in your fingers alone keeping the thumbs aside and facing the east and

chanting the following Mantra offer the libation thrice.

EHI SURYA! SAHASTRANSHO! TEJORASHE! JAGATPATE

ANUKAMPAYA MAM BHAKTYA GRIHANARGHYAM DIVAKARA !

Now recite the following Mantra to pray Lord Surya.

DHYEYAH SADA SAVITRI MANDALA MADHYAVARTI

NARAYANAH SARSIJA SANA SANNI VISHTHAH !

KEYURVAN MAKAR KUNDALA VAAN KIRITI,

HARI HIRANYA MAYA VAPUR DHRIT SHANKHA CHAKRAH ||

NAMASKARA

There are twelve positions or a posture involves in Surya Namaskara. With all of

these twelve positions, each and every part of the body gets ample execrsie. Surya

Namaslara also enhances the vision.

Among these twelve positions, ten are Asanas only. The first one and the last one

are two positions. All these Asanas and position are very easy to perform and can easily

be practised by the people of all ages. Together these twelve positions constitute the

process of Surya Namaskara and twenty-five Namaskaras form one Avriti (frequency).

Surya Namaskar must be performed at some open and airy place. Perform Surya

Namaskara slowly without feeling tired (fatigue) or panting and puffing, changing the

feet every time, it must be performed on each of the feet successively.

The completely procedure of performing Surya Namaskara is thus: It begins with

the Mantras, one each for all the twelve Namaskara. These Mantras are as follows:

1. OM MITRAYA NAMAH

2. OM RAVAYE NAMAH

3. OM SURYAY NAMAH

4. OM BHANAVE NAMAH

5. OM KHAGAYE NAMAH

6. OM PUSHNE NAMAH

7. OM HIRANYA GARBHAYE NAMAH

8. OM MARICHAYE NAMAH

9. OM AADITYAAYA NAMAH

10. OM SAVITRE NAMAH

11. OM ARKAYA NAMAH

12. OM BHASKARAYA NAMAH

1. POSTURE OF THE FIRST NAMASKARA 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 and have friendship with every creature on the earth. Immersing

yourself with these feelings stand erect stretching your hand, 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 point your vision on the tip of the

nose. This is a position of attention. Since you stand straight in 'Daksha' position hence

this posture is named 'DAKSHASANA'.

BENEFITS -

a. Disorders of the skin and waists are corrected, the back becomes strength and new

life and vigor are pumped into the legs.

b. Focusing of the vision on nose helps to control the mind.

c. The face becomes glorious

d. It is an easy and effective way of attaining good health and development of

personality for the students.

e. Meditating with concentrated mind enhances confidence.

2. POSTURE OF THE SECOND NAMASKARA 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:

Disease of the throat is corrected and voice is enhanced. Both mind and body become

healthy.

3. POSTURE OF THE THIRD NAMASKARA PARVATASANA

Mantra: OM SURYAYA NAMAH

Procedure: Raising the arms up, stretch whole of your body backward while

gazing the sky with open eyes. Ben backward as mush as possible, expand

your chest at the same time.

BENEFITS:

Both the shoulders and the food pipe (Esophagus) get exercise and diseases

related to them are corrected. Eyesight is also improved.

4. POSTURE OF THE FOURTH NAMASKARA HASTAPADASANA

Mantra: OM BHANAVE NAMAH

Procedure: Inhaling the breath through nostrils retain it and bend forward

without folding the knees. Ultimately rest both of your palms on the ground

and touch your knees with your forehead or the nose and exhale the breath

that you held so far with audible sound. If, in the beginning you are unable to rest your

palms on the unable to rest your palms on the ground, simply touch the ground with

finger and practice slowly.

BENEFITS :

a. Disorders of the belly and digestive system are corrected. The chest grows strong,

hands too become stronger and your become well balanced, beautiful and good

looking.

b. Diseases of the feet, fingers are also corrected and new lease of life is pumped in

week persons.

5. POSTURE OF THE FIFTH NAMASKARA EKAPADA PRASARANASANA

Mantra: OM KHAGAYA NAMAH

Procedure : Inhale the breath through nostrils and pull your right leg

backward in such a way that the knee and the fingers of the foot touch the

ground. Push forward your left leg pressing the abdomen (belly) hard. Then

raising your head as high as possible, look upward. Push down the waist and

hold the breath and stay in the osture as long as you can.

BENEFITS :

a. The posture stresses the small intestine as well as the seminal vesicles and these

are stretched. Thus this posture helps in correcting the constipation and diseases

of the liver.

b. Thinness of the semen is also corrected.

c. Diseases of the Throat are also corrected.

6. POSTURE OF THE SIXTH NAMASKARA BHUDHARASANA

Mantra: OM PUSHNE NAMAH

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 get relief from the pains specially of arms, legs and the knees, Bulging waist is

trimmed and slimmed this posture is like a panacea for the abdominal disorders.

7. POSTURE OF THE SEVENTH NAMASKARA ASHTANGA

PRANIPATASANA

Mantra : OM HIRANYAGARBHAYA NAMAH

Procedure : Holding the breath, rest both of 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. Exhale the breath now, both the

hands (palms) must be kept on the sides of the chest (Fig.)

BENEFITS :

a. This posture makes the arms strong.

b. If ladies perform this Asana before getting pregnant, the breast fed babies could

be saved from the attacks of many diseases.

8. POSTURE OF THE EIGHTH NAMASKARA BHUJANAGA SANA

Mantra : OM MARICHAYE NAMAH

Procedure : Keeping the legs, palms and knees in Ashtanga prampatasana

position, unfolding the arms rise up simultaneously inhaling the breath, push the chest out

and bend the waist in circle and backward. Look as much up as possible and exhale the

breath. (Fig.)

BENEFITS :

a. Removing the dullness invigorates the body and makes the eyes glowing.

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: