My Topic For Today: Yoga For Life - Surya Namaskar (Sun Salutation)

Surya Namaskara known in English as Sun Salutation , is a common sequence of Hatha yoga asanas. This sequence of movements and poses can be practised on varying levels of awareness, ranging from that of physical exercise in various styles.

The physical base of the practice links together twelve asanas in a dynamically performed series. These asanas are ordered so that they alternately stretch the spine backwards and forwards. When performed in the usual way, each asana is moved into with alternate inhalationexhalation (except for the sixth asana where the breath is held in external suspension). A full round of Surya namaskara is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg first through the series. Some proponents of the use of Surya namaskara as part of the modern yoga tradition prefer to perform it at sunrise, which the orthodox consider to be the most 'spiritually favorable' time of the day.

There are twelve mantras for each of the twelve postures and these mantras are to be recited for each posture.

Following are the different postures in Surya Namaskar

01) First Posture – Namaskarasana

You should be in a standing position with palms folded in front of your chest, feet together and toes touching each other. Breathe as usual and recite the mantra.

Mantra - Om Mitrayah Namaha

Advantages - The mind and body turn out to be healthy

02) Second Posture – Parvatasana

Lift your arms over your head and shoulders, with palms touching each other. The biceps should touch the ears. Inhale and stretch your abdomen to the maximum extent and tilt backwards.

Mantra - Om Ravaye Namah

Advantages - A good exercise for the shoulders and the food pipe (Esophagus). Vision is also enhanced.

03) Third Posture - Namaskara Hastapadasana

Breathe in deeply and hold the breath. Bend forward without folding the knees and keep the palms on the floor. Touch your knees with the forehead and exhale deeply. Initially, if you are not able to keep the palms on the floor, you can just touch it with the fingers.

Mantra - Om Suryaya Namaha

Advantages - This exercise is a remedy for belly and digestive ailments. The chest and hands become strong and your body grows to be well balanced. Also, diseases of the feet and fingers are set right.

04) Fourth Posture - Ekapada Prasaranasana

Breathe in and drag your right leg backward, with the knee and fingers of the foot touching the floor. Press hard the abdomen and belly such that they touch the left leg. Now raise your head as high as possible and look upward. Hold breath and resume in the posture for sometime.

Mantra - Om Bhanave Namaha

Advantages - As this exercise stretches the small intestine and the seminal vesicles, it is a good remedy for constipation and diseases of the liver. Besides, thinness of the semen and diseases of throat are also corrected.

05) Fifth Posture - Bhudharasana

Breathe in deeply and hold it. Pull both the legs backwards and keep the thumbs of the feet, ankles and knees touching each other. Keep the head, waist, the back and the elbows in a line and bend forward with the palms on the floor. Your body looks like a bow now.

Mantra - Om Khagaya Namaha

Advantages - This movement helps to relieve from the pains - especially of arms, legs and the knees. It is also good for the abdominal disorders.

06) Sixth Posture - Ashthanga Pranipatasana

Inhale and hold the breath. Keep the knees on the floor and make the chest and forehead to touch the floor. The palms are to be placed on the side of the chest. Ensure that the abdomen should not touch the floor and drag it.

Mantra - Om Pusane Namaha

Advantages - This exercise makes the arms strong and if ladies perform this Asana before getting pregnant, the child could be prevented from many diseases.

07) Seventh Position – Bhujangasana

Inhaling the breath, lower your waist and raise your upper body. Now look upwards and keep the arms straight.

Mantra - Om Hiranya-Garbhaya Namaha

Advantages - Apart from toning up the body and the back muscles, this Asana improves eyesight. Disorders related to the reproductive system and the irregularities in female’s menstrual cycle are corrected. Also improves blood circulation.

08) Eighth Posture – Bhudharasana

This position is the same as that of Bhudharasana, explained in fifth position.

Mantra - Om Marichiye Namaha

09) Ninth Posture - Ekapada Prasaranasana