Surya namaskar (sun salutation)

Surya Namaskar (Sun Salutation)
A presentation by

Mr. Tilak Raj
(www.tiyayoga.org)

Overview
• Through this presentation we will be able to
know about:
1. Opening and Closing prayers (Mantra)
2. Warming up exercises
3. 12 steps Practice of Surya Namaskar
4. Mantras and its relation with the texts
(Vedas)

copyright to www.tiyayoga.org (2013)

Introduction
• Surya Namskar is an ancient way of starting the
day with the blessings of the Surya Bhagwan
(Sun God).
• In ancient days when the Gurukul system
(going for studies and staying with the Teacher
as a family) was practiced. Those days, the day
starts even before the Suryo-Udaya (Sun-Rise)
and the first things starts with Suryo-Upasana/
Surya-Namaskar (Devotion to the Sun)

• By practicing Surya Namaskar one can get rid from bad
addictions.
• The Sun Salutation or Surya Namaskar is central to many
systems of Hatha Yoga.
• A sequence of postures linked with the breath, it is an
elaborate form of calisthenics that can tone and
strengthen the body and warm it up in preparation for
other poses. Some systems of yoga, place great
emphasis on the sun salute, either in whole or in part, to
link different categories of pose to each other, it is used
to stir up the energy of a flagging class or as a
preparation for poses that require upper body strength,
such as inversions.

The starting shloka: (The prayer.)

Dhynam
Dheyah sada savitru mandala madhyawarti
Narayanah sarasijasana sannivistaha
Keyurawan makara kundalawan kiriti
Hari hiranya-maya-vapur-dhruta shankha
chakrah.


Warming up exercise
Position No – 1 , 2 and 3


Pratham Sthiti: Namaskar Mudra

Breathing: Inhale
• Stand erect with legs together
(keep heels together
and toes together )
• Bring your palms together in
front of your chest in to
Namaskara mudra (Namaste
Position)
• Thumbs touching to the chest
Mantra : Om Mitraya Namah
Focus / Vital point : Anahat
Chakra (Heart center)

Dwitiya Sthiti :Ardha Chakrasana (Arch back)
/ Urdhva-hasta-asan (Straight Body)
• Breathing : Inhale
• Raise your arm up, above
your head
•Look in between your hands
• Arch your back (depends on
the teaching from school to
school)
Mantra: Om Ravaye Namah
Focus /vital point: Vishudhi
Chakra (Neck Region )


Tritiya Sthiti : Pada-hasta-asan (Head to Feet)

•Breathing: Exhale
• Bend your body forward. Try to
touch your forehead to the knees.
• Keep the palms on the floor in line with your toes.
• Do not bend your knees.
•Try to touch your forhead on your
knee (if can , without changing the
position of palms and knee)
Mantra: Om Suryaya Namah
Focus/Vital Point: Swadhistan
Chakra

Chturtham Sthiti :Ashva Sanchalanasana/Ardha-bhujang-asan
Breathing: Inhale
•Take the right foot back as
far as possible keeping your
palms on the floor
• Press the right toes on
the floor
Left thigh touching the
chest, lower the spine, arch
the chest up and look up.
Mantra: Om Bhaanave
Namah
Focus/Vital point: Ajnye
chakra (Between Eyes) copyright to www.tiyayoga.org (2013)

Pancham Sthiti :ChaturangaDandasana/Makar-asan
Breathing: Exhale
• Take the left leg back
• keep your straight on
palms and toes. Facing
the ground
• keep your neck in line
with the back.
Mantra: Om Khagaya
Namah
Focus/ Vital Point:
Vishudhi Chakra (Neck
region)

Shastam Sthiti : Ashtanga Namaskar
Breathing : Retention
• Do not change the
positions of hands and toes
•Bring your body forward,
down and rest the forehead
(or chin), chest, palms,
knees and toes on the
ground
• Elbows close to the body
and pointing up .
•Raise the buttocks off the
ground (do not bring the
buttock after touching)
Mantra: Om Pushne Namah
Focus/ Vital Point: Manipura
Chakra


Saptam Sthiti : Bhujang-asan/Urdhva-MukhaSvanasana
Breathing: Inhale
• Slide your body from previous
position by putting your weight on
your palms and allowing toes to
shift forward
• Raise the head and trunk making
the
spine concave upwards
• Arch the back as far as you can
until the elbows are straight or
bent , Toes tucked in or out
(depends on school to school
teaching)
Mantra: Om Hiranyagarbhaya
Namah
Chakra

Ashtam Sthiti : Adho-MukhaSvanasana/Parvat-asan
Breathing: Exhale
•Press your palms , move your
shoulders back, raise the
buttocks, bring chin to chest,
• Push the head towards knees
and try to touch heels to the
ground without shifting the
position of hands
and feet
• Do not bend your elbows, fix
your eyes on tip of your nose
Mantra: Om Marichaye Namah
Focus /Vital point: Vishudhi
chakra

Navam Sthiti :Ashva -Sanchalanasana/Ardhabhujang-asan
Breathing: Inhale
• Bring the right foot in
between your hands
keeping your palms on the
ground
• Push the buttocks forward
and downward touching the
right side of the chest, lower
the spine, arch the chest up
and look up. (All instruction
same as position no 4
(Chaturth sthiti) follow)
Mantra: Om Adityaya Namah
Focus/Vital Point: Ajneya
Chakra

Dasham Sthiti : Pada-hasta-asan (Head to Feet)
•Breathing: Exhale
• Bend your body forward. Try to
touch your forehead to the knees.
• Keep the palms on the floor in line with your toes.
• Do not bend your knees.
•Try to touch your forhead on your
knee (if can , without changing the
position of palms and knee)
Mantra: Om Savitre Namah
Chakra

Eka-dasham Sthiti :Ardha Chakrasana (Arch
back) / Urdhva-hasta-asan (Straight Body)
• Breathing : Inhale
• Raise your arm up, above
your head
•Look in between your hands
• Arch your back (depends on
the teaching from school to
school)
Mantra: Om Arkaya Namah
Focus /vital point: Vishudhi
Chakra (Neck Region )


Pratham Sthiti: Namskar Mudra

Breathing: Inhale
• Stand erect with legs together
(keep heels together
and toes together )
• Bring your palms together in
front of your chest in to
Namaskara mudra (Namaste
Position)
• Thumbs touching to the chest
Mantra : Om Mitraya Namah
Focus / Vital point : Anahat
Chakra (Heart center)
copyright to www.tiyayoga.org (2013)c

Mantra’s to be practiced and
Mantra in the Yajur Veda


Bija Mantra to Practice
after practicing previous mantra
1.
2.
3.
4.
5.
6.

Om Hraam
Om Hreem
Om Hroom
Om Hraim
Om Hroum
Om Hrah

7. Om Hraam
8. Om Hreem
9. Om Hroom
10.Om Hraim
11.Om Hroum
12.Om Hrah

Mantra to Practice
after practicing previous mantra

1. Om Hraam Mitraya Namah
2. Om Hreem Ravaye Namah
3. Om Hroom Suryaya Namah
4. Om Hraim Bhaanave Namah
5. Om Hroum Khagaya Namah
6. Om Hrah Pusne Namah

7. Om Hraam Hiranyagharbhaya Namah
8. Om Hreem Marichaye Namah
9. Om Hroom Adityaaya Namah
10. Om Hraim Savitre Namah
11. Om Hroum Arkaaya Namah
12. Om Hrah Bhaaskaraya Namah


Some other simple, easy and basic
Yog-asan


Tada-asan


Ardh-Uttaan-pad-asan
( Half Leg raise)


Sarv-ang-asan (Shoulder stand)


Hala-asan (Plough)


Setu-bandh-asan


Matasy-asan (Fish)


Vjara-asan


Paschim-uttan-asan


Purvo-uttan-asan


Bhujang-asan


Dhanur-asan


Ardh-matsayendar-asan


Trikon-asan


Ardh-chakra-asan


Vriksh-asan/Parvat-asan


Yog-mudra


Padam-asan


Surya namaskar (sun salutation)

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