Surya Namaskar (Sun Salutation)
A set of 12 powerful yoga asanas (postures) are a good way to keep the body in shape and the mind calm and healthy. Surya Namaskara is an ancient system of yoga exercise. Practicing sun salutations regularly can produce longevity, efficiency, strength and improve overall health.
Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 given below).
हिरण्मयेन पात्रेण सत्यस्यापिहितं मुखम्। तत्त्वं पूषन्नपावृणु सत्य धर्माय दृष्टये॥
"Hiranmayena patrena satya-syapi-hitam mukham,
tattvam pusanna-pavrnu satya –dharmaya drstaye."
Meaning- "Truth lies concealed by golden vessel. Do thou O Sun! Open the entrance of that cover. So as the Truth you so concealed be visible to me, a devotee,who by nature is truthful,
in the light of your illuminating Grace."
ॐ मित्राय नमः om mitrāya namaḥ
EXHALE keep your feet together and balance your weight equally on both the feet. Bring your palms together in front of the chest in prayer position.
ॐ रवये नमः om ravaye namaḥ
INHALE Lift the arms up and bend your back. Stretch the whole body up from the heels to the tips of the fingers. Pushing the hips slightly outward
ॐ सूर्याय नमः om sūryāya namaḥ
EXHALE Bend forward from the waist, keeping the spine erect. Bring the hands down to the floor, beside the feet. Try to keep the hands fixed in this position till the 10th posture You may bend the knees, if necessary, to bring the palms down to the floor. Try to bring your head close to the knees.
ॐ भानवे नमः om bhānave namaḥ
INHALE Push your right leg back, and bring the right knee to the floor. Arch the back and look up. Ensure that the left foot is exactly in between the palms and left calve is perpendicular to the ground.
ॐ खगाय नमः om khagāya namaḥ
RETAIN THE BREATH Take the left leg back and bring the whole body in a straight line as in PUSH UP position. Keep your arms perpendicular to the floor.
ॐ पूष्णे नमः om pūṣṇe namaḥ
EXHALE Gently bring your knees, chest and forehead down to the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and forehead (eight parts of the body touch the floor).
ॐ हिरण्यगर्भाय नमः om hiraṇya garbhāya namaḥ
INHALE Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose and look up.
ॐ मरीचये नमः om marīcaye namaḥ
EXHALE Lift the hips up, chest downwards in an 'inverted V' (/\) posture. Try to keep the heels on the ground and push your chest towards the thigh.
ॐ आदित्याय नमः om ādityāya namaḥ
INHALE Bring the right foot forward in between the two palms, left knee down to the floor. Arch the back and look up.
Ensure that the right foot is exactly in between the palms and right calve is perpendicular to the ground.
ॐ सवित्रे नमः om savitre namaḥ
EXHALE Bring the left foot forward. Keep the palms on the floor beside your feet.
You may bend the knees, if necessary, to bring the palms down to the floor. Try to bring your head close to the knees.
ॐ अर्काय नमः om arkāya namaḥ
INHALE Lift the spine up, arms up and bend your back. Stretch the whole body up from the heels to the tips of the fingers. Pushing the hips slightly outward.
ॐ भास्कराय नमः om bhāskarāya namaḥ
EXHALE Bring the arms down or back to prayer position. Relax in this position, observe the sensations in your body.