SURYA NAMASKAR
Surya Namaskar, salutation to the sun is of ancient Vedic origin. ‘Surya’ means sun, ‘Namaskar’ means salutation. It was a spiritual practice, paying respect to the sun god; a form of worship handed down from ancient seers.
The sun was daily worshipped as the most powerful symbol of spiritual consciousness and the source of life. Adoration and worship of the sun was probably man’s first attempt to some form of higher expression.
The sun is the most powerful and concrete form of the almighty God. Until today sun worship is practiced in India. It is believed that those who worship the sun as the creator lord become powerful, intelligent and enjoy longevity. The Egyptians, Aztecs, Incas and Mayan civilizations also worshipped the sun.
The sun is the source of all life on earth. Surya namaskar is direct worship to the sun, the prime provider of prana, vital energy. It is always performed facing the sun, with deep yogic breathing and the repetition of sacred words. It enables us recharge our physical and mental energies. This will help maintain good health, mental calm, a strong body with increased stamina, physical and mental. A healthy body and a composed mind are the basis for spiritual unfoldment.
Surya namaskar with its multiple combinations of movements thoroughly exercises the whole body. The poses are arranged so that they alternate flexing and stretching of the spine and body. It intensifies the natural flow of prana through the whole system and improves body functions. Once mastered it is effortless and delightful to perform. It does not require much time either.
Surya namaskar may be considered a complete practice by itself. It is ideal for the very busy with little time to spare. There are fourteen postures in surya namaskar, performed in the following sequence: Prayer pose – Pranamasana, Palm tree posture-Talasana, Crescent-Ardha chandrasana, Stork-Padhastasana, Equestrian posture-Ashwa sanchalanasana , Crescent lunge posture-Anjanaya asana, Elephant-Gajasana, Log-Chaturanga dandasana, Cobra-Bhujangasana, Cat-Bitilasana, Sun salutation-Ashtanga namaskar, Thunderbolt-Vajrasana, Swan-Hansana and Squat-Malasana. A full round of surya namaskar is considered to be of two sets. In one set, there is a sequence of forty postures. A complete surya namaskar will thus comprise 80 postures!
In the first set we start with the right leg stretched back. For the second set the same postures are repeated, this time starting with the left leg stretched back. Ideally these should be performed in a continuous, unbroken flow. If the strain is too much, complete the first half; relax in corpse posture before doing the second half. It takes 8-10 minutes to complete one full round.
Surya namaskar gives tremendous stamina and strength to the whole body that no other form of exercise can claim. Complete in itself, it can conveniently replace a day’s practice when short of time.
It is not possible for a beginner to attempt the complete surya namaskar at one go. One should become familiar with the different postures of the series before attempting the complete set. Each posture has to be performed until individually mastered. The body will welcome the gradual change and respond better to the new movements. Only then will one be able to perform and understand the import and beauty of this unique combination.
There is no harm to break the sequence until all movements are mastered. Do not rush through the postures. Do not switch abruptly from one position to another. Take your time and perform slowly and gracefully, with maximum stretch to the body. Hold each posture a while before changing to the next.
The next step is synchronizing the breath with the movements. The breathing sequence synchronises with each posture and makes its performance easier. Extension is always accompanied by inhalation, flexion by exhalation. Exhale during contraction. Inhale during expansion. This will avoid strain and waste of energy.
Surya namaskar is mostly performed with only the hands and feet in contact with the floor, the rest of the body being raised. Only for ashtanga namaskar, eight points of the body: the feet, knees, palms, chin and chest; and for swan, seven points, are in contact with the floor. However there is no harm for beginners to rest other parts of the body on the floor while learning.
Surya namaskar may be practiced independently at sunrise. Postures should be performed with the minimum of effort. The movements should flow smoothly after each other, to make it more beneficial and enjoyable. One complete round will do for beginners. Those who can afford to practice more in terms of time and endurance may perform two to three rounds.