Surya Namaskar

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Surya Namaskar – Sun Salutation : The  complete body workout

A set of 12 powerful yoga asanas is a single mantra to stay fit to keep our body in shape and mind in peace and is a perfect way to pay gratitude to sun for sustaining life on earth. It should be performed daily early morning empty stomach. Sun salutation keeps our body’s main constituents Vata, Pitta and  Kapha in balance.

Surya Namaskar is a compete sadhna that includes asanas, pranayama, mantra and chakras

Pranamasana – Prayer Pose – om mitrāya namaḥ

Prayer PosePoint of focus anahata the heart chakra

Breathe out Joining the palms together in prayer pose

 Hastauttanasana – Raised arm pose – om ravaye namaḥ

Raised arm posepoint of focus vishuddhi the throat chakra

Breathe in and lift the arms up and back stretching the body up from the heals to the fingers.

Hasta padasana – Hand to Foot Pose – om sūryāya namaḥ

point of focus swadhisthana the sacral chakraHand to Foot Pose

While Breathing out bend forward bringing hands down to the floor.

Ashwa Sanchalasana – Equestrian pose – om bhānave namaḥ

Equestrian posepoint of focus ajna the third eye chakra.

Breathing in take your right leg back and look up.

Dandasana – Parvatasana – om khagāya namaḥ

point of focus vishuddhi chakra the throatParvatasana

Breathe in and take your left leg back bringing the body in a straight line.

Ashtanga Namaskara – Salute with eight parts – om pūṣṇe namaḥ

Salute with eight partspoint of focus manipura the solarplexus chakra

Slowly bring your knees down and exhale. Push the hips back little and slide forward resting chin and chest on floor. Hands, feet, knees, chest and chin the eight parts touching the floor.

Bhujangasana – Cobra pose – om hiraṇya garbhāya namaḥ

point of focus swadhisthana chakra

Breatheing in slide forward raising the chest up in cobra pose keeping the elbows bent and shoulders away from ears and look up.

Parvatasana – Mountain pose – om arkāya namaḥ

point of focus vishuddhi the throat chakraMountain pose

 

Breathing out lift hips and tail bone upwards and the chest downwards in an inverted pose.

Ashwa Sanchalasana – Equestrian pose – om marīcaye namaḥ

Ashwa Sanchalasanapoint of focus ajna the third eye chakra

Breathing in bring right foot forward, left knee down to the floor pressing the hips down and look up.

Hasta Padasana – Hand to foot pose – om ādityāya namaḥ

point of focus swadhisthana the sacral chakraHasta Padasana

Breathe out and bring left foot forward keeping the palms on the floor.

Hastauttanasana – Raised arms pose – om savitre namaḥ

Hastauttanasanapoint of focus vishuddhi the throat chakra

Breathing in roll up the spine, hands up and bend backwards .

Pranamasana – Prayer Pose – om bhāskarāya namaḥ

point of focus anahata the heart chakraPranamasana

Breathing out straighten the body and bring your arms down. Relax and observe the flow of energy in the body.

Repeat with left leg. That completes one round of surya namaskar – sun salutation.

Do Shavasana to rest after surya namaskar

 

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