This is a series of Asanas combined into one. So the benefits of this Asana (Yoga Posture) are huge and multi-dimensional. Suryananamaska Combines Yoga Asanas and Pranayama. So its to practice this after loosening exxercises and before starting any other Asana. This brings the general flexibility of the body and prepares it for further Asanas and Pranayam. This is mostly practised at the time of sunrise & sunset. But no harm in practicing any other time as well.
They say its better to do the steps with some chantings (mantras / verses). The verse goes like this -
Hiranmayena Patrena Satyasyapihitam Mukham,
Tat tvam Pusan Apavrnu Satya-dharmaya Drstaye||
it says, Like a lid to vessel, O Sun, your golden orb covers the entrance to Truth.
Kindly Open the entrance, to lead me to Truth.
(This is the verse with which we salute the sun, this is why we call it Sun Salutation, the postures will also have salutations to sun)
Some people teach 10 steps of this asana and some other go for 12 steps. Combination of these steps is called one round. We can practice this for 5 / 8/ 10 / 12 rounds. As much as our body supports. To start with 3 rounds of practice is also good enough. Slowly and steadily we can increase the number of rounds. For Each round practice also there are some different verses, they say its enhances our internal awareness.
So we'll see the 12 steps of SuryaNamaskar. Each step of SuryaNamaskar is accompanied by regulation of breath - this is very important for getting better health benefits.
SuryaNamaskar Steps
- Stand erect with legs together and palms together. take the hands above the head and bend the trunk backwards. Here, Inhale fully.
- Bend the body to the front and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. Exhale fully.
- In this stage, kick the right leg back, take the left knee forward, look up and inhale. Press the buttock close to heel.
- Now take the leg also back, resting only on palms and toes; keep the body straight from head to toes inclined to the ground. here exhale completely.
- bend at the knee and rest the knees on the floor without altering the postions of the palms and toes. rest the forehead on the ground. In this position inhale while moving moving backwards and then exhale completely. Do not stretch the ankels.
- Without moving the hands and toes, come forward on the chest and rest the forehead. In this position forehead, chest, palms, knees and feet are eight organs that will be touching the ground. This is called Sastanga Pranam - salutation with all eight organs. Exhale and stay for a while in this breath out position.
- Now, inhale and raise the head and trunk making the spine concave upwards without changing the position of the hands and feet. keep the knees off the ground.
- Exhale, raise the buttocks, push the head down and have a complete arch with heels the touching the ground and palms on the floor.
- Same as step - 5. Inhale and exhale.
- Inhale and bring the right leg in between the two palms and in line with them. arch the back concave upwards as in step 3.
- Exhale and bring the left foot forward next to the right foot and touch the knees with forehead as in step - 2.
- Inhale and come up. Stand erect with ahnds along the body and relax.
(In 10 steps - Suryananamskars, the 5th and 9th steps are omitted / skipped.)
We also see many other variations of SuryaNamaskar - it varies from yoga school to school. But the esence will be same and the numerous health benefits will be same.
Each step has its own benefits. When they are combined together they give more benefits. SuryaNamaskar enhances our physical, emotional and social charachter. With regular practice we'll develop good qualities like friendship, devotion, sincereity, etc etc. As well as health benefits like stamina, strenght, vigour, energy, etc etc.
Always remember to practice SuryaNamaskar - with proper breathing and be aware of all bodily changes. It takes our yoga practice to a new dimension.
Don't practice this if you have any back problem. Always remember to avoid forward bending if you have lumbago or any other back related problem. Practice forwarding bending postures with proper guidance only.
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