Guest guest Posted December 28, 2003 Report Share Posted December 28, 2003 Techniques of Surya Namaskaar Suryanamaskar (an ancient Indian yoga) is the art of solar vitalization. It is a complete meditative technique in itself as it includes Asanas, Pranayama, Mantras and Mudras. It has got three aspects: form, vital energy and rhythm. It is the easiest way for a person to get used to Yoga. It should be done along with chanting of mantras in every posture. In simple words, Suryanamaskar is a combination of 12 different postures, followed in a particular sequence with a specific breathing pattern. It helps an individual to vitalize and unblock the whole system. It reduces fat from almost all parts of the body, as it stretches each and every muscle and tones it. Wash your face & hands after waking up. Then go to a place where you can stand facing the rising Sun. Fold your hands as in "Namaste". With your eyes closed, pray silently to Lord Sun - " Hey Surya Dev , Mera Pranaam sweekar karen , Samasta Bhaagya Janit Sankaton Se meri raksha karen"( O Lord Sun , Salutation to you . Please protect me from all ill effects that fate may have in store for me). You can keep a small carpet or piece of cloth to stand on. But it should be clean & kept safely after the entire activity is over. There are 12 names of lord Sun, that need to be chanted during the entire exercise. One name/prayer before commencement of each round. Each round consists of 12 postures/positions and there are 12 rounds. Position 1 Stand with your feet together and palms folded in front of your chest. Close your eyes and chant the Mantra Om Mitrayah Namaha..... breath normally. Position 2 Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your abdomen as much as possible and lean backwards. Inhale and chant Om Khagaya Namaha..... Position 3 Bend forward and place your palms at the side of your feet. Touch the knee with your forehead and exhale deeply, while chanting Om Suryaya Namaha..... Position 4 Take one leg back and place the other leg in the front with palms firm on the ground. Raise your head and inhale, while chanting Om Bhanuvae Namaha..... Position 5 Bring the leg that was in front next to other one and keep the hips off the floor, with your hands supporting the body in a push-up position. Exhale and chant Om Ravi Namaha..... Position 6 Lower your knees, chest and forehead, with your palms firmly on the ground next to your chest and elbows bent upwards. Hold the breath here and chant Om Pushnae Namaha..... Position 7 Lower your waist and raise your upper body. Look upwards and keep your arms straight. Inhale and chant Om Hiranya-Garbhaya Namaha..... Position 8 Raise your hips and bring your head to the floor with eyes on the navel and heel on the floor - like an inverted 'V'. Exhale and chant Om Marichiye Namaha..... Position 9 In this step the posture is the same as in step 4. Inhale and chant Mantra Om Adityaya Namaha. Position 10 In this step the posture is the same as in step 3. Exhale while chanting Om Savitre Namaha..... Position 11 In this step the posture is the same as in step 2. Inhale and chant Om Arkaya Namaha..... Position 12 In this step the posture is the same as in step 1. Breathe normally and chant Om Bhaskaraya Namaha..... Attachment: [not stored] Attachment: [not stored] Attachment: [not stored] Attachment: [not stored] Attachment: [not stored] Attachment: [not stored] Attachment: [not stored] Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 29, 2003 Report Share Posted December 29, 2003 Bhattathiry, I do the sun salutation myself, though I only do one round. I find it very helpful. I saw Swamiji demonstrate it at a retreat a few years ago, repeating the Savitri Gayatri with each pose, and I have found this to be helpful. The variation I use is slightly different than yours. I've saved your post to disk, and think I may try it with the twelve names. Thanks. Chris , Bhattathiry <mpmahesh@a...> wrote: > Techniques of Surya Namaskaar > > Suryanamaskar (an ancient Indian yoga) is the art of solar vitalization. It is a complete meditative technique in itself as it includes Asanas, Pranayama, Mantras and Mudras. It has got three aspects: form, vital energy and rhythm. It is the easiest way for a person to get used to Yoga. It should be done along with chanting of mantras in every posture. In simple words, Suryanamaskar is a combination of 12 different postures, followed in a particular sequence with a specific breathing pattern. It helps an individual to vitalize and unblock the whole system. It reduces fat from almost all parts of the body, as it stretches each and every muscle and tones it. > > Wash your face & hands after waking up. Then go to a place where you can stand facing the rising Sun. Fold your hands as in "Namaste". With your eyes closed, pray silently to Lord Sun - > > " Hey Surya Dev , Mera Pranaam sweekar karen , Samasta Bhaagya Janit Sankaton Se meri raksha karen" > ( O Lord Sun , Salutation to you . Please protect me from all ill effects that fate may have in store for me). > > You can keep a small carpet or piece of cloth to stand on. But it should be clean & kept safely after the entire activity is over. > > There are 12 names of lord Sun, that need to be chanted during the entire exercise. One name/prayer before commencement of each round. Each round consists of 12 postures/positions and there are 12 rounds. > > Position 1 > > Stand with your feet together and palms folded in front of your chest. Close your eyes and chant the Mantra Om Mitrayah Namaha..... breath normally. > Position 2 > > Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your abdomen as much as possible and lean backwards. Inhale and chant Om Khagaya Namaha..... > Position 3 > > Bend forward and place your palms at the side of your feet. Touch the knee with your forehead and exhale deeply, while chanting Om Suryaya Namaha..... > Position 4 > > Take one leg back and place the other leg in the front with palms firm on the ground. Raise your head and inhale, while chanting Om Bhanuvae Namaha..... > > > > > > Position 5 > > Bring the leg that was in front next to other one and keep the hips off the floor, with your hands supporting the body in a push-up position. Exhale and chant Om Ravi Namaha..... > > > > Position 6 > > Lower your knees, chest and forehead, with your palms firmly on the ground next to your chest and elbows bent upwards. Hold the breath here and chant Om Pushnae Namaha..... > > > > Position 7 > > Lower your waist and raise your upper body. Look upwards and keep your arms straight. Inhale and chant Om Hiranya-Garbhaya Namaha..... Position 8 > > Raise your hips and bring your head to the floor with eyes on the navel and heel on the floor - like an inverted 'V'. Exhale and chant Om Marichiye Namaha..... > > > > Position 9 > > In this step the posture is the same as in step 4. Inhale and chant Mantra Om Adityaya Namaha. > > > > > > Position 10 > > In this step the posture is the same as in step 3. Exhale while chanting Om Savitre Namaha..... > > Position 11 > > In this step the posture is the same as in step 2. Inhale and chant Om Arkaya Namaha..... > > > Position 12 > > In this step the posture is the same as in step 1. Breathe normally and chant Om Bhaskaraya Namaha..... Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 29, 2003 Report Share Posted December 29, 2003 Thank you I enjoy Sun Salutation, but I did not know the 12 names. This is so helpful , Bhattathiry <mpmahesh@a...> wrote: > Techniques of Surya Namaskaar > > Suryanamaskar (an ancient Indian yoga) is the art of solar vitalization. It is a complete meditative technique in itself as it includes Asanas, Pranayama, Mantras and Mudras. It has got three aspects: form, vital energy and rhythm. It is the easiest way for a person to get used to Yoga. It should be done along with chanting of mantras in every posture. In simple words, Suryanamaskar is a combination of 12 different postures, followed in a particular sequence with a specific breathing pattern. It helps an individual to vitalize and unblock the whole system. It reduces fat from almost all parts of the body, as it stretches each and every muscle and tones it. > > Wash your face & hands after waking up. Then go to a place where you can stand facing the rising Sun. Fold your hands as in "Namaste". With your eyes closed, pray silently to Lord Sun - > > " Hey Surya Dev , Mera Pranaam sweekar karen , Samasta Bhaagya Janit Sankaton Se meri raksha karen" > ( O Lord Sun , Salutation to you . Please protect me from all ill effects that fate may have in store for me). > > You can keep a small carpet or piece of cloth to stand on. But it should be clean & kept safely after the entire activity is over. > > There are 12 names of lord Sun, that need to be chanted during the entire exercise. One name/prayer before commencement of each round. Each round consists of 12 postures/positions and there are 12 rounds. > > Position 1 > > Stand with your feet together and palms folded in front of your chest. Close your eyes and chant the Mantra Om Mitrayah Namaha..... breath normally. > Position 2 > > Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your abdomen as much as possible and lean backwards. Inhale and chant Om Khagaya Namaha..... > Position 3 > > Bend forward and place your palms at the side of your feet. Touch the knee with your forehead and exhale deeply, while chanting Om Suryaya Namaha..... > Position 4 > > Take one leg back and place the other leg in the front with palms firm on the ground. Raise your head and inhale, while chanting Om Bhanuvae Namaha..... > > > > > > Position 5 > > Bring the leg that was in front next to other one and keep the hips off the floor, with your hands supporting the body in a push-up position. Exhale and chant Om Ravi Namaha..... > > > > Position 6 > > Lower your knees, chest and forehead, with your palms firmly on the ground next to your chest and elbows bent upwards. Hold the breath here and chant Om Pushnae Namaha..... > > > > Position 7 > > Lower your waist and raise your upper body. Look upwards and keep your arms straight. Inhale and chant Om Hiranya-Garbhaya Namaha..... Position 8 > > Raise your hips and bring your head to the floor with eyes on the navel and heel on the floor - like an inverted 'V'. Exhale and chant Om Marichiye Namaha..... > > > > Position 9 > > In this step the posture is the same as in step 4. Inhale and chant Mantra Om Adityaya Namaha. > > > > > > Position 10 > > In this step the posture is the same as in step 3. Exhale while chanting Om Savitre Namaha..... > > Position 11 > > In this step the posture is the same as in step 2. Inhale and chant Om Arkaya Namaha..... > > > Position 12 > > In this step the posture is the same as in step 1. Breathe normally and chant Om Bhaskaraya Namaha..... Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 30, 2003 Report Share Posted December 30, 2003 Maa always ask us to exercise in the morning and she herself does the Surya Namaskar and other yoga postures everyday before Her Puja. When she see others in the morning she ask them if they exercised and she would ask them to do it with Her if they are not doing their Pujas. , Bhattathiry <mpmahesh@a...> wrote: > Techniques of Surya Namaskaar > > Suryanamaskar (an ancient Indian yoga) is the art of solar vitalization. It is a complete meditative technique in itself as it includes Asanas, Pranayama, Mantras and Mudras. It has got three aspects: form, vital energy and rhythm. It is the easiest way for a person to get used to Yoga. It should be done along with chanting of mantras in every posture. In simple words, Suryanamaskar is a combination of 12 different postures, followed in a particular sequence with a specific breathing pattern. It helps an individual to vitalize and unblock the whole system. It reduces fat from almost all parts of the body, as it stretches each and every muscle and tones it. > > Wash your face & hands after waking up. Then go to a place where you can stand facing the rising Sun. Fold your hands as in "Namaste". With your eyes closed, pray silently to Lord Sun - > > " Hey Surya Dev , Mera Pranaam sweekar karen , Samasta Bhaagya Janit Sankaton Se meri raksha karen" > ( O Lord Sun , Salutation to you . Please protect me from all ill effects that fate may have in store for me). > > You can keep a small carpet or piece of cloth to stand on. But it should be clean & kept safely after the entire activity is over. > > There are 12 names of lord Sun, that need to be chanted during the entire exercise. One name/prayer before commencement of each round. Each round consists of 12 postures/positions and there are 12 rounds. > > Position 1 > > Stand with your feet together and palms folded in front of your chest. Close your eyes and chant the Mantra Om Mitrayah Namaha..... breath normally. > Position 2 > > Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your abdomen as much as possible and lean backwards. Inhale and chant Om Khagaya Namaha..... > Position 3 > > Bend forward and place your palms at the side of your feet. Touch the knee with your forehead and exhale deeply, while chanting Om Suryaya Namaha..... > Position 4 > > Take one leg back and place the other leg in the front with palms firm on the ground. Raise your head and inhale, while chanting Om Bhanuvae Namaha..... > > > > > > Position 5 > > Bring the leg that was in front next to other one and keep the hips off the floor, with your hands supporting the body in a push-up position. Exhale and chant Om Ravi Namaha..... > > > > Position 6 > > Lower your knees, chest and forehead, with your palms firmly on the ground next to your chest and elbows bent upwards. Hold the breath here and chant Om Pushnae Namaha..... > > > > Position 7 > > Lower your waist and raise your upper body. Look upwards and keep your arms straight. Inhale and chant Om Hiranya-Garbhaya Namaha..... Position 8 > > Raise your hips and bring your head to the floor with eyes on the navel and heel on the floor - like an inverted 'V'. Exhale and chant Om Marichiye Namaha..... > > > > Position 9 > > In this step the posture is the same as in step 4. Inhale and chant Mantra Om Adityaya Namaha. > > > > > > Position 10 > > In this step the posture is the same as in step 3. Exhale while chanting Om Savitre Namaha..... > > Position 11 > > In this step the posture is the same as in step 2. Inhale and chant Om Arkaya Namaha..... > > > Position 12 > > In this step the posture is the same as in step 1. Breathe normally and chant Om Bhaskaraya Namaha..... Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 2, 2004 Report Share Posted January 2, 2004 Namaste Cris, You mentioned that Swami-ji Maharaj did Surya Namaskar in a retreat.... could you share with us how it was done and what was the mantra used with how was the mantra regulated with the breating. I am sure that is a lot of variations out there bur how does Swami-ji Maharaj do it? Could anyone also share how Shree Maa does it and is there any variations to what Shree Maa does... Thank you With Love, Ram Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 4, 2004 Report Share Posted January 4, 2004 Hi Ram, I'm going to assume that you have reference to the original posted diagrams in this reply. If you don't they're still here...somewhere. The form Swamiji used was what I have come to think of as the standard form of Surya Namaskar. It is the same as that presented, but for the following differences: Position 5: Instead of this one (downward facing dog), the position is (I'm sorry I can't recall its name) the same as the "up" position of a standard push-up -- legs straight and together, arms straight and at chest level, back straight. Position 6: This position is the same as pictured, but I thought I'ld just add a comment. It is important in this pose that the forehead touches the floor, but that neither the nose, nor the pelvis do. Position 9: In the diagram, the posture is shown exactly as that in position 4. Actually, it should be a mirror of it. The leg postions should be alternated between the two poses for balance's sake--left leg bent in postion 4, right leg bent in position 9. That's it. Now I'm going to offer some cautionary advice, since I don't know what your experience is. When doing forward bends it is VERY important to bend from the hip joints, not the lower spine. Bending from the spine can create all kinds of problems with the sacro-illium joint in the pelvis (very painful--take my word for it). Don't worry if your head doesn't get anywhere near the knees. Be gentle with yourself. The saying "No pain, no gain," definately does NOT apply to hatha postures. The same goes for the backbends. Do not bend from the lower spine. Bend from the hip joints, allow the pelvic area to move forward. Now, as far as the mantra and the breath are concerned, the mantra was the Savitri Gayatri, and the method was simple -- one repitition of the mantra for each posture. He made no mention of the breath, as I recall, reciting the mantra aloud (though I assumed it was not necessary to do so during one's normal practice) while he held the posture, then moving on to the next. As a general rule, inhale going up, exhale going down. I hope you benefit from this practice. It was nice to hear from you. Chris , "Sri Ram" <srihra_m> wrote: > Namaste Cris, > > You mentioned that Swami-ji Maharaj did Surya Namaskar in a > retreat.... could you share with us how it was done and what was the > mantra used with how was the mantra regulated with the breating. I am > sure that is a lot of variations out there bur how does Swami-ji > Maharaj do it? Could anyone also share how Shree Maa does it and is > there any variations to what Shree Maa does... Thank you > > With Love, > > Ram Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 9, 2004 Report Share Posted January 9, 2004 Namaste Cris, Thank you for sharing with us.... advice on the precautions was helpfull too... But I am still not sure what is the Savitri Gayatri. Does anyone know how Shree Maa does her morning excercise? With love, Ram , "Chris Kirner" <chriskirner1956> wrote: > Hi Ram, > > I'm going to assume that you have reference to the original posted > diagrams in this reply. If you don't they're still here...somewhere. > > The form Swamiji used was what I have come to think of as the > standard form of Surya Namaskar. It is the same as that presented, > but for the following differences: > > Position 5: Instead of this one (downward facing dog), the position > is (I'm sorry I can't recall its name) the same as the "up" position > of a standard push-up -- legs straight and together, arms straight > and at chest level, back straight. > > Position 6: This position is the same as pictured, but I thought I'ld > just add a comment. It is important in this pose that the forehead > touches the floor, but that neither the nose, nor the pelvis do. > > Position 9: In the diagram, the posture is shown exactly as that in > position 4. Actually, it should be a mirror of it. The leg postions > should be alternated between the two poses for balance's sake--left > leg bent in postion 4, right leg bent in position 9. > > That's it. Now I'm going to offer some cautionary advice, since I > don't know what your experience is. > > When doing forward bends it is VERY important to bend from the hip > joints, not the lower spine. Bending from the spine can create all > kinds of problems with the sacro-illium joint in the pelvis (very > painful--take my word for it). Don't worry if your head doesn't get > anywhere near the knees. Be gentle with yourself. The saying "No > pain, no gain," definately does NOT apply to hatha postures. > > The same goes for the backbends. Do not bend from the lower spine. > Bend from the hip joints, allow the pelvic area to move forward. > > Now, as far as the mantra and the breath are concerned, the mantra > was the Savitri Gayatri, and the method was simple -- one repitition > of the mantra for each posture. He made no mention of the breath, as > I recall, reciting the mantra aloud (though I assumed it was not > necessary to do so during one's normal practice) while he held the > posture, then moving on to the next. > > As a general rule, inhale going up, exhale going down. > > I hope you benefit from this practice. It was nice to hear from you. > > Chris > > > > , "Sri Ram" <srihra_m> wrote: > > Namaste Cris, > > > > You mentioned that Swami-ji Maharaj did Surya Namaskar in a > > retreat.... could you share with us how it was done and what was > the > > mantra used with how was the mantra regulated with the breating. I > am > > sure that is a lot of variations out there bur how does Swami-ji > > Maharaj do it? Could anyone also share how Shree Maa does it and is > > there any variations to what Shree Maa does... Thank you > > > > With Love, > > > > Ram Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 9, 2004 Report Share Posted January 9, 2004 Savitri Gayatri is the Gayatri most often heard, normally just referred to as the Gayatri Mantra, though it is a prayer to the Goddess Savitri. - Sri Ram Friday, January 09, 2004 5:38 AM Re: Surya Namaskaar Namaste Cris, Thank you for sharing with us.... advice on the precautions was helpfull too... But I am still not sure what is the Savitri Gayatri. Does anyone know how Shree Maa does her morning excercise?With love, Ram, "Chris Kirner" <chriskirner1956> wrote:> Hi Ram,> > I'm going to assume that you have reference to the original posted > diagrams in this reply. If you don't they're still here...somewhere.> > The form Swamiji used was what I have come to think of as the > standard form of Surya Namaskar. It is the same as that presented, > but for the following differences:> > Position 5: Instead of this one (downward facing dog), the position > is (I'm sorry I can't recall its name) the same as the "up" position > of a standard push-up -- legs straight and together, arms straight > and at chest level, back straight.> > Position 6: This position is the same as pictured, but I thought I'ld > just add a comment. It is important in this pose that the forehead > touches the floor, but that neither the nose, nor the pelvis do.> > Position 9: In the diagram, the posture is shown exactly as that in > position 4. Actually, it should be a mirror of it. The leg postions > should be alternated between the two poses for balance's sake--left > leg bent in postion 4, right leg bent in position 9.> > That's it. Now I'm going to offer some cautionary advice, since I > don't know what your experience is.> > When doing forward bends it is VERY important to bend from the hip > joints, not the lower spine. Bending from the spine can create all > kinds of problems with the sacro-illium joint in the pelvis (very > painful--take my word for it). Don't worry if your head doesn't get > anywhere near the knees. Be gentle with yourself. The saying "No > pain, no gain," definately does NOT apply to hatha postures.> > The same goes for the backbends. Do not bend from the lower spine. > Bend from the hip joints, allow the pelvic area to move forward.> > Now, as far as the mantra and the breath are concerned, the mantra > was the Savitri Gayatri, and the method was simple -- one repitition > of the mantra for each posture. He made no mention of the breath, as > I recall, reciting the mantra aloud (though I assumed it was not > necessary to do so during one's normal practice) while he held the > posture, then moving on to the next.> > As a general rule, inhale going up, exhale going down.> > I hope you benefit from this practice. It was nice to hear from you.> > Chris> > > > --- In , "Sri Ram" <srihra_m> wrote:> > Namaste Cris,> > > > You mentioned that Swami-ji Maharaj did Surya Namaskar in a > > retreat.... could you share with us how it was done and what was > the > > mantra used with how was the mantra regulated with the breating. I > am > > sure that is a lot of variations out there bur how does Swami-ji > > Maharaj do it? Could anyone also share how Shree Maa does it and is > > there any variations to what Shree Maa does... Thank you> > > > With Love,> > > > RamTo visit your group on the web, go to:/ To from this group, send an email to: Quote Link to comment Share on other sites More sharing options...
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