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Süryanamaskára
Süryanamaskár combines Yogásanas and Pránáyáma. It comes in between Sithilikarana Vyáyáma and Yogásanas. It brings about the general flexibility of the body preparing it for Ásanas and Pránáyáma. This is usually done both at sunrise and sunset, facing the Sun, after chanting the following Prayer:
Like a lid to a vessel, O Sun, your golden orb covers the entrance to Truth. Kindly open thy entrance, to lead me to truth
There are mainly two modes of performing Süryanamaskára. In one, there are 12 steps or counts and in the other only 10 in each round. Each stage of Süryanamaskár is accompanied by regulation of breath. Each round of Süryanamaskára is done after the utterance of ‘Omkár’ with the appropriate ‘Bèja mantra’, along with the corresponding name of Sun God in the following sequence:
1. Aum Hrám Mitráya Namah
2. Aum Hrèm Ravaye Namah
3. Aum Hrüm Süryáya Namah
4. Aum Hraim Bhánave Namah
5. Aum Hroum Khagáya Namah
6, Aum Hraç Püúïe Namah
7. Aum Hrám Hiraïyagarbháya Namah
8. Aum Hrèm Maricaye Namah
9. Aum Hrüm Ádityáya Namah
10. Aum Hraim Savitre Namah
11. Aum Hroum Arkáya Namah
12. Aum Hraç Bháskaráya Namah
Sthiti: Tádásana
Practice
Stand erect with legs together. Bring the palms together to namaskára mudrá.
Step 2 :
Bend the body forward while exhaling. Touch the forehead to the knees.
Keep the palms on the floor on either side of the feet.
Step 3 :
In this step breath in and kick the right leg back. Push the buttock forward and downward so that the left leg is perpendicular to the ground.
Look up.
Step 4 :
In this step, exhale and take the left leg also back, resting only on palms and toes. Keep the body straight from head to toes inclined to the ground at about 300.
Take care to keep the neck in line with the back.
Step 5 :
While inhaling, bend the legs at the knees and rest them on the floor with buttocks resting on the heels without altering the position of the palms and toes.
Exhale as you rest the forehead on the floor.
Then relax in normal breathing.
Step 6:
While exhaling without shifting the positions of hands and toes, glide the body forward and hold the breath (Bahya kumbhak) and rest the forehead, chest, hands, knees and toes on the ground. Raise the buttock off the ground.
Step 7 :
Inhale, raise the head and trunk making the spine concave upwards without lifting the position of the hands and feet.
Arch the back as far as you can until the elbows are straight.
Keep the knees off the ground.
Step 8 :
While exhaling, raise the buttocks, push the head down until the heels touch the ground without shifting the position of hands and feet.
Step 9:
Same as step 5.
Step 10 :
Inhale and bring the right leg in between the two hands. Arch the back concave upwards as in step 3 until the right leg is perpendicular to the ground.
Step 11 :
Exhale and bring the left foot forward next to the right foot and reach down with your upper body to touch the forehead to the knees as in step 2.
Step 12:
While inhaling , come up to sthiti.
This completes one round of Sürya Namaskára. Repeat 3 rounds.
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