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Surya Namaskar (Sun Salutation)A presentation by
Mr. Tilak Raj
(www.tiyayoga.org)
Overview
• Through this presentation we will be able to know about:
1. Opening and Closing prayers (Mantra)
2. Warming up exercises
3. 12 steps Practice of Surya Namaskar
4. Mantras and its relation with the texts (Vedas)
copyright to www.tiyayoga.org (2013)
Introduction
• Surya Namskar is an ancient way of starting theday with the blessings of the Surya Bhagwan(Sun God).
• In ancient days when the Gurukul system(going for studies and staying with the Teacheras a family) was practiced. Those days, the daystarts even before the Suryo-Udaya (Sun-Rise)and the first things starts with Suryo-Upasana/Surya-Namaskar (Devotion to the Sun)
copyright to www.tiyayoga.org (2013)
copyright to www.tiyayoga.org (2013)
• By practicing Surya Namaskar one can get rid from badaddictions.
• The Sun Salutation or Surya Namaskar is central to manysystems of Hatha Yoga.
• A sequence of postures linked with the breath, it is anelaborate form of calisthenics that can tone andstrengthen the body and warm it up in preparation forother poses. Some systems of yoga, place greatemphasis on the sun salute, either in whole or in part, tolink different categories of pose to each other, it is usedto stir up the energy of a flagging class or as apreparation for poses that require upper body strength,such as inversions.
The starting shloka: (The prayer.)
DhynamDheyah sada savitru mandala madhyawarti
Narayanah sarasijasana sannivistaha
Keyurawan makara kundalawan kiriti
Hari hiranya-maya-vapur-dhruta shankhachakrah.
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Warming up exercise
Position No – 1 , 2 and 3
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Pratham Sthiti: Namaskar Mudra
Breathing: Inhale
• Stand erect with legs together (keep heels together
and toes together )
• Bring your palms together in front of your chest in to Namaskara mudra (Namaste Position)
• Thumbs touching to the chest
Mantra : Om Mitraya Namah
Focus / Vital point : AnahatChakra (Heart center)
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Dwitiya Sthiti :Ardha Chakrasana (Arch back) / Urdhva-hasta-asan (Straight Body)
• Breathing : Inhale
• Raise your arm up, above your head
•Look in between your hands
• Arch your back (depends on the teaching from school to school)
Mantra: Om Ravaye Namah
Focus /vital point: VishudhiChakra (Neck Region )
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•Breathing: Exhale
• Bend your body forward. Try to
touch your forehead to the knees.
• Keep the palms on the floor in -line with your toes.
• Do not bend your knees.
•Try to touch your forhead on your knee (if can , without changing the position of palms and knee)
Mantra: Om Suryaya Namah
Focus/Vital Point: SwadhistanChakra
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Tritiya Sthiti : Pada-hasta-asan (Head to Feet)
Breathing: Inhale
•Take the right foot back as far as possible keeping your palms on the floor
• Press the right toes on the floor
Left thigh touching the chest, lower the spine, arch the chest up and look up.
Mantra: Om BhaanaveNamah
Focus/Vital point: Ajnyechakra (Between Eyes) copyright to www.tiyayoga.org (2013)
Chturtham Sthiti :Ashva -Sanchalanasana/Ardha-bhujang-asan
Breathing: Exhale
• Take the left leg back
• keep your straight on palms and toes. Facing the ground
• keep your neck in line with the back.
Mantra: Om KhagayaNamah
Focus/ Vital Point: Vishudhi Chakra (Neck region)
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Pancham Sthiti :Chaturanga-Dandasana/Makar-asan
Breathing : Retention
• Do not change the positions of hands and toes
•Bring your body forward, down and rest the forehead (or chin), chest, palms, knees and toes on the ground
• Elbows close to the body and pointing up .
•Raise the buttocks off the ground (do not bring the buttock after touching)
Mantra: Om Pushne Namah
Focus/ Vital Point: ManipuraChakra copyright to www.tiyayoga.org (2013)
Shastam Sthiti : Ashtanga Namaskar
Breathing: Inhale
• Slide your body from previous position by putting your weight on your palms and allowing toes to shift forward
• Raise the head and trunk making the
spine concave upwards
• Arch the back as far as you can until the elbows are straight or bent , Toes tucked in or out (depends on school to school teaching)
Mantra: Om HiranyagarbhayaNamah
Focus/Vital Point: SwadhistanChakra copyright to www.tiyayoga.org (2013)
Saptam Sthiti : Bhujang-asan/Urdhva-Mukha-Svanasana
Breathing: Exhale
•Press your palms , move your shoulders back, raise the buttocks, bring chin to chest,
• Push the head towards knees and try to touch heels to the ground without shifting the position of hands
and feet
• Do not bend your elbows, fix your eyes on tip of your nose
Mantra: Om Marichaye Namah
Focus /Vital point: Vishudhichakra
copyright to www.tiyayoga.org (2013)
Ashtam Sthiti : Adho-Mukha-Svanasana/Parvat-asan
Breathing: Inhale
• Bring the right foot in between your hands keeping your palms on the ground
• Push the buttocks forward and downward touching the right side of the chest, lower the spine, arch the chest up and look up. (All instruction same as position no 4 (Chaturth sthiti) follow)
Mantra: Om Adityaya Namah
Focus/Vital Point: AjneyaChakra copyright to www.tiyayoga.org (2013)
Navam Sthiti :Ashva -Sanchalanasana/Ardha-bhujang-asan
•Breathing: Exhale
• Bend your body forward. Try to
touch your forehead to the knees.
• Keep the palms on the floor in -line with your toes.
• Do not bend your knees.
•Try to touch your forhead on your knee (if can , without changing the position of palms and knee)
Mantra: Om Savitre Namah
Focus/Vital Point: SwadhistanChakra
copyright to www.tiyayoga.org (2013)
Dasham Sthiti : Pada-hasta-asan (Head to Feet)
Eka-dasham Sthiti :Ardha Chakrasana (Arch back) / Urdhva-hasta-asan (Straight Body)
• Breathing : Inhale
• Raise your arm up, above your head
•Look in between your hands
• Arch your back (depends on the teaching from school to school)
Mantra: Om Arkaya Namah
Focus /vital point: VishudhiChakra (Neck Region )
copyright to www.tiyayoga.org (2013)
Pratham Sthiti: Namskar Mudra
Breathing: Inhale
• Stand erect with legs together (keep heels together
and toes together )
• Bring your palms together in front of your chest in to Namaskara mudra (Namaste Position)
• Thumbs touching to the chest
Mantra : Om Mitraya Namah
Focus / Vital point : AnahatChakra (Heart center)
copyright to www.tiyayoga.org (2013)c
copyright to www.tiyayoga.org (2013)
Mantra’s to be practiced and Mantra in the Yajur Veda
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Bija Mantra to Practice after practicing previous mantra
1. Om Hraam
2. Om Hreem
3. Om Hroom
4. Om Hraim
5. Om Hroum
6. Om Hrah
7. Om Hraam
8. Om Hreem
9. Om Hroom
10.Om Hraim
11.Om Hroum
12.Om Hrah
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1. Om Hraam Mitraya Namah
2. Om Hreem Ravaye Namah
3. Om Hroom Suryaya Namah
4. Om Hraim Bhaanave Namah
5. Om Hroum Khagaya Namah
6. Om Hrah Pusne Namah
copyright to www.tiyayoga.org (2013)
Mantra to Practice after practicing previous mantra
7. Om Hraam Hiranyagharbhaya Namah
8. Om Hreem Marichaye Namah
9. Om Hroom Adityaaya Namah
10. Om Hraim Savitre Namah
11. Om Hroum Arkaaya Namah
12. Om Hrah Bhaaskaraya Namah
copyright to www.tiyayoga.org (2013)
copyright to www.tiyayoga.org (2013)
copyright to www.tiyayoga.org (2013)
Some other simple, easy and basic Yog-asan
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Tada-asan
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Ardh-Uttaan-pad-asan( Half Leg raise)
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Sarv-ang-asan (Shoulder stand)
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Hala-asan (Plough)
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Setu-bandh-asan
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Matasy-asan (Fish)
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Vjara-asan
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Paschim-uttan-asan
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Purvo-uttan-asan
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Bhujang-asan
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Dhanur-asan
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Ardh-matsayendar-asan
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Trikon-asan
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Ardh-chakra-asan
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Vriksh-asan/Parvat-asan
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Yog-mudra
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Padam-asan
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Thank you
Om Shanti
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