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Surya namaskar (sun salutation)
The presentation by Mr. Tilak Raj covers Surya Namaskar (Sun Salutation), including its significance, sequences, and associated mantras for each posture. It highlights the historical practice of Surya Namaskar as a form of devotion to the Sun God and emphasizes its benefits for physical and spiritual health. Various positions, breathing techniques, and the associated mantras aimed at activating different chakras are detailed throughout the document.
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Surya namaskar (sun salutation)
- 1. Surya Namaskar (SunSalutation) A presentation by Mr. Tilak Raj (www.tiyayoga.org)
- 2. Overview • Through thispresentation 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)
- 3. Introduction • Surya Namskaris an ancient way of starting the day with the blessings of the Surya Bhagwan (Sun God). • In ancient days when the Gurukul system (going for studies and staying with the Teacher as a family) was practiced. Those days, the day starts 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)
- 4. • By practicingSurya Namaskar one can get rid from bad addictions. • The Sun Salutation or Surya Namaskar is central to many systems of Hatha Yoga. • A sequence of postures linked with the breath, it is an elaborate form of calisthenics that can tone and strengthen the body and warm it up in preparation for other poses. Some systems of yoga, place great emphasis on the sun salute, either in whole or in part, to link different categories of pose to each other, it is used to stir up the energy of a flagging class or as a preparation for poses that require upper body strength, such as inversions. copyright to www.tiyayoga.org (2013)
- 5. The starting shloka:(The prayer.) Dhynam Dheyah sada savitru mandala madhyawarti Narayanah sarasijasana sannivistaha Keyurawan makara kundalawan kiriti Hari hiranya-maya-vapur-dhruta shankha chakrah. copyright to www.tiyayoga.org (2013)
- 6. Warming up exercise PositionNo – 1 , 2 and 3 copyright to www.tiyayoga.org (2013)
- 7. Pratham Sthiti: NamaskarMudra 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 : Anahat Chakra (Heart center) copyright to www.tiyayoga.org (2013)
- 8. Dwitiya Sthiti :ArdhaChakrasana (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: Vishudhi Chakra (Neck Region ) copyright to www.tiyayoga.org (2013)
- 9. Tritiya Sthiti :Pada-hasta-asan (Head to Feet) •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: Swadhistan Chakra copyright to www.tiyayoga.org (2013)
- 10. Chturtham Sthiti :AshvaSanchalanasana/Ardha-bhujang-asan 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 Bhaanave Namah Focus/Vital point: Ajnye chakra (Between Eyes) copyright to www.tiyayoga.org (2013)
- 11. Pancham Sthiti :ChaturangaDandasana/Makar-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 Khagaya Namah Focus/ Vital Point: Vishudhi Chakra (Neck region) copyright to www.tiyayoga.org (2013)
- 12. Shastam Sthiti :Ashtanga Namaskar 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: Manipura Chakra copyright to www.tiyayoga.org (2013)
- 13. Saptam Sthiti :Bhujang-asan/Urdhva-MukhaSvanasana 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 Hiranyagarbhaya Namah Focus/Vital Point: Swadhistan copyright to www.tiyayoga.org (2013) Chakra
- 14. Ashtam Sthiti :Adho-MukhaSvanasana/Parvat-asan 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: Vishudhi chakra copyright to www.tiyayoga.org (2013)
- 15. Navam Sthiti :Ashva-Sanchalanasana/Ardhabhujang-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: Ajneya copyright to www.tiyayoga.org (2013) Chakra
- 16. Dasham Sthiti :Pada-hasta-asan (Head to Feet) •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: Swadhistan Chakra copyright to www.tiyayoga.org (2013)
- 17. Eka-dasham Sthiti :ArdhaChakrasana (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: Vishudhi Chakra (Neck Region ) copyright to www.tiyayoga.org (2013)
- 18. Pratham Sthiti: NamskarMudra 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 : Anahat Chakra (Heart center) copyright to www.tiyayoga.org (2013)c
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- 20. Mantra’s to bepracticed and Mantra in the Yajur Veda copyright to www.tiyayoga.org (2013)
- 21. Bija Mantra toPractice after practicing previous mantra 1. 2. 3. 4. 5. 6. Om Hraam Om Hreem Om Hroom Om Hraim Om Hroum Om Hrah 7. Om Hraam 8. Om Hreem 9. Om Hroom 10.Om Hraim 11.Om Hroum 12.Om Hrah copyright to www.tiyayoga.org (2013)
- 22. Mantra to Practice afterpracticing previous mantra 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)
- 23. 7. Om HraamHiranyagharbhaya 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)
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- 27. Some other simple,easy and basic Yog-asan copyright to www.tiyayoga.org (2013)
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- 29. Ardh-Uttaan-pad-asan ( Half Legraise) copyright to www.tiyayoga.org (2013)
- 30. Sarv-ang-asan (Shoulder stand) copyrightto www.tiyayoga.org (2013)
- 31. Hala-asan (Plough) copyright towww.tiyayoga.org (2013)
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- 33. Matasy-asan (Fish) copyright towww.tiyayoga.org (2013)
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