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Published by: kapil_soni_3 on Mar 28, 2012
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Surya Namaskar 1
Known variously as Surya Namskar or Prostrations to Sun or Sun Salutation, the Surya Namaskaris one of the best exercises that people can perform. The benefits accruing from theseexercises are unique and excellent. This is a yoga based exercise and it is customary to performSurya Namaskar after performing loosening yoga exercises.The human being can be thought of consisting of ‘pancha kosas’ (or five sheaths) consisting of the Annamaya (or Body), Pranamaya (or Breath), Manomaya (or Mind), Vijnanamaya (orIntellect) and Anandamaya (or Bliss) sheaths. These same five kosas can be further groupedinto Gross (or Sthula), the Annamaya or body sheath, Subtle (or Sukshma) consisting of thepranic, mental and intellectual sheaths and the Causal (or Karana), the Bliss sheath. Properlyperformed Surya Namaskar impacts and influences all five sheaths – the body, the breath, themind, the intellect and the bliss thus providing to the performers of these exercises thebenefits for the Sthula (Gross), Sukshma (subtle) and Kaarana (Causal) bodies. Whereasconventional exercises of all forms including aerobic, weight lifting, walking, jogging andrunning are designed to provide benefits to the physical body and its various component organsincluding joints and muscles, Surya Namaskar provides benefits of a holistic nature by workingon the physical body, praana (breathing), mind, intellect and the bliss components (or kosas) of the entire human personality. In that sense, Surya Namaskar can be considered to be apersonality development tool and must be included as part of one’s wellness program
The Surya Namaskar is performed usually early in the morning facing the morning rising Sun.The Namskar is done in 12 steps, each step having its own posture (including position and form)with its own breathing pattern (inhalation or exhalation), and its own mantra.
Surya Namaskar 2
The Surya Namaskar Postures and Breathing Patterns:The 12 postures are:
1. Stand facing the Sun with palms folded andboth the thumbs touching the chest.Breathing: Inhale while raising the handsand exhale as hands are brought down tochest level2. Raise hands upward, with feet firmly onthe ground, bend backwards, stretch armsfully. Breathing: Inhale3. Slowly bend forward, hands touching the earthwith respect, head touching the knees. Breathing:Exhale
Surya Namaskar 3
4. Set both hands with the palms down firmly on theground, pull the left leg backward, raise the headlooking at the Sun, full weight resting on the twopalm and ten fingers. Breathing: Inhale5. Bring right leg back close to left leg, keepinghands and legs straight, bend the body at the hipforming an arch, just like a mountain, known as‘parvathasan or mountain pose’. Breathing: Exhale6. Stretch yourself fully on the ground in theSaashtanga Namaskar pose (all eight ‘angaorparts of the body on the ground head, thigh,eyes (sight), mind, word, feet, hands and ears(hearing)). In reality, feet, knees, thighs, chest,forehead touch the ground with the handsstretched out and in folded position, with yourmind and thoughts on the full namaskar, thenslowly turn the head to the sides first to left andthen to right so that each ear touches the ground.Breathing: Inhale first and then Exhale fully.

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