The Sun has been a symbol of power and divinity in various cultures throughout history. In Ancient times, Lord Rama himself was advised to worship the Sun god to achieve victory. The term SuryaNamaskar stems from Sanskrit, where “Surya” refers to the Sun and “Namaskar” means “greeting” or “salutation”. Surya Namaskar is a combination of religious, mental, and physical exercises, that also combine asana, pranayama, meditation, and mantra to make it complete Sadhana. Today, the practice of Surya Namaskar has become an essential part of yoga, not only as a physical exercise but also as a spiritual practice. Surya Namaskar, also known as Sun Salutation, has immense potential in maintaining physical and mental health.
Origin:
The origins of Surya Namaskar can be traced back to India's ancient physical training practices, such as Danda exercises, which were used by wrestlers and martial artists. However, it was not originally considered a part of traditional yoga. Instead, the modern form of Surya Namaskar was developed in the 1920s by the King of Aundh, the Late Shrimant Balasaheb Pant Pratinidhi. Later, Sri K V Iyer and Sri Krishnamacharya also contributed to the development of Surya Namaskar.
Surya Namaskar combines physical exercises with yoga, creating a unique practice that has become a precursor to modern-day physical exercises. The practice's basis is said to be the Danda exercises explained in the ancient Indian text Vyayama Dipika, and it has similarities to the push-ups used for bodybuilding in Western countries.
The practice has undergone several modifications throughout history, and today it is an integral part of many yoga practices worldwide. The simplicity of the practice has allowed for the incorporation of simplified versions by other schools of yoga, such as the Swami Sivananda Yoga Vedanta Center, Bihar School of Yoga (BSY), and Swami Vivekananda Yoga Anusandhana Samsthana (SVYASA).
12 Dynamic Postures To do in Suryanamaskar:
Suryanamaskar, also known as Sun Salutation, is a set of twelve dynamic postures performed in a sequence. Each step is coordinated with a specific breathing pattern. The twelve steps of Suryanamaskar in the BSY tradition are as follows:
1)Pranamasana (Prayer pose) - Stand at the edge of your mat with your feet together and palms joined in prayer position.
2)Hastauttanasana (Raised arms pose) - Inhale and raise your arms above your head, bending backward slightly from the waist.
3)Hasta Padasana (Hand to foot pose) - Exhale and bend forward from the waist, keeping your spine straight, and touch your hands to the floor beside your feet.
4)Ashwa Sanchalanasana (Equestrian pose) - Inhale, step back your right leg, place your knee on the floor, and look up.
5)Dandasana (Stick pose) - Hold your breath and bring your left leg back to stretch your body in a straight line, like a plank pose.
6)Ashtanga Namaskara (Salute with eight parts) - Exhale and lower your knees, chest, and forehead to the floor, keeping your hips up and toes tucked in.
7)Bhujangasana (Cobra pose) - Inhale and lift your head, chest, and shoulders off the floor, keeping your elbows close to your body.
8)Parvatasana (Mountain pose) - Exhale and lift your hips up, straightening your arms and legs, forming an inverted V shape with your body.
9)Ashwa Sanchalanasana (Equestrian pose) - Inhale and step your right foot forward, placing it between your hands, and look up.
10)Hasta Padasana (Hand to foot pose) - Exhale and bring your left foot forward, touching your hands to the floor beside your feet.
11)Hastauttanasana (Raised arms pose) - Inhale and slowly raise your arms above your head, bending backward slightly from the waist.
12)Pranamasana (Prayer pose) - Exhale and bring your palms together in the prayer position.
These twelve steps constitute half a round of Suryanamaskar. To complete one round, the same sequence is repeated with the opposite side of the body in Ashwasanchalanasana (step 4). The dynamic postures in Suryanamaskar are designed to help improve lung capacity and breathing patterns.
BeejMantras:
In addition to the physical postures and breathing patterns, Suryanamaskar also involves the chanting of mantras. The twelve steps of Suryanamaskar are associated with the twelve names of the sun, and practitioners chant these names while performing the postures. The twelve names are:
1)Om Mitraya Namaha
2)Om Ravaye Namaha
3)Om Suryaya Namaha
4)Om Bhanave Namaha
5)Om Khagaya Namaha
6)Om Pushne Namaha
7)Om Hiranyagarbhaya Namaha
8)Om Marichaye Namaha
9)Om Adityaya Namaha
10)Om Savitre Namaha
11)Om Arkaya Namaha
12)Om Bhaskaraya Namaha
In addition to these names, practitioners may also use Beeja mantras during fast Suryanamaskar, where chanting the twelve names may be difficult. Beeja mantras are seed sounds that have a powerful vibrational effect on the body and mind. They are not associated with any particular meaning but are believed to generate energy and facilitate a deeper connection with the divine. The Beeja mantras associated with Suryanamaskar are chanted four times each during the performance of one complete round of Suryanamaskar.
Benefits:
Suryanamaskar provides various physical and physiological benefits to the human body. The dynamic movements involved in each step of Suryanamaskar contract and expand muscles alternatively, which tones up joints and improves blood circulation. This practice also stimulates internal organs, including the stomach and other abdominal organs, which improves peristalsis of the intestines, massages, tones up kidneys, and helps the body eliminate toxins through increased perspiration. Additionally, Suryanamaskar enhances the efficiency of the immune system and improves the mobility of almost all the joints in the body, thus improving physical fitness and muscle strength, and endurance.
Suryanamaskar is also recommended as a practice to improve cardio-respiratory efficiency for both healthy individuals and cardiac patients. It has been shown to decrease or alter various associated physiological parameters such as heart rate, body fat, cholesterol, triglycerides, and LDL levels. Suryanamaskar is also considered an optimal stress activity on the cardiorespiratory system and can lead to an energy expenditure of up to 230 kcals in a 30-minute session. However, energy expenditure can vary based on age, weight, pace, and deep breathing. Therefore, the regular practice of Suryanamaskar can provide numerous physical and physiological benefits for overall health and well-being.
Regular practice of Suryanamaskar stimulates and massages the endocrine glands, activating the Chakras and nadis. This is reported to improve the functioning of all glands, including the pituitary and adrenal glands responsible for neuroendocrine feedback. One study showed that yogic training including Suryanamaskar significantly increased serum growth hormone and DHEAS(dehydroepiandrosterone sulfate) levels, suggesting that Suryanamaskar may improve energy metabolism and delay aging. However, more research is needed to establish a direct connection between Suryanamaskar's steps and the concerned glands.
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Conclusion:
Surya Namaskar or Sun Salutation has its roots in ancient Indian physical training practices and has been modified over time to become a vital part of many yoga practices worldwide. This sequence of twelve postures, performed in a specific order, is designed to stretch, strengthen, and invigorate the entire body. Regular practice of Surya Namaskar can lead to improved flexibility, increased muscle tone, better digestion, reduced stress, and improved overall well-being. It is a great way to start your day with a healthy and positive mindset and can be easily incorporated into your daily routine. However, it is important to practice under the guidance of a trained yoga instructor and to listen to your body's needs, modifying or resting as necessary. With consistent practice, Surya Namaskar can be a powerful tool for cultivating physical, mental, and spiritual health.
Source:
https://www.sciencedirect.com/science/article/pii/S0975947621001996#:~:text=Suryanamaskar%20is%20a%20complete%20physical,K%20V%20Iyer%2C%20and%20Sri%20Krishnamacharya.
https://www.fitsri.com/articles/surya-namaskar-history-mythology-behind-sun-salutation
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