Suryanamaskara: Greet Your Day The Indian Way
Suryanamaskara is the traditional way of sun worship in India. The word literally means “salutation to the sun”. The rays of the morning sun are greeted with suryanamskara. It is a combination of certain yogasanas and pranayamas.
It does not take much space and can even be done within the four walls of your apartment. It needs only enough space to lie down and stretch your arms.
Suryanamaskara includes a series of twelve postures and is done in a cyclic fashion. It is done early in the morning facing the east. The asanas are performed accompanied by mantras.
- Pranamasan: Stand straight and erect with palms of your hands folded before your chest. “Om mitraya namah” “the friend of all”.
- Hasta Uthaan Asana: Raise your hands keeping them together in the same position and arch yourself backwards as much as you can. This has to be done while breathing in. “Om Ravaye Namah” “the shining one”.
- Padhasta Asana: Breathe out and bring your hands to your feet by bending at the waist and keeping your legs straight and unbent. “Om Suryaaya Namah” “the one who induces activity”.
- Ashwa Sanchalan Asana: Inhale and stretch the right leg behind keeping your toe and knees touched to the ground. Your left foot will remain between your hands. Lift your head and neck up. “Om Bhanave Namah” “the illuminating one”.
- Parvat Asana: While exhaling, stretch your left leg back to reach the right leg . Lift the hip high. Head should face down between the two arms. “Om Khagaya Namah” “the one who moves quickly in the sky”.
- Ashtanga Namaskar Asana: Inhale, bring the knees down, followed by the chest. See that the hands, feet, chest and knee touch the ground. “Om Pushne Namah” “the giver of strength”.
- Bhujang Asana: Exhale, raise your head, look up and arch your spine. “Om Hiranyagarbhaya Namah” “the bright centre of all energy”. (Half of the cycle is complete.)
- Exhale and repeat the fifth step. “Om Marichaye Namah” “the lord of dawn”.
- Go back to the position in the fourth step “Om Adityaya Namah” “the son of aditi”.
- While exhaling, go back to the third step. “Om Saavitre Namah” “the benevolent mother”.
- Raise your hands and position yourself as in step 2. “Om Arkaya Namah” “the one fit to be praised”.
- Hands together in the namaskara position as you began. “Om Bhaskaraya Namah” “the one who leads to enlightenment”.