The practice of Surya Namaskara or Sun Salutations has come down to us from the long distant past, and is capable of rendering human life heavenly and blissful. By means of it, people can become joyous, experience hapiness and contentment, and avoid succumbing to old age and death. (it is said that, for the greatest yogis, it even possible to have power over death, as life can be extended by controlling breath.)
.... If they were to follow the traditions of their ancestors, however, they would they develop their bodies and minds, and, in so doing, make possible the realization of the Nature of the Self as a scriptural authority confirms:
"Nayam atma balahineva labhyah (This self cannot be gained by one devoid of strength)" - Munkada Upanishad iii : 2 : 3
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By following the precept of the great sages , "Shariramadyam khalu dharma Sadhanam (The first duty is to take care of the body, wich is the means to pursuit of spiritual life)", our ancestors found the means to bodily health. (Meditation and Spiritual Life, Swami Yatishwarananda, Ramakrishna Ashram pub.; Bangalore.)
Such means, they knew, hould not violate the scriptures, but be in accordance with them. And this, they knew, could only be possible throught the Surya Namaskara and limbs of Yoga.
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If we reflect on the saying "Arogyam bhaskarad icchet (One should only desire health from the sun)," it is cleared that those blessed by the Sun God live healthy lives. Therefore, for health - the greatest wealth of all - to be attained, the blessings of the Sun God must alone be sought.
To secure these blessings Surya Namaskara should be practiced in accordance with scriptural rules. the worship of the Sun must always be in accordance with Namsakara form, since, while there are other forms of whorship, the Namaskara alone are important. In the word of the scripture: "Namaskarapriya surhya (Namaskara is the beloved of the Sun)." Thus they should not be practiced whimisically, but in accordance with method prescribed in the shastra.
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What are the shastras? They explain the meaning of the mantras such a way that even dull minds can easily understand them. Among the shastras, those that elucidate the import of mantras related to the Sun God offer adorations and prayers to him as follows: "Bhadram karnebhih shrunuyama / Bhadram pashyema / Akshabhir yajatrah (O Gods, while engaged in sacrifices, may we hear with our ears what is auspicious)". The purport of this mantra is to discern divinity in all objects of the senses through the strength of the body, senses, and the mind, and for the elimination of diseases, but for inner hapinness and ultimate liberation from transmigratiry existence. If such hapiness is to be gained, it can only be so by health, not by sick. Therefore, to become healthy, one should practice the Surya Namaskara in accordance with scriptual injuctions.
The method for doing the Surya Namskara has been described in various ways by various people. We cannot categorically state which is correct, but when we reflect on the science of yoga, we see that the tradition of Surya Namaskara follows, in the main, the method of vinyasa, or breathing and movement system, the movement of rechaka, or exhalation, or inhalation, and meditation. According to the yoga shastra, this tradition include: vinyasa; rechaka and puraka; dhyana (meditation); drishti (sight, or gazing place); and the bandhas (muscle contractions or locks). And this alone is the method which should be followed when learning Surya Namaskara, as yogis declare from experience.
There are two types of Surya Namaskara. the first consist of nine Vinyasas, and the second, of seventeen. To learn the method for the vinyasas, rechaka and puraka, the bandhas, dhyana and for trataka (gazing) and the like, one should be certain to consult a Satguru, for it would be wrong to try to learn yoga without recourse to such a teacher.
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There is a common perception that no medicine exists for mental illness. The
Shrutis, however, say that through the Surya Namaskara, even mental illness can be cured. Now, if we reflect on the meaning of a mantra such as: "Hridroygyam mama surya harimanam cha nashaya (remove, O Sun, the pallor unhealthy to my heart and mind)," we see that even mental illness and diseases born of prarabdha karma (the results of the actions that are bearing fruit in this lifetime) can be destroyed.
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To keep the body, which is the foundation of the performance off all sorts of meritorious deeds, pure and free from obstacles such as disease as much as possible, the Surya Namaskara and yogasana are very important. Indeed, in the present world, they are essential to all, men and women, young and old.
... it would be doing a great service to the world. We should, therefore, never forget to carry the torch of this divine light of yogic knowledge, which has been passed down to us with our Vedic culture, and to keep its flame alight for all eternity.
Method for doing the first Surya Namaskara
The first type of Surya Namaskara has nine vinyasas.
First Vinyasa
1) Join the legs together, with the heels and big toes touching,
2) Push the chest up, lower the head slightly, and stand straight, gazing at the tip of the noze,
3) Take the breath in slowly throught the nose, raise the arms straight up over the head,
4) Bring the hands together, lean the head back a little and look over fingertips;
Second Vinyasa
1) Release the breath, bring the hands down to the floor on either side of the feet,
2) Straighten the knees, and touch the knees slowly with the nose;
Third Vinyasa
1) Doing puraka (which means inhaling). lift only the head;
Fourth Vinyasa
1) Doing rechaka (which means exhaling), press the hands squarely ont he the floor and, with only the strength of the hands,
2) Throw the legs back and hold the body straight on the hands and toes only;
Fifth Vinyasa
1) Doing puraka, push the chest forward with the strength of the hands, lift the head up, bend the waist, straignthen the arms without touching either the thighs or knees to the floor,
2) Extend the feet, toes pointed and tops pressed to the floor;
Sixth Vinyasa
1) Doind rechaka, lift the waist up, tilt the head under, press the heel to the floor,
2) Pull in the stomach completely, and hold position, gazing at the navel;
Seventh Vinyasa
1) Conforms to the method of the 3rd vinyasa, meaning that while moving from 6th to 7th vinyasa, do puraka,
2) Jump the feet in between the hands;
3) Press the legs together, and stand with the knees straightened and feet joined
;
Eight Vinyasa
1) Follows the method of the 2nd vinyasa;
Ninth Vinyasa
1) Follows the method of the 1st vinyasa;
Then be standing up straight in Samasthiti.
(For all the vinyasas, the body should be kept tight and straight)
Method For doing the second Surya Namaskara
The second type of Surya Namaskara has seventeen vinyasas and its movement of rechaka and puraka are the same as for the same first Surya Namaskara.
First Vinyasa
Stand straight, joining the legs together, as in the first Surya Namaskara. Then, doing puraka, bend the knees, which should be together, lift the chest, raise the arms straight up over the head, join the hands together, lean the head back a little, and stand gazing at the tips of the fingers;
Second Vinyasa
Doing rechaka, straighten the legs (do not bend the knees), press the hands onto the floor on either side of the feet, as described in the first Surya Namaskara, and touch the knees with the nose;
Third Vinyasa
Doing puraka, straighten the back, lift the head only
Fourth Vinyasa
Doing rechaka slowly, jump the back into the form of a stick with only the strength of the hands, as described in the first Surya Namaskara, and rest with the head lifted a little;
Fifth Vinyasa
Doing puraka, push the body forward with the force of the arms, lift the chest, arch the back, and make the legs tight and straight, resting with the top of the feet pressed to the floor;
Sixth Vinyasa
Doin rechaka, lift the waist up, press the heels to the floor, tilt the head, drawn in the stomach tightly, and stare at the navel;
Seventh Vinyasa
Doing puraka, place the right foot between the hands, which are pressed to the floor, bend the knee of the right leg, straighten the thigh and knee of the left leg which is streched back, raise the arms straight up over the head, bring the hands together, swell the chest, lean the head back a little, and rest, staring at the tip of the fingers;
Eighth Vinyasa - Follows the method of the fourth vinyasa;
Nineth Vinyasa - Follows the method of the fifth vinyasa;
Tenth Vinyasa - Follows the method of the sixth vinyasa;
Eleventh Vinyasa - Follows the method of the seventh vinyasa, though for the seventh vinyasa, the right leg comes forward and, in the eleventh vinyasa, the left leg comes forward, this should be noted;
Twelfth vinyasa - Follows the method of the of the fourth vinyasa;
Thirtheenth vinyasa - Follows the method of the sixth vinyasa;
Fifteenth vinyasa -
Follows the method of the third vinyasa;
Sixteenth vinyasa - Follows the method of the second vinyasa;
Seventh vinyasa - Follows the method of the first vinyasa;
Then, comes Samasthiti
For the second Surya Namaskara, the vinyasas, rechaka, and puraka follow the method described in the first Surya Namaskara. The only difference is that, in the second Surya Namaskara. The only difference is that, in the second Surya Namaskara, the 1st, 7th, 11th, and 17th vinyasas introduce a different form; otherwise, the remaining vinyasas are the same as those for the first Sun Salutation. As earlier noted, even-numbered vinyasas indicate rechaka, and those with odd numbers signal puraka.
Aspirants should know this method, which is best learned from a Guru. They should also note that kumbhaka, or breath retention, does not occur either in the Surya Namaskara or the asanas. Those who practice the Surya Namaskara in accordance with scriptural rules must never forget to be mindful of the drishti, bandhas, dhyana, rechaka, and puraka, as discussed earlier. After finishing the Sun Salutations, worship and other religious activities should be performed while sitting in Padmasana. For those who practice asanas, the Surya Namaskara must be performed first and then followed by the asanas. This is the rule. Those who follow this rule will receive whatever they desire.
Yoga Mala - Sri K. Pattabhi Jois
